1. Weight Loss Challenge

2. Welcome! Mobile phones turned off Write down all your questions

3. Who has lost weight this week? Congratulations!

4. How are you feeling? How are your energy levels? Are you sleeping differently? How are your bowel movements? Are you craving sweet foods? How do your clothes feel on you?

5. Fibre T H I S W E E K What do we find it in? What are the different kinds of fibre How much fibre do we need each day? What does fibre do for our bodies?

6. Soluble fibre This type of fibre can only be found in foods made form plants. You wont find any in foods made from meat, dairy or fish. To simplify things, there are two types of fibre: Soluble and insoluble fibre. Soluble fibre can be digested by your body and certain fibre such as beta-glucans from oats/barley and pectins from fruit may help to reduce the amount of cholesterol that is in your blood. Good sources: Apples, Oranges, Carrots, Oats, Barley and Beans

7. Insoluble fibre This type of fibre passes through our digestive system in close to its original form and provides ‘bulk’ and therefore helping ensure normal laxation It helps to stimulate the digestive track and intestines and helps support laxation or normal bowel movements Good sources: Vegetables, Wheat, Corn, Rice Brans and Wholemeal Cereals

8. Benefits of fibre Compared to other nutrients, fibre provides less calories e.g. 2kcals per gram versus 4kcals for carbohydrates An intake of 25g fibre per day is associated with normal laxation i.e. keeps your bowels moving normally Wheat, barley grain and oat bran fibre have all been proven to contribute to an increase in faecal bulk which can support normal laxation. Rye fibre can also support normal bowel function Beta-glucans are a type of soluble fibre found in oats, oat bran, barley, barley bran, and have been shown to contribute to the maintenance of normal blood cholesterol levels at intakes of 3 g/day. Pectins are another type of soluble fibre found in some fruits and can also help maintain normal blood cholesterol levels at 6g/day

9. How much fibre do you need? The recommended intake of fibre for men and women is 25g a day, however most people fall short of this amount

10. Tips for increasing your fibre intake 1.Eat whole fruits and skin more often than drinking fruit juices 2.Eat a variety of whole vegetables both cooked and raw and eat them freely 3.Use wholegrain cereals, oatmeal and bran cereals more often than refined cereals like coco pops and cornflakes 4.Use 100% wholegrain breads, rolls, crackers instead of those made with white flour 5.Use brown, wild, millet, barley and cracked wheat as alternatives to white rice 6.Add beans to main-dish soups, stews, chilli or salads

11. Fibre content of high fibre foods Food itemPortionCaloriesFibre (grams) Blackberries150g405 Blueberries150g854 Orange1 large854 Red apple1 medium1004 Red pear1 medium1004 Strawberries150g503 Broccoli, cooked150g404 Carrots, cooked150353 Cooked beans100g115-1404-7

12. Fruit and vegetables Fruit and vegetables are an essential part of our diet, providing a wide range of vitamins and minerals that serve an array of important functions in the body It is essential that you aim to eat 5-7 portions of fruit and vegetables each day They are typically fat free, low in salt and an excellent source of fibre

13. Healthy nutrition… Start every day with a nutritious breakfast Eat plenty of good proteins ever day Eat 5-6 small meals per day Aim to drink 2 litres of water each day Eat a wide variety of fruit and vegetables (5 + a day) Choose wholegrain varieties in place of white versions e.g. wholegrain cereals, breads, pasta and rice Ensure sufficient physical exercise Aim to reach 25g fibre intake each day

14. Next Week Eating Out

15. Don’t forget To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Bring along a friend!