At the start of any year, many persons are concerned about cutting the flab and maintaining ideal weight. Of course, eating healthily does not mean starving yourself or compromising on the taste of foods you enjoy. The strategy to achieve good health and ideal weight is not to go on a diet, as it is not about deprivation.

The secret of shedding those unwanted pounds is to consume all the nutrients you need for good health. It has been shown that starving yourself on crash diets does not contribute to permanent weight loss. As strange as it may seem, the reverse is true - eating more of the right type of foods. Nutrient-dense foods contribute to fat burning in the body. For example, a hearty, leafy salad with seeds and nuts is better than a burger and fries as a lunchtime option for burning fats.

BREAKFAST ESSENTIALS

A healthy breakfast is a sure way to give your metabolism a boost and spur your energy levels. Breakfast is the most important meal of the day. Break your fast with a home-made breakfast and it may be a good idea to wake up to freshly brewed coffee, tea or to the tantalising aroma of fresh food being cooked.

Night-time gives your body much-needed rest and allows you to begin a new day afresh, ready to prepare food that will satisfy your hunger and ensure your body gets the nutrition it needs to help you stay alert, energetic and without desperate cravings for food. The bottom line is that the body needs nutrition at this point in the morning to get the body working efficiently. The key is learning to eat a balance of light, yet nutritious food items to maximise the benefits.

The combination of foods on your plate should include complex carbohydrates and proteins that contain fibre, minerals and vitamins that give a steady stream of energy. Essential items include complex grains like oats or wholewheat which are light and slow and energy-releasing carbohydrates. These gradually release energy over three to four hours due to their fibre content. They also contribute vitamins B and E, vital to functioning of the digestive, nervous and immune systems. Calcium, phosphorous and magnesium are key nutrients that help build strong bones, accompanied by exercise. One wholewheat toast and a banana with a glass of juice or low-fat milk is a light healthy fare to rise and shine.

Skipping breakfast to lose weight or due to time constraints will eventually result in obesity, acidity in the body and anaemia. When you skip breakfast, your body craves satiety and you binge on junk, snacks, and multiple cups of sugar-loaded beverages to feed the hunger pangs. It's never too late to get smart and start the day with a power-packed breakfast.

EAT MORE

Sea vegetables

Whole grains

Brown rice

Wholewheat flour

Fresh fruits and vegetables

Unrefined, cold-pressed oils, such as coconut, olive and sunflower

Pure, concentrated fruit juices

Fish, instead of red meat

No-added-sugar jams and jellies

Protein-rich plant foods such as beans, nuts, seeds, tofu

Benefits of breakfasT

Improves overall health and well-being

Better concentration and academic performance

Less fatigue and sleepiness mid-morning

Reduces hyperactivity, irritability, and anxiety

Reduces the risk of heart disease, obesity and diabetes

Cold Breakfast Oatmeal

An easy healthy breakfast which you can take with you on the run

³/⁴ cup rolled oats (non-instant and uncooked)

³/⁴ cup skim milk (may use rice or soy or almond milk)

¹/²tsp cinnamon

Sweeten to taste (optional)

¹/⁴ cup dried or fresh fruit

Combine oats, milk, cinnamon and sweetener (if used) together in a cereal bowl. Top with fruit.

BENEFITS OF SLEEP

The adage, 'early to bed, early to rise, makes a man healthy and wise', is true. The theory is that sleep regulates the production of two hormones, leptin and ghrelin, related to appetite. Leptin suppresses food intake and ghrelin boosts appetite. When you get inadequate sleep, the level of leptin drops and ghrelin rises, causing hunger. As a result, you crave more calorie- and carbohydrate-rich roods such as biscuits, fried chicken, cakes and pastries.

METABOLISM

As you consume food, you should exercise at the same time to burn calories, keep weight down and raise metabolism. To keep your metabolic rates high, do not skip meals, as this will slow down your metabolic rate and lead to hunger and cravings for the wrong types of foods. Eat meals regularly, never more than three hours between meals or snacks. Practise eating the right kinds of foods to keep blood sugar level in balance and prevent food cravings.

EXERCISE

Exercise increases your metabolic rate and burning calories. Exercise also helps to build lean muscle, which helps with calorie burning. Exercise around the home and walk with a friend to save gym fees.

INCREASE WATER INTAKE

The advice for good health is to drink plenty of water. According to the German Institute for Human Nutrition, metabolic rate increases by 30 per cent after drinking a half a litre of water. Water is a natural appetite-suppressant and can quell hunger. Water flushes the body, including the liver and kidneys, which, when working efficiently, will better break down body fat.

RESIST PROCESSED FOODS

Foods which are processed and far removed from nature are often loaded with hidden calories, sodium, sugars and fats. During processing, there is the addition of additives and preservatives. Processed foods are usually loaded with calories but low on the essential nutrients.

WATCH ALCOHOL INTAKE

Alcohol stimulates the appetite and puts extra pressure on the liver, which is responsible for fat-burning and neutralising toxins. Be careful of the sweeter wines, which contain hidden sugars.

Eating healthily in the New Year is the only guarantee you have to permanent weight loss and to cut the flab you may have put on during the Christmas season.

Heather Little-White, PhD, is a nutrition and lifestyle consultant in Kingston. Email feedback to saturdaylife@gleanerjm.com.