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in a dish. By nature, people consume more food and calories when there is more choice on offer. Many diets in the past have been based on a similar principle, the cabbage soup diet, the vegetable diet, etc. Health experts state always eat a balanced diet which may seem to contradict the above statement. However, it is possible to select a balanced diet and lower amount of choice for each meal by offering a couple selections at dinner. The problem is people often add sauces or creams to add taste to an otherwise bland food. Filling a baked potato with baked beans or cottage cheese is probably the best way to add taste and more nutrition to this low calorie food. In fact it was believed to be the protein content. The protein in each meal was helping to dull the appetite causing volunteers to actually consume less calories than those on the low fat diet. Animals proteins are high in calories and saturated fat and therefore not a great choice for everyday protein. Instead, eat more legumes and fish as part of your protein intake along with vegetables. Can you make a list of food's that we should eat and shouldn't eat. Find out what your symptoms mean and what you should do next. Allergy and asthma Brain and nervous system. Infections Liver, kidney and urinary system. Ask the doctor Do I have anorexia nervosa?. Support groups British Nutrition Foundation. The body likes slow changes in terms of food andexercise. For example, someone who hasn't exercised for years shouldn'trush into running miles a day or pounding the treadmill. Not only will thestruggle to do so leave you feeling disheartened and demotivated, you're alsofar more likely to injure yourself and set your fitness levels backfurther. The same goes for people who suddenly start starving themselves Diets that severely restrict calories or the types of food 'allowed' can leadyou to be deficient in the nutrients and vitamins that your bodyneeds. The most effective way to do this is to: reduce the amount of calories you eat increase your levels of activity. You're also more likely to stick to, say, swapping full-fat milkfor semi-skimmed or making time for breakfast each morning than a diet thatsets rules for all foods. Every single time you exercise more than usual, you burncalories and fat. There are lots of ways to increase the amount of activity youdo. Team sports, racket sports, aerobics classes, running , walking , swimming and cycling will allimprove your fitness levels. Find something you enjoy that's easy for you to do in terms oflocation and cost. You're then more likely to build it into your routine