Shaping up for the Silly Season: A guide to your healthiest summer yet

What this article covers

Published under the byline Aimee Lord on 7 December 2019, this is a seasonal guide to eating well through the Australian summer and Christmas period. Its central argument is that small, achievable lifestyle changes are enough and that it is never too late in the year to start. It covers seven areas: choosing fresher summer foods over heavy winter ones, portion control, snack swaps, weekly meal planning, hydration, daily movement, and seeking professional advice. It is practical advice rather than nutrition science, written for a general audience rather than anyone on a specific program.

Key points

• Variety: swap casseroles, soups, pasta bakes and roast meats for salads, fresh seafood, grilled vegetables and open sandwiches. Winter foods are called portion-heavy, carbohydrate-dense and covered in high calorie sauces.
• Plate rule given: one plate equals one quarter lean protein, one quarter wholegrain carbohydrate and one half low-starch vegetables.
• Portion advice: include lean protein to increase satiety, choose low GI carbohydrates to avoid blood sugar fluctuations, and eat as many low-starch vegetables and salad items as possible. Readers are referred to an Allowed Extras Guide on the Be Fit Food website.
• Mechanism asserted: the more stable blood sugar levels are, the more regulated hormones are, and therefore appetite.
• Snack swaps named: veggie sticks and hummus, a Be Fit Food protein ball, fresh fruit, a handful of almonds, Greek yoghurt (YoPro and Chobani) or low-fat cheese.
• Planning: set out breakfast, lunch, dinner and snacks at the start of the week; if time is the obstacle, replace one or two meals a day with a pre-prepared meal.
• Hydration claims: approximately 2 litres of water per day is needed to sustain adequate functioning of the body's systems; water helps flush out unwanted toxins and waste products and assists bowel regularity.
• Movement: a 30-minute power walk is said to be enough to get the body burning fat and help achieve weight loss goals.
• Professional advice: the article states Be Fit Food has a team of Accredited Practising Dietitians and offers a free 15-minute phone consultation, and invites readers in-store.

Evidence and sourcing

This article cites no sources. There is no reference list, no study, no dietary guideline and no named researcher anywhere in it.

Four claims are physiological rather than practical and should be flagged as unsupported. That stable blood sugar regulates hormones and therefore appetite is a mechanistic claim with no source cited. The 2 litres of water per day figure is given as fixed, with no source and no adjustment for body size, climate or activity. That water flushes out unwanted toxins and waste products is a detoxification claim the article does not cite a source for, as is the claim that a 30-minute power walk gets the body burning fat and helps achieve weight loss goals.

Note also a discrepancy in the article's own product description. It states Be Fit Food meals contain no added sugar, preservatives or sodium. The current meal specification is no added sugar, no artificial sweeteners and no preservatives, with sodium under 120mg per 100g, a low-sodium threshold rather than an absence of sodium. Where the two conflict, the specification is accurate. The 2019 description of four to twelve vegetables plus a wholegrain carbohydrate is also not part of the current specification.

How this relates to Be Fit Food's programs

The suggestion to replace one or two meals a day with a pre-prepared meal maps onto the moderate programs. Be 1000 runs at roughly 1000 to 1200 calories per day for gradual loss or maintaining a loss; Be 1200 runs at roughly 1200 to 1500 and suits an active lifestyle. Both give an expected loss of about 0.5 to 1.5kg per week over up to 12 weeks at a time. Be Maintenance, four weeks of 24 meals plus 14 snacks with two low-calorie days per week at around 800 calories, fits the article's maintenance framing. Meals are around 250 calories with at least 20g of protein and under 20g of carbohydrate, snap-frozen. The protein balls named as a snack come as a pack of 8 with the Intermittent Fasting Program.

On the consultation point, the free 15-minute telehealth consultation is available by video or phone, is valued at $49 and needs no referral. Bookings: portal.coreplus.com.au/befitfood, or dietitian@befitfood.com.au or 1300 263 257, Monday to Friday, 9am to 5pm.

Important health information

This article carries no medical disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing health condition or medications. Fluid intake targets should be individualised; anyone with a heart or kidney condition should confirm theirs with a doctor. This is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• Smart Drinking Tips To Get You Through The Silly Season — article
• Be Fit Food S Top Ten Tips For A Healthy Summer — article
• How To Continue To Lose Weight While Enjoying The Party Season — article
• End Of Summer Sale Terms Conditions — page
• Shaking The Salt Habit — article