Repsol YPF

In the middle of spring, many households consider the alternative of establishing a strict diet for getting in shape for the summer. People frequently put themselves on a harsh diet which lacks many foods which the body needs. 

There is no need to reach this extreme, since the secret lies in eating moderately and adopting a balanced diet which follows the principles of the food pyramid. Of all the calories consumed, between 50% and 60% should be carbohydrates (pulses, vegetables and pasta), 30% should be fat, and approximately 20% should be protein (meat, fish and dairy products), not forgetting fresh fruit. 

If you are determined to cut calories you can follow a few tips when planning meals. Fat in food is one of the main bones of contention. When food is fried or coated in batter the number of calories it contains can easily double. It is sensible to use cooking techniques such as grilling, baking and steaming, which enable you to cook using a small amount of oil. Another alternative is to use a spray for this dressing, so that it coats foods without going over the top. 

Side dishes… yes or no?

Side dishes are usually one of the first things to go when going on a low-calorie diet. However, it is not necessary to do away with them entirely. Chips can be replaced by some seasoned grilled vegetables as a side dish, a salad or dressed tomato. Something else you can do when making a stew: replace the cured meats with different combinations of vegetables, which will add flavour and help to reduce the calorie count. 

Something similar happens with sauces, an essential accompaniment for many dishes, but which can contain a high number of calories. Some such as tartar sauce or béarnaise sauce are made using oil and normal mayonnaise contains 100 calories per spoonful whilst low-fat mayonnaise contains only half the calories. 

You can also halve the calorie content of salad dressings if you make them from lemon juice or vinegar or from low-fat yoghurt mixed with other ingredients of your choosing. A tip for sauces is to add chilli to them, because reducing the fat content tends to make them bland and that way you increase the flavour. 

In shape when eating out

Nowadays, working hours force thousands of people to eat out and it is sensible to adopt a few rules to help you to maintain a balanced diet. When it comes to choosing, it is preferable to avoid fried food and choose a salad, pulse or vegetable based starter. Main courses can be either meat or fish but they must be roasted, grilled, steamed or boiled, not fried or cooked in batter, and you can finish off with a low-fat yoghurt, a herbal tea or a piece of fresh fruit for dessert, selecting one of the least calorific fruits such as strawberries, peaches, apple, kiwi or melon. 

If you want a light meal you can also ask for a starter as a main course and if your lunch consists of a sandwich, it is advisable to choose lean meat such as chicken, ham or cold turkey with wholemeal bread. It is advisable to avoid carbonated drinks. 

Related articles 

- How to maintain a balanced diet when eating out

- New labels for diet products