Healthy weight-loss diet (part 2)

To maintain good health, we need to eat a variety of foods from the five food groups. Eating them in the right proportion 

will help to keep your weight under control.

A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a week. To achieve this, you need an energy deficit of 3,500kcal to 7,000kcal a week, which means eating 500 to 1,000 fewer calories a day. You can do this by replacing high-fat foods with those that are low in fat such as fruit, vegetables, unrefined carbohydrates and lower-fat dairy products, and by being more physically active. It's also important to watch the size of your portions. This can be difficult, because over time you can lose touch with what's a sensible amount of food.

Bread, cereals and potatoes

Starchy carbohydrate foods, such as bread, potatoes, rice and breakfast cereals, provide us with energy and other nutrients, including iron and B vitamins.

Starchy foods should make up about a third of your total daily energy intake.

Choose unrefined types that are higher in fibre. They'll make you feel full for longer and help to control hunger.

A balanced diet should contain about five portions of starchy foods each day. A portion is equivalent to:

• Three tablespoons of breakfast cereal
• One large slice of bread
• One chapatti
• Three heaped tablespoons of pasta
• Two egg-size potatoes
• Two heaped tablespoons of rice

Part 3