The secret to losing weight? EAT MORE

In this exclusive extract from her new book, AMELIA FREER reveals how it really is possible

MosT of us have a good idea about the general principles of healthy eating, but these days there’s also a whole new set of eating hang-ups.

Thanks to the clean-eating movement we’re bombarded with messages about what we supposedly must eat and what we must avoid. In some ways, the movement’s been a step in the right direction, with good nutrition taking centre stage and easier access to ingredients. But — and this is a big but — it has also created anxiety, fear and confusion around food.

Food is not something to be feared. My eating plan is about the concept of ‘positive nutrition’ with a simple but effective pyramid tool. I want to focus on what you can eat, not what you can’t, and in doing so help you maintain healthy eating habits for life.

THE FOOD PYRAMID

The ‘positive nutrition’ pyramid (see table opposite), is a simple collection of images, each of which represents a single portion of food. The whole pyramid represents one day, and the aim is to tick off every type of food pictured.

After you’ve had breakfast and lunch, for example, you can then see exactly which foods still need to be ticked for your evening meal. You can then prepare a meal that incorporates those.

some foods fall into more than one category — for example, a handful of almonds can be either ‘nuts and seeds’ or ‘protein’ or ‘healthy fats’. half a tin of chickpeas could be both ‘starchy carbohydrates’ or ‘protein’.

It’s up to you to choose whichever food type you most need, and work out the rest of your day accordingly.

Importantly, the pyramid doesn’t specify or restrict what you choose to eat on top of the portions recommended. The foods pictured represent a suggested minimum.

In fact, some people struggle to include all the vegetables pictured and work up to this level slowly, starting with just one extra portion a day.

That doesn’t mean I’m encouraging a completely free rein — the pyramid will work only when it’s your first priority. It’s then up to you if you wish to add in foods or drinks that may be nice, but not necessary.

If you don’t manage every food pictured, don’t worry. I don’t want you to be stuffing yourself with all the remaining portions or glugging five glasses of water just before bedtime. Neither should you try to ‘catch up’ the next day; each morning, simply start afresh.

WELL WATERED

WATER should make up the majority of your fluid intake. If you don’t like plain water, try adding slices of cucumber or lemon. Also try herbal teas and organic milk. Drink tea and coffee in moderation: no more than one to two cups of coffee or three to four cups of tea a day.

REMEMBER:

Avoid sugar and artificially sweetened drinks. Giving yourself a clean break allows your taste buds to change: you may well find those drinks taste rather different after a couple of weeks without them.

GREEN IS GOOD

SIX portions of veg of all varieties should form the foundation of your meals, as they’re filling and rich in vitamins, fibre, minerals and beneficial nutrients. Try . . .

l 1 to 2 handfuls raw leafy greens (salad leaves, spinach, watercress, rocket, baby gem leaves).

l 2 to 3 tbsp chopped, fresh herbs l 3 heaped tbsp raw or cooked veg l 1 carrot or stick of celery l 1 medium courgette, leek or onion l 2 medium tomatoes or a handful of cherry tomatoes l half an aubergine or large pepper l a quarter to a half of a small head of cabbage

REMEMBER:

Don’t get too hung up on exact portion sizes — ‘guesstimates’ are fine. You could make up one portion with half an onion and half a carrot, for example.

You’ll get the hang of it quickly by using your clenched fist as a rough guide. Green, leafy veg can be a good non-dairy source of calcium for vegans or those avoiding dairy and just as with fruit, try to eat a rainbow of colours of seasonal vegetables.

THREE FRUIT RULE

IF You’re not eating anywhere near three portions of fruit and six veg at the moment, I suggest you increase your intake by just one extra portion per day, working your way up. Try:

l 1 handful large fruit chunks (mango, pineapple, melon)

l 1 medium-size fruit (orange, pear, banana, apple, peach, nectarine) l 2 pieces small fruit (plums, apricot) l 2 large handfuls berries l 1 handful grapes — aim for black or red varieties for an antioxidant boost

l 2 heaped tbsp fruit compote/puree

REMEMBER:

Don’t rely on dried fruit. They’re higher in sugar and not as filling as whole fruits. The same goes for smoothies. It’s fine to whizz up one portion of fruit (ideally alongside some veg and a source of protein) into a smoothie occasionally, but it’s better to eat your fruit whole.

And fruit juices don’t count as a portion of fruit — the fibre has been removed and they can be unhealthily high in sugar. Try to eat skins where

because they provide fibre as well as antioxidants.

MORE THAN MEAT

Include more than meat or fish in your protein three a day. try: l 2 medium eggs (ideally organic or free-range) l 4 tbsp (about half a tin) cooked pulses (chickpeas, lentils, beans) l 150g organic, plain, fat-free yoghurt or 120g tofu

REMEMBER: Avoid processed or smoked meats, such as ham, cured meats, bacon and sausages. Instead, eat fish two to three times a week. Ideally, one of those portions should be an oily fish, for its beneficial omega-3 fats. I also get at least one of my daily portions of protein from plants, such as almonds at breakfast or hummus at lunch.

THE RIGHT CARBS

We get plenty of carbohydrates from fruit and vegetables, as well as from plant-based proteins such as beans and peas, so the two portions of complex carbohydrates are optional. try: l 4 to 5 tbsp whole rolled oats l 1 to 2 slices bread (rye, wholegrain, buckwheat or sourdough) l 3 to 4 sugar-free oatcakes l 4 tbsp (about half a tin) cooked pulses (beans, lentils, legumes) l 2 to 3 small potatoes l 2 to 3 tbsp mashed potatoes, pumpkin or squash l 1 small sweet or baked potato l 3-4 heaped tbsp cooked, unprocessed grains/seeds (brown/wild rice, quinoa, barley or millet).

REMEMBER Opt for the lowest sugar, highest fibre and least procpossible essed carbohydrates you can find. the more it looks like it did when it was growing, the better.

GOOD FATS

dIetAry fat is essential to the normal and healthy functioning of our bodies. It is, however, the most energy dense of all the food groups, so if you’re watching your weight, you may want to stick to a couple of reasonably sized portions each day to make sure you give your body the nutrients it needs, without going overboard and tipping the scales. try: l a quarter medium avocado l 1 tbsp cooking or dressing oil (olive, avocado or coconut oil) l 1 tbsp nut butter or tahini l 2 tbsp coconut yoghurt l 30g (matchbox size) cheese REMEMBER: there’s a difference

between fats in terms of their potential health benefits, so I use a ‘traffic light’ system:

RED AVOID: Processed trans fats and hydrogenated fats (found in processed foods, margarine, pastry, cakes and biscuits), commercial salad dressings and oils heated repeatedly to high temperatures, as this can create trans fats. AMBER EAT MINDFULLY: Animal fats such as those found in meat and dairy products. GREEN EAT HAPPILY: Oily fish or fish-oil supplements, nuts, seeds, avocado, olive oil.

GO NUTS

AIm for a handful of unsalted nuts (almonds, cashews, peanuts, pecans) or seeds (chia, pumpkin, poppy, sesame) a day. they’re nutrient-dense, with a mixture of unsaturated fats, plant protein, minerals, fibre and phytonutrients.

REMEMBER: Buy nuts and seeds raw, whole and unprocessed.

eat a variety to ensure you’re topping up on different nutrients without going overboard on any in particular. Brazil nuts, for example, are a great source of essential mineral selenium; but you can eat too many; aim for 3–4 a week.

n ExtractEd from Nourish and Glow: the 10-day Plan by amelia Freer (£16.99, Michael Joseph, out March 23). © amelia Freer 2017. to order for £12.74 (offer valid to april 3), visit mailbookshop.co.uk or call 0844 571 0640. P&P free on orders over £15.