Fast Facts - Flavour That Shapes Up

Nestlé and the Australian Institute of Sport recognise that trying to lose weight can challenge a balanced diet. Here are some commonly asked questions from everyday Australians about how to prepare healthy meals when you are trying to lose weight.

I really enjoy spaghetti but now I have read that pasta should be avoided when trying to lose weight.

There is no need to avoid pasta when trying to lose weight. However, you do need to consider how much pasta you eat and what you eat with the pasta. To lose weight you need to reduce the amount of kilojoules you consume and increase the amount of activity you do. The most successful way to reduce your kilojoule intake is to target excess energy-dense foods such as those high in fat, alcohol and sugar. Instead, base meals on foods which provide carbohydrate, moderate amounts of protein and a good range of vitamins and minerals. At times, it may also be necessary to reduce the amount of food consumed in total. However, you should not avoid any particular food altogether. Pasta is high in carbohydrate and low in fat. It is a good choice when combined with a sauce which includes lean meats and vegetables. Like any food, it is possible to eat too much pasta and some people may need to reduce the quantity they consume. Sauces containing cream, oils, cheese and high-fat meats often make pasta meals high in kilojoules. Use light varieties of these where possible.

Does eating before exercise affect my ability to lose weight?

The key to losing body fat is to consume less kilojoules than you utilise over a period of time. It is more important what you do over a number of days than what you eat (or don’t eat) at a particular meal. If you exercise without eating you may use a greater proportion of fat during the exercise session. However, if you eat before exercise, you will be able to exercise at a higher intensity for a longer period of time.This will allow you to use more kilojoules in total. It really depends on what type of exercise you are doing and how long you intend to exercise for. If you are doing moderate intensity exercise such as running, swimming or cycling for around 60 minutes or longer, it makes sense to eat before exercise.

To find out more about good nutrition, order your copy of the AIS’s nutrition booklet, A Winning Diet, or to ask a nutrition question visit the AIS website www.ais.org.au/nutrition

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