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PITFALLS OF A COUCH POTATO DIET
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Eating habits that slow you down… and how to avoid them! Being a couch potato doesn’t
just affect your fitness levels (or lack thereof) but your eating habits too. So,
just what constitutes a typical couch potato diet? In a word:
convenience. It’s
the one resounding criteria that meals and snack times need to satisfy. That means
minimal preparation and clean up effort – to minimise the time you spend away from
your sofa. Couch potato staples include: fast food, takeaways, microwave meals,
snacks, soft drinks and beer. So, let’s explore the effect these dietary habits
can have on our bodies, with expert advice from Jane Freeman, dietitian & nutritionist,
on how to turn your favourite guilty pleasures into healthy alternatives!
1. Dinner = “Would you like fries with that?”
Convenience? Yes. Nutrition? Questionable. Of course we can’t condemn all fast food
and takeaways – there are some healthy options available. But, all too often, with
the ease of having dinner delivered straight to your door, or through your driver’s
side window, your
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food comes saturated in fat, calories, salt, and sugar,
and noticeably lacking in vegetables and energy-rich nutrients.
You will soon see a bulge in your waistband - and shopping budget - as a result of regularly tucking
into takeaways and fast food, along with severely diminished energy levels and productivity.
This is because you’re filling up largely on ‘empty’ calories, which leaves you
feeling bloated and so lethargic that even changing channels seems too monumental
a task. Amongst the usual suspects are curries, burgers, pizzas, kebabs, and fish
and chips, but none of these meals are necessarily unhealthy. It’s all in the preparation…
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Curries & stir-fries
If you fancy a taste of Asia, but can’t be bothered making a curry or stir-fry from
fresh, substitute fried food for baked or steamed dishes on the menu, cream sauces
for vegetable or tomato-based ones, and carb-overloaded accompaniments for lower
GI options such as pasta or basmati rice. Another great trick is adding vegetables
into a takeaway dish to boost your vitamin and fibre intake. For example, freshly
washed spinach can be added directly into a steaming hot curry dish, or as a side
dish, instantly making your meal more balanced. And if you’re feeling adventurous,
give your taste buds and metabolism a kick with a spicier dish, which has the added
benefit of making you drink more water with your meal, so you feel full faster,
eat less, and rehydrate!
Burgers
While you should always steer well clear of the typical grease-fest on a bun, a
burger doesn’t have to be permanently outlawed from your diet if it’s prepared right.
Always go lean, with a small whole-wheat bun or pita, and plenty of veggies or salad
– and maybe even try a vegetarian option! Gourmet burger chains generally provide
better quality meat, with less fat, and use fresher ingredients as toppings to make
your meal more balanced, so it may be worth spending a couple of extra pounds for
a healthier, more enjoyable meal.
Pizza
If pizza is your preference, thin crust is always the best option, wood oven, whole-wheat
or similar, and topped with plenty of veggies. Then, to satisfy your carnivorous
cravings, substitute pepperoni slices for low-fat meat like chicken, or salmon,
which is rich in omega-3. Resist the temptation to go for extra cheese, instead
add a side salad, and skip the dips - they add hundreds of extra calories to your
meal.
Kebabs
If you fancy a bit of the Turkish delight; kebabs can present a well-balanced
meal option if you go for pita bread (again whole-wheat is preferable), grilled
chicken breast (not off the stick), plenty of veggies – and extra chilli sauce to
spice things up a bit!
Fish and chips
Even the Great British fish and chips tradition is not beyond help. Most shops offer
grilled fish, fresh salads, and baked potatoes, but if you can’t resist the traditional
serving every now and then, try to leave some of the batter on your plate, go for
an extra helping of mushy peas.
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2. From your freezer to your plate = 3 minutes
Having a meal ready in the time it takes to boil a kettle sounds like a winning
recipe for any devoted couch potato – but microwave meals can be a huge danger zone
for salt and fat if you’re not careful. Luckily, the selection has improved dramatically
in recent years, so just make sure to choose the healthy options; whether it’s low
fat, carb conscious, low salt or healthy balance, as these all provide a much better
source of nutrition and energy. Also, eating while distracted watching TV means
that you aren’t paying attention to your food, or listening to your body’s signals
that you’re full. This makes your meal significantly less enjoyable, and means you
will be more prone to snacking later on.
3. Advertising break = snack break
When an advertising break is synonymous with grabbing yourself a ‘little treat’,
you’re in the couch potato danger zone. Responding to the stimulus of an advertisement,
or eating to relieve boredom during the programme break is a classic pitfall. So,
whether you reach for a packet of crisps, a handful of biscuits, or chocolates,
the calories soon mount up without you realising. Evidence from diet recall surveys
indicates that many people do not register these ‘extras’ as food, because they’re
not proper meals. But snacking in the evening can easily amount to more than a full
meal, and the extra sugar and caffeine can contribute to sleeping problems at night.
It becomes a vicious cycle because filling up on snacks makes you stay up later,
so then you feel more tired the next day, which makes you prone to snack just to
boost your energy levels back up. So, how can you beat your snack attacks? Before
you raid the cupboards, stop and take stock of why you’re feeling peckish. Often,
your body is actually thirsty and we misinterpret the signals because we
fancy something sweet or savoury. So, first make yourself a drink and then if you’re
still feeling hungry, opt for healthy treats such as fruit, low-fat/ low GI crackers,
popcorn (without butter), a small handful of nuts, seeds, yogurt, or low fat crisps,
and substitute herbal or fruit teas for caffeinated drinks like tea and coffee.
On the odd occasion, where the crisps are calling and there’s no denying yourself,
make sure you savour the moment and try not to overindulge!
4. Refreshment = a ‘cuppa’ or a ‘cold one’ in front of the box
Given that the salt content in takeaways, fast food and snacks often far exceeds
the recommended daily allowance, make a point to drink something naturally refreshing,
and not packed full of calories, sugars and e-numbers. If not water, then opt for
a sparkling mineral water, juice (not from concentrate), or diet soft drink to avoid
the sugar highs and lows caused by regular soft drinks. For example, a medium coke
contains 35g or 7 teaspoons of sugar, which causes a dramatic rise and fall in blood
sugar levels when it hits you. So, although you might be buzzing at first, you’ll
soon find yourself crashed out on the couch looking for your next sugar hit… Alcohol
is another major pitfall, but tell that to the lads sitting comfortably with the
game on TV! Not many people realise that, after fat, alcohol contains the highest
amount of calories per gram (7kcal/g). A pint of draught contains 182kcal and 26g
alcohol (2.6 standard drinks), and a bottle of wine contains 70g alcohol and 550kcal
(7 standard drinks). When you drink, your body treats alcohol as a toxin in your
system, and begins to break it down as soon as it’s consumed. This means the energy
from alcohol is available first - while the unused energy from crisps and pizza
is left to linger in your system and is eventually stored as fat. As a guideline,
women should limit their alcohol intake to no more than two standard drinks per
night, and men should not exceed four. Incorporating these changes into your eating
habits can make a dramatic impact on your weight, mood, and energy levels. Although
some may seem relatively insignificant, the cumulative effect will quickly be noticeable;
giving you renewed energy and self-confidence. Remember, your food is your fuel
for life, so eat wisely and you’ll get a lot more out of it!
Catch up on featured articles and boost your brain power with tips and advice on various wellness
topics by clicking on the above link.
Also this month:
Invite the tastes of the Mediterranean into your home.
Read more...
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