Group Feedback - Week 3

Drinking

Our participants are finding Tips 8 - Think about your drinks quite a challenge, especially finding ways to reduce their alcohol intake. Most people enjoy a drink and there’s no reason why you shouldn’t have a drink (within the recommended limits) when following a healthy diet and lifestyle. However if you want to lose weight it’s important to know that alcoholic drinks are high in calories and low in nourishment, so you may need to think about reducing the amount you drink.

Fluid for living

We need at least 6-8 cups of fluid a day (approx 2.5 litres). Water is your best source, but tea, coffee, fruit-juice, diluted squash and sugar-free squash all count.

Cut down on sugary drinks

Try limiting fizzy and sugary drinks, they are high in empty calories (minimal nutrients such as vitamins and minerals) which can contribute to weight gain and cause tooth decay. Also avoid high energy drinks (milk or glucose based) as these can be very high in calories in small quantities.

Alcohol

How much? - Stick to the guidelines for overall health this will ensure you keep the calorie intake down as well. The maximum amount of alcohol you should be drinking is:

• 2 units per day for women.
• 3 units per day for men.
• See  Healthy Living & Alcohol to look up want counts as a unit.

Handy hints to help cut down on your alcohol.

• Have at least 1 to 2 alcohol-free days a week.
• Choose smaller drinks - half of instead of a pint, small glass of wine (ask for 125mls).
• Alternate alcoholic drinks with non-alcoholic drinks.
• Make alcoholic drinks last longer by filling them up with mineral water or low-calorie mixers - white wine spritzer (with soda) or lager shandy (with diet lemonade).
• Be careful of strong beers, lagers and ciders which contain more alcohol and calories than the regular strength.
• Beware of low-alcohol or ‘lite’ beers and lagers. These can often contain more calories than normal beers and lagers.

For more tips on hidden calories in alcohol, coffee and soft drinks see  Hidden Calories pages.

Fruit and vegetable graph

Our web-diary Ten Top Tippers have all been working really hard to increase their daily intake of fruit and vegetables to achieve their 5 a day. Although some of our participants are already meeting the target (and more!) of 5 a day, as a group they are working towards a total of 140 portions a week. As you can see from the graph they were only 6 portions short this week! Come on guys, can you think of a way to squeeze a couple more portions in at the weekends?