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What is a portion? Why count calories?

What is a portion? Below are some examples of what constitutes 1 portion of each food group.

A healthy balanced diet is important for a maintaining good health. It improves general wellbeing, helps with weight management and reduce the risk of long term conditions such as heart disease, type 2 diabetes and cancer.

Why count calories?

If you are trying to lose or gain weight, it is useful to have an understanding of the amount of calories in the foods and drink you consume. Knowing the calorie contents of food helps us to carefully select the types of food we eat so that we can avoid excess, choose healthier options and maintain a healthy weight. 1 kilogram is 7,000 calories, so if you consume just 100 calories per day more than your requirements  e.g. by eating one or two biscuits each day), in one year this is equal to 36,500 calories. This could mean a weight gain of around 5 kg (10lb) in one year, just by having 100 calories per day more  than you need.

Below are some examples of what constitutes 1 portion of each food group.

Fruit and vegetables:

ONE portion = 80g = any of these

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums or similar sized fruit
  • ½ a grapefruit or avocado
  • 1 slice of large fruit, such as melon or pineapple
  • 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
  • 3 heaped tablespoons of beans and pulses (however much you eat, beansand pulses count as a maximum of 1 portion a day)
  • 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit
  • 1 heaped tablespoon of dried fruit (such as raisins and apricots)
  • 1 handful of grapes, cherries or berries
  • a dessert bowl of salad
  • a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a

maximum of 1 portion a day)

Bread, cereal, rice and pasta and potatoes:

  • 1 slice bread
  • 1 egg sized potato
  • 3 tbsp breakfast cereal
  • 2 heaped tablespoons of cooked pasta and rice

Milk and dairy:

  • 200 ml of milk
  • 150g low fat yoghurt
  • 125g cottage cheese
  • 30g hard cheese

Meat, fish, eggs, beans and other non-dairy source of protein:

  • 85g-100g cooked meat or fish
  • 3-4 tablespoons of dried beans
  • 2 eggs
  •  tablespoons of nuts or seed

 

 

 

 

 

 

Madelena

nutrition&weight management

herbal medicine

MLD therapiest

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Manual lymphatic drainage

Manual lymphatic drainage is described as “One of the best kept secrets on the health and beauty scene”.

Manual lymphatic drainage’s intensely relaxing effect masks the strength of the treatment itself. It is a very gentle, repetitive and rhythmical light touch massage that improves the ability of the body’s lymphatic system to cleanse from the inside out

Energetic and Mind Body Effects of Manual Lymphatic drainage

Manual lymphatic drainage (MLD) was developed in the 1930’s by the Danish practitioner Dr Emil Vodder and widely recognised and practised in American and European clinics to treat variety of different conditions.

Breathing techniques are also an important part of this treatment.

You’ll usually be lying down and may have to remove some of your clothing. The massage is done without any oils or creams, using the hands very gently to move the skin in a particular direction.

Lymph drainage massage has many beneficial effects beyond the physiological process such as meditative state. While stimulating lymph flow on a physiological level, MLD will relax the client breath and heart rate, resulting in a balancing  of the client energy.

The MLD Treatment – what to expect
The first visit to a trained MLD therapist will include a consultation during which the therapist will recommend the number and frequency of future sessions. Each session will last approximately one hour. Where appropriate the therapist will work in conjunction with your medical practitioner

Lymphatic drainage is a specialized hand technique that consists of very gentle and rhythmic movements, administered by a highly trained therapist. Each stroke slightly moves the skin in the direction of the lymphatic flow to encourage the drainage of fluid and waste. Depending what your complaints are, the focus of a lymph massage for general immune stimulation is typically on the upper body, including the face, neck, and arms. After your lymph massage, it’s important to drink plenty of water, reduce your salt intake and avoid alcohol.

Manual Lymph Drainage 

  • 35 Minutes –£ 35
  • 45 Minutes – £ 45
  • 60 Minutes – £60
  • Anti ageing massage 30 minutes: £30

Madelena- MLD therapist

nutrition and weight management advisor

Book an appointment

human anatomy, lymphatic system, medical illustration, lymph nodes
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