Diet & Fitness 

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The Shape Up Challenge - Week 3

Welcome to Week 3 of The Shape Up Challenge Healthy Eating Plan. By now, you've probably lost quite a few pounds and are feeling smug and virtuous for sticking with the programme. If you're dying to have a curry or Chinese takeaway, then go ahead! Remember, healthy eating means you can have foods that you like, as long as you are careful to moderate your intake of fat, sugar and calories.

Next time you're at your favourite Indian or Chinese restaurant, keep in mind these top tips to limit the amount of fat and calories you consume:

1. Choose tomato-based curries instead of cream-based ones. Opt for chicken Rogan josh instead of chicken korma.
2. Choose a small portion of boiled rice instead of pilau or egg-fried rice.
3. Choose grilled Tandoori chicken instead of deep-fried lamb samosas.
4. Fill up on naan bread instead of puri (which is deep-fried), and chapattis (which may have added fat).
5. Choose stir-fry chicken and vegetable dishes instead of sweet and sour chicken (which has been deep-fried).
6. Choose a soup such as chicken or crab sweetcorn instead of appetisers like spring rolls or deep-fried seaweed.
7. Include a vegetable dish instead of a meat-based one. Good bets are spinach and potato curry, stir-fry mixed vegetables, or a serving of mixed salad.
8. Skip the pudding, no matter how tempting it is.

Enjoy this week's plan!

Check out the live discussions taking place on the Shape Up Challenge right now: .

Breakfast

Choose one of the following meals (all are under 350 calories) and include a glass of fruit juice with your choice:

1. 2 Wheat Biscuits, handful chopped dried mixed fruit, 1 tbsp toasted pumpkin seeds, 125mls skimmed milk, 2 fresh figs.
2. 1 oatmeal and raisin muffin, glass of strawberry melon smoothie (100mls skimmed milk, 125g diced ripe cantaloupe melon, large handful strawberries, 3 heaped tbsp low fat yoghurt, blitz together until smooth, serve with ice and mint leaves).
3. Bowl of cranberry and walnut oatmeal (boil 40g rolled oats, 125mls apple juice, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted walnuts, 1 tbsp dried cranberries before serving). 1 grapefruit.
4. 125g pot low-fat probiotic yoghurt, topped with 2 large handfuls of blueberries, 1 tbsp wheatgerm, 2 tbsp unsweetened muesli and 1 tbsp shredded coconut.
5. Scrambled eggs with mushrooms (2 eggs, 1 tbsp low fat sour cream, 125g chopped button or shiitake mushrooms, 1 tsp oil, low-fat spray. Spray the bottom of a non-stick pan with a coating of low-fat spray, add the chopped mushrooms and fry for about 4 minutes until tender. Remove from pan and set aside. Whisk the eggs and sour cream together in a bowl. Add the oil to the pan and pour the egg mixture and cook, stirring with a fork and bringing the set eggs in from the sides, about 1 minute for soft eggs. To serve, place the eggs on a plate, top with the cooked mushrooms and a sprinkling of chopped chives. Serve with a slice of rye crispbread on the side.
6. 45g unsweetened muesli, 1 handful of toasted cashew nuts, 1 handful of dried prunes, 125ml skimmed milk. 1 sliced mango.
7. 2 small slices of wholegrain toast, topped with 2 tsp raisins, 1 handful toasted pecan nuts, 2 tbsp low fat cream cheese. ½ papaya served with a squeeze of lime juice.

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