Add More Fibre

In one study reported in the Journal of the American Medical Association, those people who ate a high-fibre diet over a period of 10 years gained the least amount of weight, regardless of how much fat they consumed. By slowing the absorption of nutrients into the bloodstream, fibre helps curb insulin production after a meal. The higher insulin levels associated with low-fibre diets seem to help promote weight gain by stimulating fat storage and increasing your appetite.

Another benefit of fibre is that it may help you feel fuller for longer. In order to test this hypothesis, researchers fed overweight subjects the same amount oatmeal or cornflakes, then three hours later allowed them to drink as much as they wanted of a nutritional shake. Researchers found that the people who ate the oatmeal, which is higher in fibre, sipped 40 per cent less of the shake than the cornflake eaters.

So stock up on high-fibre foods and try to turn your thinking upside down: make fresh and cooked vegetables and fruit, as well as whole grains and beans, the stars of your meals. Relegate meat and poultry to a supporting role as often as possible.

Fool Your Eye and Your Stomach

Some experts believe that we tend to eat the same amount of food—in weight—every day, regardless of the food’s fat or calorie content. So concentrate on eating bulky foods that are high in nutrition (not calories) relative to their weight. That means foods that contain plenty of fibre, water and/or air.

For example, instead of eating a handful of calorie-dense raisins, choose water-dense grapes. Instead of a compact slab of meat or cheese, have a plateful of beans and vegetables. If you make pasta salad, pile it with vegetables to lower its energy density. Instead of hot chips, try sushi rolls or a low-fat fruit muffin. Make spaghetti Bolognese with an emphasis on fibre-rich beans and vegetables instead of minced beef. Snack on some light, unbuttered, low-fat popcorn (sprinkled with garlic salt) rather than calorie-dense potato chips or nuts.

Cook It Smart

Whether you’re cooking at home, eating out or ordering takeaway, it’s not just what and how much you eat but it’s also how the food is prepared that counts.

Here are the best ways to go:

• Roasting: Keep fat to a minimum and boost flavour by pouring wine, fruit juice or even tea over fish, pumpkin or potatoes before baking.

• Barbecuing. Use soy sauce, fruit juice, wine, honey or other low-fat marinades to baste meat or fish instead of oil or butter when barbecuing.

• Stewing/braising. This slow cooking method allows meat to give off fat. Chill the dish after cooking, then skim off the fat.

• Grilling. Let the fat drip off your meat. Avoid oil-based marinades. Try wrapping seasoned food in foil packets so it steams in its own juices and stays moist as it cooks.

•  Microwaving. This quick cooking method preserves the flavours and essential nutrients contained in vegetables and fruit.

•  Poaching. Poach in stock, wine or fruit juice and season the poaching liquid with your favourite fresh herbs—for even more flavour. This is the tastiest and leanest way to cook fish, chicken or fruit desserts. It’s the healthiest way to cook eggs, too.

•  Pressure-cooking. Ideal for beans, grains, soups, dried vegetables and stews. Chill soups after cooking, then skim the fat away.

•  Baking. Brings out a toasty or caramel flavour in vegetables and grains. Use a rack to let fat run off meat, chicken or fish.

•  Sautéing. Prepare your food without adding fat by substituting a bit of water, wine or stock for oil.  Steaming. Use a steamer basket to prevent nutrients from leaching into the water.