Juicy Jacket potato, cheese, coleslaw and corn on the cob
Fresh salad made up of lettuce, beetroot, raw onion, sprinkled sweetcorn, diced tomato and new potatoes
Mouthwatering Caesar salad with oven roast chicken
Grilled pork, jacket potato with coleslaw
Managing your weight is based on three simple equations:
Calories in = Calories needed: When the calories you consume are equal to the calories that your body needs daily, your weight will stay the same. For example, most women, depending upon their age and activity level, consume from 1,600 to approximately 2,200 calories daily.
When they consume this amount of calories daily, they are able to maintain their body weight. Men typically need from 2,200 to 2,800 calories or more daily, depending upon their activity levels, to keep their weight stable.
Calories in > Calories needed: When you consistently consume more calories than you need over an extended period of time, your weight will begin to increase as your body will store these excess calories as fat.
Unfortunately, many of your American neighbors are finding themselves a product of this unbalanced equation, as over 60 percent of Americans are currently overweight or obese.
Calories in < Calories needed: If you routinely consume fewer calories than you need, you will begin shedding your excess weight. Since a pound of fat is the equivalent to approximately 3,500 calories, a deficit of this amount of calories, over a period of time, will produce a loss of a pound of weight. For example, if a person who needs 2,200 calories daily to maintain her weight begins to consume 1,950 calories, or 250 calories less daily, she would pleasantly find that there would be one pound less of her by the end of a two week period (250 calories X 14 days = 3,500 calories).
If you have chosen a low cal diet then the following foods from our buffet should help you. But remember - moderation is the key.
All the salad bar (except the potato salads, coleslaw with mayonnaise and croutons)
Fruit and vegetables help set you up for a healthier lifestyle. Best of all, there is so much variety to choose from, all year long, there's enough to keep even the fussiest eaters happy.
To get the best health benefits, your 5 A DAY portions should include a combination of a variety of fruit and vegetables. That's 5 portions altogether, not 5 portions of fruit and 5 portions of veg.
Here are 5 top reasons to eat 5 portions of fruit and vegetables A DAY
Here a some of the great five a day foods available from our buffet.
Feeding toddlers can be challenging. They are often picky eaters, are hesitant to try new foods, and in general, don't seem to eat very much.
So if your child is active, healthy, and growing and developing normally, then he is likely getting plenty to eat.
It can also help to avoid common mistakes, such as:
The average toddler needs about 1300 calories each day. Bigger kids will need a little more and smaller kids a little less. A good rule of thumb is that your toddler will need 40 calories each day for each inch of his height
As part of our 'Healthy Options' at big lukes we have a great selection of the 'Five a day' fruit and vegetables and a new 'Healthy Option' kids drink with no added sugar.
Great choices from the buffet for toddlers could be:
At Big Lukes we can not recommend any particular diet for you. This is a choice for your own personal taste.
We can however point you in the right direction if you have chosen a low carb diet.
Food is nothing short of fuel for your body. Walk into a health food shop and you will see a huge amount of supplements designed for fitness training, but these are wholly unnecessary for most. Work the right foods into your regular fitness plan to allow your body to reach its peak performance.
It is a widely held belief that eating carbohydrate-rich foods such as pasta before training provides your body with the right fuel.
While it is true that carbohydrates are an important source of fuel they are only one of the many foods and nutrients that your body requires during and after a workout.
Carbohydrates provide your body with energy fuel. There are many people at the gym who combine weight loss diets with exercise. However, diets that drastically restrict carbohydrate intake are not the best option if your fitness plan requires cardiovascular or high impact activity.
Failing to provide your body with quality carbohydrates for your workout will make you quickly feel tired and worn out, which has a huge effect on performance.
Whether you are working out or not, always include complex carbohydrates that are sourced from whole grains, such as brown rice, oats, wholewheat bread and starchy vegetables such as corn and sweet potatoes. Bad carbohydrates release their sugars in the blood too quickly, leading to peaks and troughs in energy levels.
Avoid processed foods like white rice, white bread and white pasta. Also avoid sugary drinks and foods for the same reason.
We recommend
Protein is an excellent source of power for your muscles and your body will require slightly higher levels of good quality lean protein when taking regular workouts.
Many nutritionists believe that it's a myth that athletes and body builders need to consume copious amounts of protein to build up muscles.
We recommend
Restrict saturated fats, especially from animal fats, and avoid fatty foods for a few hours before you workout as they can slow digestion.
We recommend: Olive oil (Pasta)
To get the iron you need, eat lean red meats, grains that are fortified with iron and green, leafy vegetables. Vegetarians will benefit from a high quality iron supplement, preferably soluble. Calcium helps to protect the bones against stress fractures and you will find excellent sources in dairy foods, tofu or fortified dairy alternatives.
There are many other vitamins and minerals that do everything from helping you to access energy to keep you from getting sick. The best way of sourcing these is by eating a balanced diet, including a huge variety of different fruits and vegetables and complex carbohydrates from whole grains.
We recommend
Energy requirement varies among individuals. Unfortunately, pregnancy is not the ice-cream-free-for-all as we would like it to be.
It is generally recommended that pregnant women increase their daily intake by 100kcal in the first 3 months and 300kcal in the second three months and last three months.
For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough. A daily prenatal multivitamin supplement is often recommended during pregnancy.
Folate, or Folic acid, is needed to support the increasing maternal blood volume and to decrease the risk of baby Neural Tube Defects (NTD).
Diet alone is not likely to provide enough folate. Therefore, it is recommended that women should start taking a daily folate supplement of 400ug (0.4mg) 3 months prior to conception and should continue through the first 3 months of the pregnancy.
Recommended foods from the buffet:
Recommended foods from the buffet:
Iron is essential to maintaining a sufficient level of blood supply to the growing baby and the placenta. As many women's iron stores are not enough for meeting the increased requirements during pregnancy, a daily low dose iron supplement (30mg) is often recommended during the second and third trimesters. You can help prevent iron deficiency anemia by eating more iron-rich foods like lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals.
Recommended foods from the buffet:
Starter: Vegetable soup and wholemeal bun
Main course: Fish goujons with vegetable noodles or rice or Jacket potato with grated cheese
Dessert: Ice cream with fruit cocktail
Drink: Milk or cafe Latte
Big Lukes Classics
Big Lukes Prime
