Convenience never tasted so good – or so tasty.
large product photo

Many of our meals have been specially prepared to meet particular dietary requirements. We offer meals that will suit a variety of diets including low calorie, low fat, high protien, vegetarian and calorie controlled. Each meal will be identified as to which health benefits apply to that particular dish.

One of the most important questions to ask when you want to lose weight, is how many calories you need to eat to lose weight. To lose weight you simply need to make sure you burn more calories than you consume. First of all you need to work out how many calories your body is burning each day. As a very general rule of thumb, you can refer to the table below.

Recommended Calorie requirements to maintain good health.
To lose weight you must reduce your calorie intake or increase your activity level.

Body weight Female Male
50 kg 1680 Cal per day 1830 Cal per day
60 kg 1800 Cal per day 2000 Cal per day
70 kg 1920 Cal per day 2170 Cal per day
80 kg 2040 Cal per day 2350 Cal per day
90 kg 2155 Cal per day 2520 Cal per day
100 kg 2270 Cal per day 2690 Cal per day

To lose 0.5kg a week you need to burn 500 calories a day more than you eat. The easiest way to do this is to cut out high calorie foods from your diet, however exercise is an excellent complement to healthy eating. But what exactly constitutes 500 calories worth of exercise? The amount of calories you burn during exercise is dependent on you age, weight, height and gender, however it is directly related to your exertion levels. You should ask your gym staff for a program suitable for you. Why not purchase a 21days for $21 trial at Fernwood.
Healthy Eating with Nosh and Fernwood.
There are three major types of fat large product photo

Unsaturated fats: These are found in plant foods and fish. These may be good for heart health.

Saturated fats: These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods (the kind you buy at the store). Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease.

Tans fats: These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. Like saturated fats, eating too much can raise cholesterol and increase the risk of heart disease.

All Nosh meals contain no Trans fats and minimal amounts of saturated fats from the lean meat and fish ingredients.

The recommended amount of key nutrients required to maintain good health.

Calories Carbs (g) Fat (g) Protein (g)
1,800 270 58 45
2,000 300 65 50
2,200 330 71 55
2,400 360 78 60
2,600 390 85 65

If you make wise food decisions and exercise regularly you will soon see the benefits of your efforts and find yourself living in a leaner, healthier, more energetic body.
You know you are going to have to reduce your calorie intake to lose weight, but if you eliminate too many calories, your body is going to think it is being starved and it is not going to want to give up any of its weight. So the key is coming up with a number that will allow you to lose, but still allow the body to be nourished properly. Below is a table of recommeded key nutrients to consume to maintain a healthy body during weight loss.

Recommended daily water intake

One of the most important secrets to weight loss is to drink plenty of water. You need to drink a minimum of 8 glasses or 2 litres of water every day and more if you are exercising.