Val Miles, from Sussex, is in her fifties. She has just come off HRT, is suffering from some menopausal symptoms and would ideally like to lose some weight. She works part-time in university administration, and keeps active with vigorous house cleaning and walking to the shops. She also swims for 45 minutes, three times a week. (All coffee and tea are made with skimmed milk.)
Saturday
5am Mug of tea.
5.30am Two satsumas, glass of water.
7.30am One cup of porridge oats, one cup of skimmed milk, one banana, two teaspoons of honey, one cup of coffee.
Noon Two toasted crumpets, butter, one cup of tea, skimmed milk, one glass of water.
2pm Two small wholemeal rolls, two large tomatoes, 2oz cheese, Branston pickle, cup of tea. Two slices of swiss roll.
5pm Handful of grapes, four brazil nuts, Snickers bar, glass of water.
8pm Indian restaurant. Two glasses of orange juice and soda. King prawn masala, pilau rice, 1/2 dish sag aloo. One coffee.
Midnight Small glass of milk, banana.
Sunday
5.30am Cup of tea, two glasses water.
8.30am Fried egg, slice of white bread. Two satsumas. Cup of coffee.
12.30pm Bowl of tomato soup, slice of mushroom quiche, large green salad, two tomatoes. Cup of tea. Four bourbon biscuits.
4pm Cup of tea. Snack packet of Cheeselets, one apple.
6.30pm Two slices of breast of chicken, four small roast potatoes, one roasted parsnip, two serving spoons of fresh sliced green beans, cauliflower, broccoli, gravy. Banana and custard made with skimmed milk.
11.30pm Tub of low-fat Müllerice, one glass of skimmed milk.
Monday
5.30am Cup of tea. One pear, two satsumas. Glass of water.
8.30am One cup of porridge oats, one cup of skimmed milk, one banana.
11am Two crumpets with butter, coffee, one apple.
1pm Small packet of low-fat crisps, 2oz cheese, a heaped tablespoon of low-fat coleslaw, a handful of almonds, one cup of tea, a glass of water.
2.30pm Glass of water, a handful of grapes, two bourbon biscuits.
4pm Cup of tea. One Bakewell tart.
6.30pm Dinner at restaurant: chicken and chorizo, tomato and onion sauce. Four-inch French bread, large green salad. Large glass of red wine. Glass of water.
Midnight Mug of low-fat Horlicks, two small Tracker bars.
12.30am Ten almonds.
The verdict
Val is certainly following the "five a day" rule - her fruit and vegetable intake is excellent. The government's National Diet and Nutrition Survey 2003, found that middle-aged women eat more fruit and vegetables than any other group. She also drinks plenty of water and gets a decent amount of exercise (the government recommends at least an hour of "activity" - which can be vigorous vacuuming - at least five times a week).
It is possible that soya might help Val's menopausal symptoms. "Soya contains low doses of phyto-oestrogens - basically oestrogen-mimicking compounds - which studies have found can have a positive impact. Although the effect is not comparable to HRT," says Dr Toni Steer of MRC Human Nutrition Research in Cambridge. Scientists noticed that while 70-80% of European women experience hot flushes, only about 18% of women in China do: their conclusion was that soya may help. But beware supplements: "Clinical studies found that the supplements were mostly ineffective," says Steer.
Val's high-calorie snacking (chocolate bars, nuts, biscuits) could be altered, as she is trying to control her weight. "The key is to plan your snacks at the beginning of each day," says Steer. Much unhealthy snacking is opportunistic - you grab what's there, and it's usually high in fat. "Start by clearing out your cupboards," advises Steer. "Remove fatty snacks, such as cakes, crisps, chocolate and biscuits, and make a fresh start." Plan for your vulnerable times of day (for many of us, mid-afternoon). Decide, say, that you will have a banana or slice of toast with low-fat spread at 4pm today. "Try and use fruit and vegetables as a snack," says Steer. "A couple of pieces of fruit can be bulky, but not calorie dense." Distraction is good too. "You need to avoid picking up that unhealthy snack in the first place - go for a walk, distract your hands, do something that makes you feel good." Finally: "The worst thing you can do if you are trying to manage your weight," says Steer, "is make drastic changes. They are usually not sustainable."
Elsewhere, Val's diet contains more hidden fat than you might think, such as the fried egg (boiled or poached would be better) and pastry in the quiche and bakewell tart. An Indian meal out can also be a calorific challenge, but Val makes some sensible choices on curry night. "Sag aloo - basically spinach and potatoes - is relatively moderate in fat" says Steer. However, "it might be best to avoid dishes with creamy sauces, such as masalas and kormas. Go for tomato-based ones instead, daals [lentils] and swap pilau rice for plain boiled."
But keep portions small: "Indian meals tend to be made with ghee - clarified butter. This is actually more calorie-dense than butter itself, so be restrained," warns Steer.
"Check the packet of your low-fat products," Steer also advises. "Some are loaded with calories in the form of sugar." A typical pot of low-fat fruit yoghurt, for instance, is about 110 calories, whereas a pot of "diet" fruit yoghurt would be less than half that.
Diet tips for a fit fifties
· If you want to increase your intake of phyto-oestrogens, major dietary soya sources are soya beans, tofu, soya flour, soya milk and soya yoghurt.
· Plan snacks: fruit, a piece of toast or a hot cross bun at vulnerable times are better than chocolate.
· Be restrained and make low-fat choices when eating out.
· Read labels for hidden calories in low-fat products.
· Watch out for calories in seemingly innocuous foods such as pastry.
