Healthy Eating with the Tracker

The Tracker is an easy-to-use healthy eating and weight loss plan. Tracker is different to other plans as it differentiates between the types of food we eat - foods that are lower in saturated fat, for example, will have lower Totals values than foods with higher saturated fat content but otherwise similar nutrient values. In this way, our Totals plan helps you make healthier food choices, as foods lower in fat and especially saturated fat, refined carbohydrates and sugar, and salt will have lower Totals values than less healthy versions.

By choosing more nutritious, lower Total options, you'll be able to stretch your Totals allowance, meeting your calorie requirements with satisfying, nutrient-dense foods instead of using up your allowance quickly on higher Totals, fatty, sugary or salty foods.

The Totals Food Pyramid gives you all of this information at a glance.

The guidelines below will give you an idea of the types and quantities of foods you should include in your plan. Don't forget, you can also use our sample Totals plans as a guide.

Vegetables are very healthy foods - low in calories and packed with vitamins, minerals, phytonutrients and fibre. They are filling and satisfying, and have very low Totals values (check the Free Foods list as many vegetables have 0 Totals) so we would encourage you to eat plenty of vegetables - fresh, frozen and even tinned (look for no added sugar and salt versions). Try to eat a rainbow of vegetables every day as the different colours indicate the presence of different nutrients. Aim to eat at least 3-4 portions of vegetables every day (as well as fruit), adding veggies to every meal and eating them as snacks too.
Aim to eat 2-3 portions of fruit every day. Fruit provides a variety of important nutrients but tends to be higher in natural fruit sugars and calories than vegetables. This is why we recommend you get the majority of your '5-a-day- recommendation from vegetables instead of fruit (remember - 5-a-day is a minimum recommendation!).
Try to include wholegrain complex carbohydrates at most meals. These foods - wholegrain breakfast cereals, bread, brown rice, wholegrain pasta, barley etc - provide energy as well as plenty of fibre and nutrients and are a great source of energy. They generally have low Gi values, so they will help us feel fuller for longer, can help stabilise blood sugars and put an end to food cravings.
Foods such as potatoes, white bread, white rice, white pasta and other products made with white flour make up the 'other complex carbs' category. Try to limit these foods, choosing wholegrain versions for better nutrition.
Aim to eat protein foods such as fish, lean meat, poultry, eggs and plant protein sources about twice a day. Plant protein foods such as soy, Quorn, nuts, seeds and legumes are an important part of a healthy and balanced diet so try to include these foods at least as often as animal-based protein foods.
Dairy foods contain calcium which is important for building and maintainin bones, nails and teeth and also play important roles in blood clotting, muscle function and other metabolic activities in the body. Dairy foods also contain B-vitamins and vitamins A and D so aim to include 2 - 3 dairy portions daily where a portion is a pot of yoghurt (around 100ml), a 150ml glass of milk or a 20g slice of cheese.
Nuts, seeds, plant oils such as olive and rapeseed, avocado and oily fish contain healthy unsaturated fats. Choose these foods instead of foods higher in saturated fat (primarily animal-based fats) and try to include small portions of these foods every day. Eaten in moderation, these healthy fats are beneficial to heart health but remember that they do still provide lots of calories.
Foods rich in saturated fats such as butter, full fat dairy products and some red meats should be used sparingly as they can contribute to higher cholesterol and triglyceride levels, risk factors for heart disease.
Sweets and sugary foods should be limited as much as possible since they provide calories but no other nutrients.
Government guidelines recommend an intake of less than 6g salt (or 2.5g sodium) per day. Use salt sparingly in cooking, avoid adding to your food at the table and limit processed foods as much as possible as these tend to be our main source of salt. Look out for lower salt and no added salt versions of foods.
If you drink alcohol, this should be consumed in moderation. Although alcoholic drinks may have some health benefits, research shows that the healthiest people are those who limit alcohol consumption - government guidelines recommend a maximum of 2 units per day for men and one for women, where a 'unit' is a measure of spirits, a 125ml glass of wine or half a pint of regular-strength beer or cider. If you are trying to lose weight, cutting back on the 'empty' calories alcohol provides can really boost your progress. You'll find more information about alcohol in the Treats section.

More tips to help you get the most from your plan!

Fibre

Higher fibre diets are associated with lower rates of heart disease, hypertension and certain forms of cancer. On average, we eat only 18 grams of fibre each day, but we should aim for at least double that! Higher fibre foods are also more filling than lower fibre and refined alternatives so eating high fibre foods can help you feel satisfied for fewer Totals.

There are two types of fibre.: Soluble fibre: found in oatbran, oatmeal, barley, fruits, vegetables, legumes (beans and lentils), flaxseed and soy products, is thought to help reduce cholesterol levels.; Insoluble fibre: found in bran, cereals, wholegrain bread, skins of fruits and vegetables adds bulk to our diet and helps make us feel fuller for longer. It keeps our bowels healthy and helps prevent constipation.

Since fibre absorbs water, it's important to drink plenty of water when increasing your fibre intake.

Cooking vs processed foods

While processed foods can be lifesavers occasionally, they tend to be higher in fat, salt and sugar than foods that we would cook ourselves from scratch. Planning ahead, keeping healthy staples such as wholegrain pasta, brown rice, tomato-based sauces and lean proteins in the larder or freezer and cooking larger quantities for freezing can take the pressure off and will ensure you have something healthy and handy in the house!

Cooking methods

How food is cooked can make all the difference - a fried egg has about 25% more calories than a poached egg, for example. Grilling, boiling, steaming and cooking in the microwave tend to be healthier than frying, sautéing and roasting so look for ways to cook that won't add fat or deplete vitamins.

Caffeine

Caffeine can lead to fluctuations in blood sugars so we recommend limiting caffeinated drinks to around 4 per day, with skimmed milk and sweetener as necessary. If you are used to taking a lot of caffeinated drinks and want to cut back, decrease your caffeine intake gradually to help avoid headaches.

Water

We recommend that you drink 6-8 glasses of water every day. Water is vital for regulating body temperature, for removing toxins and wastes, for transport of nutrients and oxygen around your body, and preventing constipation. It is also valuable when trying to lose weight as it will help you feel full so keep a bottle of water handy at all times!