Healthy Eating for Modelling
Contrary to general opinion, models can not eat whatever they want and stay thin and beautiful. Of course that DNA helps and if you are naturally thin is unlikely you will gain weight but bad eating has a lot of consequences to your skin, hair and nails. So what our you diet is extremely important.
If you don't eat healthily already, then you need to start now. Eating the right amount of fresh fruit and vegetables, amongst other things, has a positive effect on your skin and hair, gives you more energy and boosts your immune levels, which is important because models need to be available to work all the time.
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Five a Day
If you haven't heard about this, where have you been? Experts recommend that you eat at least five portions of fresh fruit and vegetables every day. There are guidelines available on what defines a portion, but essentially, eat as much as you can.
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Balanced Diet
A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre.
Carbohydrates: provide a source of energy.
Proteins: these provide a source of materials for growth and repair.
Fats: these provide a source of energy and contain fat soluble vitamins.
Vitamins: these are required in very small quantities to keep you healthy.
Mineral Salts: these are required for healthy teeth, bones, muscles etc..
Fibre: this is required to help your intestines function correctly; it is not digested.
In the UK, the Food Standards Agency has developed a programme called The Balance of Good Health to show people what proportions and types of foods make up a healthy balanced diet.
This divides foods into five different groups:
• bread, other cereals and potatoes
• fruit and vegetables
• milk and dairy foods
• meat, fish and alternatives
• foods containing fat and foods containing sugar
The largest groups are bread and vegetables, followed by milk and meat. The smallest by far is the salt and sugar group. For more information on what's included in each one.
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Fresh fruit and vegetables are low in fat, calories and salt, and an excellent source of vitamins, minerals and fibre. Most of us don't eat enough to meet the current recommendation of three to five servings of vegetables and two to four servings of fruit a day.
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Protein-rich foods and dairy foods are needed in more moderate amounts. Your diet should include two to three servings of milk or dairy produce a day, for example. Take care that protein-rich foods don't bring a lot of fat with them; trim the fat off meat and take the skin off chicken. Think about how you cook foods too; meat fried or in breadcrumbs adds extra fat.
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Dieting for your Modelling career
There can be tremendous pressure on models to stay as slim as possible, and for those who aren't naturally thin, it can be hard work to find a diet that helps to lose weight, and still keeps them healthy.
We all know that it's not healthy to starve ourselves, and that over-concern about out body shapes can lead to serious eating disorders that can have a hazardous effect on our long-term health.
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Do you need to lose weight?
If your agency has asked you to lose weight, they should give you a good reason, and a target weight to reach. They should be supportive of your weight loss plan and continue to try and find you work which perhaps doesn't require such a slim figure. If you're really not happy with being asked to lose weight, talk it over with your agent and see if you can be put forward for alternative modelling jobs.
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Speak to a dietician
A qualified dietician will look at your weight and your current food intake. They will be able to devise an eating regime that will help you to lose weight whilst staying healthy and eating the right balance of foods. If you follow the plan, you should be able to reach your target weight.
Reduce your alcohol intake
Alcohol makes you gain weight. Like all things, it can be taken in moderation without detrimental effects, but too much will affect your weight. Cut back and drink water and fruit juices instead.
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Cut calories
A gram of fat contains twice as many calories as a gram of carbohydrate or protein. Reduce high-fat foods in your diet, choose lower or fat-reduced options, use cooking oil and spreads sparingly and remove excess fat from meat.
Include lower calorie options in your diet, such as fruit and vegetables. Bulky fibre-rich foods are also a good choice.
Try switching from white to wholemeal bread, or choose a wholegrain breakfast cereal.
Think about portion sizes Portion sizes have increased over the years, especially when it comes to ready meals and snack foods. This means we're consuming extra calories, but we adapt quickly to eating bigger portions and don't tend to feel fuller as a result.
Downsize potatoes, pasta, rice and fatty and sugary foods, and super size fruit and vegetables.
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