Meet Fiona
FIONA HUNTER Bsc (Hons) Nutrition, Dip Diet
Nutritionist/Food Writer
Fiona is a highly respected and experienced Nutritionist and Food Writer. After graduating from Kings College, University of London, she began her career as a dietician in the NHS before spending ten years as nutritionist at Good Housekeeping Magazine. With over 25 years experience under her belt, Fiona now works freelance.
In addition to providing consultancy on nutritional matters for a variety of prestigious companies, Fiona focuses her energies and expertise on communicating nutrition to the general public through a variety of different media.
A successful writer, author and broadcaster Fiona is known for her innovative, creative but always credible, evidence based approach to nutrition, which explains why she is a regular and trusted contributor on TV and radio.
Her commentary and work have appeared in many publications, including national newspapers such as the Daily Telegraph, The Times and the Daily Mail and a number of magazines including BBC Good Food, Health and Fitness, Prima and Essentials.
Fiona has written several books including Power Juices, Great Food for Strong Bones, Eating to Beat Hypertension, The Natural Menopause Cookbook and The GI Plus Diet.
She lives in Notting Hill London, loves Marmite, Cornish pasties and peanut butter – but not necessarily at the same meal!
6/8/2010
Be positive and believe you can do it.
People who believe they can lose weight and keep positive are more likely to succeed. Try to visualise the new slimmer you and keep that image in your mind.
7/8/2010
Don't expect instant results.
Understand that it takes time to lose weight. No one ever went to bed a size 12 and woke up the next day a size 16. Most people gain weight gradually over a period of several months or years which is why it takes time to lose it. The ideal rate at which you should be losing weight is 1-2lb (0.5-1kg) a week, so if your dieting for a big event like a wedding or a party the earlier you start the easier it will be.
8/8/2010
Recognise why you over eat.
Before you reach for a chocolate bar or slice of cake ask yourself if you're really hungry. Is it real hunger or an emotional hunger that you're feeling? Keeping a food diary will help you identify danger times when you're more likely to over eat.
9/8/2010
Eat slowly, chew your food thoroughly and focus on what you are eating.
It takes time for the brain to get the 'I'm full' signals from your stomach. If you eat too quickly you may end up eating too much before you feel full.
10/8/2010
Never skip meals or allow yourself to get over hungry.
If you do you'll be more tempted to snack and over eat at your next meal. Aim to eat three small to medium sized meals a day plus 2 or 3 small healthy snacks.
11/8/2010
Always eat breakfast.
If you skip breakfast you're more likely to snack during the morning and overeat at lunch.
12/8/2010
Get Fruity.
Fruit and vegetables are a dieter's best friend, they have fewer calories than most other snakes and most are almost fat free. Aim to eat at least 5 servings a day. Don't just stick to your same old favourites. Be adventurous try something new. Look for recipes and ideas for new ways of cooking fruit or vegetables - try poaching, baking or grilling fruits as an alternative to eating them raw.
13/8/2010
Keep up on your fibre.
Choose high fibre foods such as beans and pulse, wholemeal bread and wholegrain cereals whenever possible.
14/8/2010
Be prepared.
Make sure your cupboards and freezer are full of healthy foods and look for snacks with less than 100 Calories.
15/8/2010
Don't feel that one bad day will ruin the whole diet.
Life is full of ups and downs, if you've had a bad day be a little stricter with yourself the following day.
16/8/2010
Avoid temptation.
Throw away or freeze leftovers as soon as you've finished eating and don't buy foods you know you won't be able to resist.
17/8/2010
Drink more water.
It's easy to confuse thirst with hunger. When you think you're feeling hungry try drinking a large glass of water first.
18/8/2010
Make use of every opportunity you can to stay active.
Use the stairs instead of the lift or escalator, get off the bus one stop early and walk the rest of the way home. Remember small changes all add up and can make a big difference.
19/8/2010
Not getting enough veggies?
Try adding lettuce, tomatoes or cucumbers to your sandwich. 3-4 slices of tomatoes combined with 1/4 cup of lettuce is nearly one serving of vegetables.
20/8/2010
Want to increase the fiber content of your diet?
Experiment with foods like bulgur, quinoa, edamame and tofu and find new and exciting ways to prepare old favorites like chicken, pork chops, pasta or potatoes.
21/8/2010
Experience the joy of healthy cooking.
Experiment with foods like bulgur, quinoa, edamame and tofu and find new and exciting ways to prepare old favorites like chicken, pork chops, pasta or potatoes.
22/8/2010
Getting tired of eating egg whites?
The British Heart Foundation recommends that people with heart disease should limit egg yolks to two per week, or use cholesterol-free egg substitutes. Try making a 3-egg omelet with 1 whole egg and 3-4 egg whites instead of all whites or use ½ cup of egg substitutes.
23/8/2010
For a 'free' sweet treat, try sugar-free gelatin
Sugar-free gelatin is another way to satisfy your sweet cravings - with only 10 calories per serving. For an extra treat, add a dollop of fat-free whipped cream on top and you'll still have calories to spare!
24/8/2010
The power of positive thinking.
Instead of focusing on what you can't eat, focus on what you
can eat. Experiment with herbs and spices to flavor foods, try new healthy recipes, and add a variety of new fruits and vegetables to your meals.
25/8/2010
Spray and save.
Try a nonstick, nonfat cooking spray instead of using oil when cooking to cut back on fat and calories. These sprays are available in a variety of flavors such as butter, garlic and lemon.
26/8/2010
Always remove skin from poultry.
You can lower the fat content of chicken or turkey by about 50% and reduce your intake of calories, saturated fat and cholesterol.
27/8/2010
Think before you drink.
Stay hydrated by choosing calorie-free beverages such as water, diet sodas, seltzer, tea or coffee (black or artificially sweetened).
28/8/2010
Downsize your plate.
Using a smaller plate can help increase your awareness of portion sizes.
29/8/2010
Veggies to go.
Keep washed and cut vegetables in your refrigerator for a convenient and healthy snack. Pre-portion them into a small sandwich bag so they are easy to grab on your way out the door.
30/8/2010
When baking...
substitute two egg whites for every whole egg to cut back on the saturated fat and cholesterol in the recipe or substitute oil with applesauce or other fruit puree in cakes, brownies and cupcakes.
31/8/2010
Think vegetables are tasteless and unappetizing?
Try sautéing them in a pan coated with a nonstick cooking spray and add fresh garlic or garlic powder for extra flavor, or steam and use a few sprays of I Cant Believe Its Not Butter® Spray as a topping!
1/9/2010
Slow down!
It takes about 20 minutes for our stomach to tell our brain that we are satisfied. So, when debating whether or not to go for that second helping, wait a while and then ask yourself if you are really still hungry.
2/9/2010
Be careful with the condiments!
Some condiments and dressings contain lots of fat and calories. Choose fat-free or low-fat products whenever possible or use the regular versions sparingly.
3/9/2010
Want to burn 100 calories?
Walk the dog for 20 minutes, bike for 25 minutes or roller-blade or jog for 15 minutesit all counts.
4/9/2010
Dont have any fresh fruit in the house?
Stock your pantry with canned fruit packed in light syrup or their own juices--they contain fewer calories and less sugar than those packed in heavy syrup.
5/9/2010
When purchasing red meat, choose the reddest cuts.
The white marbling found in meat is a source of saturated fat and calories--the leanest cuts are the healthier choices.
6/9/2010
When dining out, order a green salad with dressing on the side or a broth-based soup as an appetizer.
Starting with a low-calorie, water-rich food will help keep hunger at bay and help you avoid the higher-calorie, higher fat appetizers.
7/9/2010
Remember to stay hydrated during exercise.
Make sure to drink plenty of water before, during and after working out--it helps your body perform better.
8/9/2010
Don't skip breakfast!
Eating breakfast can help you keep calories in check throughout the day and curb your tendency to overeat. Slim-Fast shakes and meal bars are a satisfying, portable way to start your day.
9/9/2010
Set realistic goals
Setting achievable, short-term realistic goalssuch as losing 5 pounds or dropping a single dress sizewill help you stay motivated and give you confidence to reach your long-term goals.