Make the Change About Food

Karen Fischer, nutritionist, author of The Healthy Skin Diet and founder of www.healthbeforebeauty.com gives us her expert advice on eating healthy and why dieting is dangerous

What are the basics we should all do when it comes to healthy eating?
Eating healthily can be easy if you remember the basics: Firstly, when having breakfast or lunch, choose wholegrains such as rolled oats and grainy breads. Wholegrains can boost your mood and they're better for concentration and energy than the overly processed white bread varieties.

Do your skin a favour and eat 1 to 2 handfuls of leafy greens, like baby spinach, rocket and broccoli, every day. Add salad to your sandwiches and have it alongside your dinner, and eat 1-2 serves of fresh fruit daily.

Eat good quality protein such as chicken, fish, egg, legumes, soy and small amounts of lean red meat, as they're necessary for firm skin and healthy muscles. And don't feel guilty if you occasionally treat yourself with a sweet snack or dessert. When you sit down for a meal, relax and enjoy your food.

Is dieting dangerous?
It can be, especially fad diets. Fad diets are called fads because they aren't popular for very long as celebrities generally stop using them when they realise their strict meal plan isn't so healthy for them after all. Skipping meals is even worse as it slows down your metabolism so you can end up gaining extra kilos when you go back to eating regular food. Healthy eating and consuming regular, small meals - breakfast, lunch, afternoon snack and dinner - is the best way to keep your body looking good

What are the effects of going on a diet - both short term and long term?
It really depends on the diet. Short term benefits of fad dieting may be weight loss, which is often caused by fluid loss so a quick drop in weight is usually only a temporary one. But your aim should not be short-term as you have your whole life to live! In the long term, some fad diets can cause pimples, smelly BO, bad breath, irregular periods and temporary infertility (FYI: not so hot). However, with long term healthy eating (with all the food groups included), you can get your body and skin looking healthy.

We are inundated with fad diets that seem to change as quickly as new issues of magazines hit the stands - so how do we know what to believe?
Don't believe celebrities! We love them but they're just like the average person; they are still trying to figure out the best way to look good. And quite often celebs will have a strict deadline - say, a few weeks to get into shape before having to film a music video clip - so the 'quick fix' extreme diet plans suit their short term needs. Also keep in mind that naughty health experts invent crazy diets to become rich and famous themselves. You need to trust your gut instincts… if a diet sounds whacky then avoid it.

If you are overweight, what's the best way to lose weight to achieve your ideal weight?
Eat small but regular meals to boost your metabolism. This means eating four smaller sized meals a day, including brekkie. The best way to reduce calorie intake is to eat lots of vegetables with your regular meals. Veggies are also alkalising so they help your body to safely 'let go' of excess fat as you diet.

For lunch and dinner, fill half your plate with salad or veggies and have a serve of protein that is approximately the size of the palm of your hand, and ¼ of your plate should be good quality carbs such as brown rice, grainy bread or wholemeal pasta.

At breakfast time avoid most packaged cereals - ditch anything that has sugar/malt in the first four ingredients. Instead, eat a low GI breakfast that contains grainy toast with 1 to 2 eggs or avocado and tomato, or have natural muesli or rolled oats (not instant) with milk or soy milk and a teaspoon of honey.

Have fruit if you crave something sweet in between meals. Also, studies have shown that avoiding soft drink and juice and replacing them with 1 to 2 litres of water daily can promote weight loss. Just remember to eat healthy, unprocessed food every day and let yourself have a treat twice a week.

How important is exercise?
Exercise is essential for your happiness and who doesn't want to feel good? Without enough body movement you can end up feeling depressed, tired, moody and unmotivated. Life is twice as difficult if you don't exercise. I was a lazy teenager, I rarely exercised and I wasted a lot of my youth feeling depressed, sick and tired. Trust me, get your body moving 3 to 5 times a week and you will feel better about yourself.

What are the essentials for teens when it comes to what they eat?
You're growing rapidly so you need calcium for bone development. Have dairy, calcium-fortified soy, almonds and green, leafy vegetables each day. Fish is essential brain food to help you concentrate during exam time so have two serves of fish per week. Favour tinned tuna, salmon, trout and sardines as they're rich in omega-3.