It has been reported today that X Factor judge, Kelly Rowland, wants to introduce diet plans for the group she will be mentoring on the live shows.
Apparently, she will be keeping a very close eye on what her acts are eating, banning fast food and giving her own advice on nutrition.
The British Dietetic Association’s tagline is ‘Trust a Dietitian to Know About Nutrition’, and with this in mind, is offering Miss Rowland the service of a dietitian to help advise her acts on healthy eating that will give them the nutrition and energy they need to make it through the live shows. In addition, keeping adequately hydrated is also important and is often the forgotten nutrient.
If Kelly Rowland decides to pass on this offer, she can always use some of the following tips.
* PLAN your meals/snacks around starchy foods such as bread, chapattis, breakfast cereals, potatoes, rice, noodles, oats and pasta. Aim to include one food from this group at each meal time.
* FIVE PORTIONS – have at least five portions of fruit and vegetables each day.
Fresh; Frozen; Dried; Canned; Juices;
all count towards your total. Also remember to include the vegetables you add to cooked dishes, for example as onions in a stew or casserole and tomatoes in a pasta sauce or tomato soup.
Eat a variety of different types and colours of fruit and vegetables. This is because different coloured fruit and veg contain their own combination of vitamins and minerals, so try to include a variety of colours in your diet.
* MEAT, FISH, EGGS and PULSES (beans and lentils) should be eaten in moderate amounts. Choose lean cuts of meat or remove excess fat and remove the skin from chicken. Avoid frying where possible. Try to include two portions of fish each week, one of which should be an oily fish, for example: mackerel, trout, sardines, kippers, salmon or fresh tuna.
* DAIRY – aim for a pint of milk a day, or the equivalent. For example the following contain the same amount of calcium as 1/3 pint of milk:
*a small pot of yoghurt
six and eight cups of tea or coffee, with milk a day
a small matchbox size piece of cheese
Try to choose reduced fat versions where you can – for example semi-skimmed milk, low fat yoghurt, cottage cheese and half fat Cheddar cheese or Edam.
* SUGAR and FAT should be limited so watch your intake of foods high in fat and sugar, choosing low fat or reduced sugar foods where possible. When using a spreading fat choose one that is low in saturated fat. Saturated fat increases the low density (LDL) lipoproteins or ‘bad’ cholesterol in your blood which can lead to heart disease. Instead choose unsaturated fats which contain high density lipoproteins (HDL) or ‘good’ cholesterol that is beneficial for your body.
Unsaturated fat (GOOD)
Butter ghee and lard coconut oil and palm oil.
Polyunsaturated fat Sunflower, soya, corn or safflower oil/soft spreads/margarins, and fish oil.
Monounsaturated fat Olive and rapeseed oil.
* Most of us need between 1.5 and 2.5 litres of fluid a day (roughly six-to eight glasses), which can be taken in all different drinks including water, milk, tea or coffee, to keep the balance right. However, if we have sweated a lot, because it’s hot or we’ve been exercising, our requirements increase; a good guide is to have an extra 1 litre of water for every hour of strenuous exercise, or in the case of the X Factor contestants, rehearsing and performing on stage under hot lights.
Siân Burton, Spokesperson for the BDA, commented:
“Kelly Rowland only has to ask and the BDA can work with her to devise some amazingly delicious and nutritious meal plans for her group.
“A good diet is important for good health. Eating a variety of foods can help you manage your weight, improve general wellbeing and reduce the risk of conditions including heart disease, stroke, some cancers, diabetes and osteoporosis (thin bones). All you need to do is eat sensibly, choosing a range of foods in the correct proportions. So for a winning combination have a variety of foods and fluids and enjoy healthy eating.”