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DIET & SLIMMING: A-Z OF DIET KNOW-HOW ; BODYWORKS HERE's Our A to Z Guide of Diet Tips to Help You Shed Those Extra Pounds. It Combines Dos and Don'Ts With Super Foods to Eat and Meals to Avoid. Stick It on Your Fridge, Keep It in Your Handbag or Just Rea

Posted on: Sunday, 16 January 2005, 09:00 CST

A IS FOR ANTIOXIDANTS Free radicals attack the body, are thought to lead to ageing and may cause cancer. Antioxidants, found in most fruit and veg, combat these and help build a strong immune system. Eat brightly-coloured fruit and veg such as oranges and red peppers.

B IS FOR BERRIES Take your pick from cranberries (good for combatting urine infections), straw-berries (full of vitamins), raspberries (high in antioxidants) and blueberries (said to be good for cellulite). All are great at helping to lower cholesterol, but make sure you eat them raw.

C IS FOR CALORIES This is the measurement of energy the body can get from foods. A lot of diets count calories as the higher the calorie content, the harder it is for the body to break it down and use. It then stores it as fat. Men usually require about 2,500 and women 2,000 calories per day. When dieting, cut out "bad calories" like simple carbohydrates such as white bread, biscuits and cakes, and saturated fats like hard cheese and red meat. Replace with essential fatty acids found in oily fish, nuts and seeds, and brown bread and wholewheat pasta.

D IS FOR DIETS Choose something that will fit into your lifestyle and then you will find it easier to stick to. Remember to think of it more as a lifestyle change rather than a restricting diet. Pick a plan that suits you and you'll soon be able to count carbohydrates and calories off the top of your head.

E IS FOR EGGS They are a great start to the day at breakfast. Not only are they a high quality source of protein but they contain nearly every essential vitamin and mineral needed by humans.

F IS FOR FIGS This funny little fruit provides more fibre than any other common fruit or vegetable. They're high in both soluble and insoluble fibre, both of which are important for good health. They contain no fat, cholesterol or salt.

G IS FOR GYM BUDDY Even if you don't have a gym membership, exercising with a friend or partner will encourage you to work harder and keep going - it's more fun with two! Make each other feel better about yourselves and comment positively on progress.

H IS FOR HEART Losing weight and exercising is brilliant for your heart as long as you do it steadily and don't over-stretch yourself or your ability. Do both slowly and you'll decrease your risk of heart disease, blocked arteries and diabetes.

I IS FOR IRISH SODA BREAD It's low in saturated fat, cholesterol and calories - and delicious. It's a healthy alternative to white bread. A typical slice (25g serving) of brown soda bread contains 0.8g fat and 52 calories while a slice of white bread contains 0.5g fat and 80 calories.

J IS FOR JALAPENO PEPPERS Hot foods are thought to speed up your metabolism by heating up your body. We know they can make you sweat but some studies suggest that they can also reduce your appetite. Experiment by increasing spicy food gradually if you're not a big fan already.

K IS FOR KIWI FRUIT Bursting with vitamin C - twice as much as an orange - this super fruit is also full of vitamin E which is good for your skin and easing arthritis. It's also low in fat.

L IS FOR LOW-FAT The oldest diet plan going. The key is to increase your intake of low-fat foods such as vegetables, chicken, fish and fruit. It works but beware of ready-made foods which promise to be low in fat - they may be high in sugar instead.

M IS FOR MILK Great for strong teeth and bones, and helps the fight against osteoporosis.

No to need to pile on the pounds if you opt for skimmed milk - a great source of calcium, vitamins, and proteins, it contains hardly any cholesterol or fat.

N IS FOR NOISE The Journal of Applied Social Psychology says women exposed to annoying loud sounds are more likely to binge on fast food than men. Apparently even constant background noise like the TV or a radio can make you eat bigger portions faster. Strange!

O IS FOR OLIVE OIL Great for keeping your cholesterol low, as shown by the Mediterranean diet - people living around the Med have a lower rate of heart disease. Research has shown that oleic acid - found in olive oil - reduces the amount of cancer-triggering genes normally found in high levels in breast cancer patients.

P IS FOR POMEGRANATES Just one 250ml glass of pomegranate juice provides half the recommended daily allowance of vitamins A, C and E and more antioxidants than red wine, green tea, cranberry or orange juice. And it offers protection against heart disease. Stock up on Pomegreat Juice, pounds 1.39 for 1L (0845 634 4024).

Q IS FOR QUORN The vegetarian substitute for meat has got less fat than red meat, no cholesterol and contains complex carbohydrates - good for stable blood-sugar levels. The main ingredient Mycoprotein also has a beneficial effect on appetite control.

R IS FOR RELAXATION Take 10 minutes time-out a day to breathe deeply and focus on why you want to lose weight and what your goals are. Reminding yourself of this will keep you going and stop you getting tense and bingeing on biscuits.

S IS FOR SEX Kill two birds with one stone. Lots of healthy foods boost your sex drive, like bananas, pumpkin seeds, figs, red meat, brown rice and almonds - and you can burn between 50 to 100 calories per hour having sex!

T IS FOR TOMATOES This fruit is high in lycopene, a powerful antioxidant, which may help protect against cancer and heart disease. It's a good food to snack on as an average raw tomato contains just 15 calories and will help fill you up.

U IS FOR UNDO DIET HABITS Once you break the cycle of snacking, bingeing and food association it will all become easier. Keep a three-day diary of your eating habits, you might be shocked by portions and snacking. Now list banned foods and stick it to the fridge.

V IS FOR VINEGAR Another old diet fad suggested having apple cider vinegar before meals burns fat - there is no scientific evidence to suggest this works. Save the vinegar instead for splashing on a rare treat of chips during National Chip Week from February 14 to 20.

W IS FOR WATER It helps digest food, makes your skin glow, stops you becoming dehydrated and keeps hunger at bay. What more can I say?

X IS FOR EX-SMOKER Giving up smoking will be the best thing you do for your body. No more toxins, no more breathlessness and no more substitutes for eating. You may gain a little weight in the beginning but the overall health benefits outweigh this - just try not to snack on fatty foods instead of lighting up.

Y IS FOR YO-YO DIETING Stick to one thing. Remember that it's not about dieting, losing the weight and then stopping, it's a change for life. Find a sensible eating plan that you can enjoy for life ...then one treat every now and then won't spoil things.

Z IS FOR ZINC This wonder mineral boosts the immune system, protects against cancer, helps decrease cholesterol deposits and maintains sight, smell and taste - essential for that one cream cake every now and then! Zinc is found in foods such as liver, meat, brazil nuts, wholegrain bread and almonds.

Source: Sunday Mirror; London

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