Here you will find health advice from leading professionals and downloadable PDFs with general wellbeing tips for patients or clients.
Patients are becoming more conscious of the benefits of a calorie-controlled diet, with one in two people in the UK making choices based on dietary benefits. Over 50% ‘look behind the label’, to check information on fat, sugar, salt or calories.[i]
Frylight, the original 1kcal cooking spray, can actively help patients manage and reduce the amount of calories and saturated fats they consume, as part of a healthy, balanced diet.
Many of us have become accustomed to glugging unchecked amounts of oil into our pan and adding knobs of butter to our food whilst cooking. However, such behaviours can seriously affect our weight and overall health. The good news is that we can all make simple yet very effective changes to the way we cook to dramatically cut our fats, saturated fats, and calorie intake. In turn, this can help reduce our chances of becoming overweight or obese, and developing high cholesterol, heart disease and other health problems.
Here are my top tips for curbing fat intake:
- Cut your root vegetables, such as carrots and parsnips larger for roasting. The more pieces you cut them into, the more surface area there is to absorb oil, which equals extra saturated fats and calories.
- Using ‘light’ oil doesn’t necessarily mean it’s lower in calories and fat. More often than not, it just simply means the oil is lighter in colour and flavour!
- Despite the recent media frenzy on the benefits of using pure coconut oil, there is sadly little conclusive evidence that using this type of oil is a healthier option compared to traditional oils. In fact, coconut oil is one of the few plant oils that’s loaded with saturated fats! For those still wanting a little taste of coconut without the calories, try using Frylight Coconut Oil. Five sprays of Frylight Coconut Oil – enough to coat a regular frying pan - contains just 5 calories and less than 0.5g saturated fats, compared with 135 calories and 13g saturated fats (65% of the recommended maximum saturated fat intake) per 15ml tablespoon of pure coconut oil.
- Sweet potatoes are the health craze that has taken over the nation, and for good reason. Sweet potatoes are rich in beta carotene, which the body converts into vitamin A - needed for a healthy immune system and vision. They‘re a perfect substitute for starchier potatoes, as a large one counts towards your 5-A Day. Spray with Frylight Sunflower Oil for the perfect crispy sweet potato fries – a healthier alternative to traditional chips.
- With many flavoured oils on supermarket shelves, it’s easy to think that they’re a ‘healthier’ option compared to other standard oils. But try not to be fooled by this - they’re still oil and contain the same amount of fat and calories.
Dr. Sarah Jarvis
Are saturated fats still ‘bad’?
With so much controversy in the media about the relative risks of fats and carbs, it's hardly surprising our patients get confused.
My view is clear - just because we're becoming more aware of the dangers of refined carbohydrates, we can't afford to take our eye off the ball where saturated fats are concerned.
The British Heart Foundation continues to recommend choosing low fat options where possible, and so should we. There is strong evidence warning against a diet high in saturated fats - and despite longstanding healthcare professional advice, the average Briton's intake of saturated fats is 20% higher than government guidelines.
Tips for patients:
- Solid fat (at room temperature) is saturated fat. If you're going to eat fats, ones which are liquid at room temperature are higher in mono and polyunsaturated fats.
- Pure Coconut Oil is not a "get out of jail free" option! A single tablespoon contains around 120 calories, even if it is higher is medium-chain rather than long-chain fatty acids.
- All fats are equally calorie-dense and excess weight contributes to heart disease, stroke and type 2 diabetes, as well as cancer.
- Low fat processed foods may simply be replacing fat with sugar, preparing from scratch is always healthier and doesn't need to be complicated.
- Aim for wholegrain or wholemeal carbohydrates - not just for fibre but also to increase satiety and reduce the risk of obesity.
- "Easy wins" include removing chicken skin and visible fat from red meat before cooking.
- Grill rather than fry foods, or fry using a low fat cooking spray.
To download these tips for your patients click here
For further information on how to save calories and which oil to choose please click the downloads below.
iNeilson UK State of the Nation, November 2014