Beverley Callard's Diet Club.

Survive the winter waistland

WARM TO THESE LOW-FAT TREATS

ARE you ready for the big chill? Nothing challenges our health and waistlines quite like the winter.

We suffer at least two colds, are more likely to feel lethargic and tend to give up exercise routines.

After Christmas over-indulgence we stagger around an average 5lb heavier.

It's also easy in the cold months to let our quota of fruit and vegetables slide - those fresh salads and fruits that seemed so appetising in the summer suddenly no longer appeal,

Instead, we crave that wicked high-fat and carbohydrate combo - stodge.

Most of us turn to stodge when the temperature drops. Scientists believe it may be due to the lack of sunlight which causes a rise in melatonin, the hormone which regulates our sleep cycle.

Melatonin is also thought to suppress the release of the feel-good hormone serotonin.

Carbohydrates are known to be serotonin boosters, so it may be that we turn to them to lift our mood. But with a plentiful supply of food and the benefits of central heating, we really no longer need to over-indulge on suet puddings and other fat-filled foods.

There are lots of other ways to enjoy a healthy winter warmer. Why not try these tasty suggestions:

SOUP: Make them chunky and full of vegetables and serve with hunks of bread for a very satisfying, low-fat meal.

PORRIDGE: A great way to start the day. Make it with skimmed milk and try sweetening it with fruit rather than sugar.

MASH: Mashed potato is a real comfort food and low in fat if you make it with skimmed milk and low-fat spread rather than butter.

PIES: Top a savoury pie with mashed potato (made as before) instead of fat-rich pastry. Alternatively, use a scone mixture for the crust. For a low-fat pastry, use equal quantities of skimmed milk powder and flour and add water to make your crust.

STEWS AND CASSEROLES: Cut down on meat and use pulses and plenty of vegetables to bulk up. Always serve with a starchy carbohydrate such as potato or rice.

CURRIES: For a spicy winter warm-up, why not treat yourself to a curry.

As long as you avoid kormas, which have a creamy base, you can enjoy the flavour of Indian cuisine without ruining your waistline.

Choose tomato-based dishes. Tandooris, for example, can be as low as 200 calories as the meat is cooked in a clay oven.

Tikkas, which are dry-roasted, are also a healthy option. Always stick to plain rice and watch the extras - naan breads can be as high as 550 calories. If there is oil floating on top, spoon it off.

Poppadums are a good lower-calorie nibble at 65 cals each.

PASTA: Opt for tomato-based sauces rather than creamy ones made with lots of cheese. Have a side serving of vegetables.

CRUMBLES: Make them with lots of fruit and only a little of the crumble topping.

For a healthier crumble, try melting a knob of butter in a pan, stirring in golden syrup and brown sugar and then add porridge oats, sunflower and pumpkin seeds.

CUSTARD AND MILK PUDDINGS: Go for the low-fat versions or, if making them yourself, use skimmed milk. Always serve with some stewed or fresh fruit.

SUET: If you can't resist a suet pudding or dumplings, use a low-fat vegetable suet which gives you a 25 per cent fat saving.

Try our hot favourites

Dhaniawala Gosht

IT'S National Curry Day tomorrow so why not ward off the winter chills with this tasty, low-fat curry.

2 tbsp coriander seeds; 1 tbsp cumin seeds; 4-5 dried red chillies, snipped into pieces; 2 x 2cm pieces of cinnamon; 4-5 tbsp oil; 500g boned leg of lamb cut into cubes; 3 onions, chopped; 1 heaped tbsp finely chopped ginger; 2 tbsp chopped garlic; 4 chopped tomatoes; 3-4 tbsp fresh coriander.

1. Roast seeds in a dry frying pan, remove from heat and crush. In same pan, roast chillies and cinnamon until lightly coloured. Grind to consistency of peppercorns.

2. Heat oil until almost smoking. Add lamb and brown over a high heat.

3. Add chillies and cinnamon. Saute for a minute or two.

4. Reduce heat, add onions, stirring until base of pan is scraped clean. Add a little water if necessary. When onions are translucent, add ginger, garlic, crushed cumin and coriander. Saute for 2 minutes.

5. Add water or stock to cover lamb. Salt, cover and simmer for 15-20 minutes.

6. Remove lid, add tomatoes, cook until lamb is tender and gravy is thick. Add coriander. Serve with steamed rice.

From chef Cyrus Todiwala's Cafe Spice Namaste (Ebury Press, pounds 17.99).

Sausage & lentil casserole

SAUSAGES and mash is a traditional winter warmer, but served this way you also get some veggies too.

You could go for low-fat pork sausages if you want the meal extra lean, and the dry frying keeps fat to a minimum.

Lentils are a healthy way to make a meal go further.

Serve with mash made as suggested and have a big side-serving of steamed, green vegetables.

This recipe serves 4.

INGREDIENTS: 450g (1lb) pork and leek sausages; 100g (4oz) back bacon, chopped; 1 onion, chopped; 2 cloves of garlic, crushed; 75g (3oz) baby carrots or 1 carrot, sliced; 100g (4oz) swede, cut into half-inch cubes; 25g (1oz) red lentils; 1 pint of pork stock; 2 tablespoons tomato puree; 2 tablespoons Worcestershire sauce.

1. In a large, non-stick saucepan, dry-fry the sausages and bacon for 4 or 5 minutes. Cut sausages in half.

2. Add the chopped onion and garlic and cook for a further 1 or 2 minutes.

3. Add all the remaining ingredients, bring to the boil.

4. Cover and simmer for approximately 30 minutes.

Recipe by British Meat.

FIGHT THE COLD WAR

THE peak season for colds and flu is between October and February - yet, with a bit of care with your diet, you can stifle those sniffles.

Research has shown that a good supply of vitamin C reduces the frequency, symptoms and duration of colds.

On average, 34 per cent fewer days of illness are experienced by those who use vitamin C supplements compared with those who don't.

And it's vital to eat plenty of fruit and veg as a good supply of vitamin A is needed to keep viruses out.

When the temperature drops the body is less able to use its supplies of this vitamin. This is where zinc can be useful as it allows the vitamin A stored in the liver to be used.

Here are six ways to stop a cold, suggested by Jennifer Meek and Patrick Holford, authors of Boost Your Immune System (Piatkus pounds 5.95).

1. Take 2 grams of vitamin C every four hours until symptoms subside.

2. Take supplements of other immune-boosting nutrients such as vitamins A, E, selenium and zinc.

3. Eat lightly, relying mainly on fruits and vegetables, including those rich in vitamins A and C such as carrots, beetroot, green peppers and citrus fruit.

4. Avoid alcohol, cigarettes, tea and coffee. Drink plenty of water.

5. Boost your immunity with herbs. Drink two cups of cat's claw tea a day, have 15 drops of Echinacea tincture twice a day, and if you have flu or a severe cold take a dessert spoon of Sambucol (elderberry extract) four times a day.

6. Get plenty of sleep.

FIVE OF THE BEST

EATING the right food can help boost your immune system so aim to have five servings of fruit and vegetables a day. Raw foods are not very appealing at this time of year, so cook your veg by steaming or microwaving.

Vitamin C deteriorates with age, so buy the freshest fruit and veg. Frozen or canned fruit and veg aren't so nutritious as fresh, but are better than eating none at all.

Here are five of the best foods for winter: spinach, carrots (go for organic if possible), sweet potatoes, broccoli and garlic.

Don't fancy cold fruit? Then try these hot ways to fight the freeze.

1 Baked apple stuffed with raisins.

2 Dried fruit salad soaked and simmered.

3 Pears poached in apple juice, cloves, cinnamon and a little wine.

Dear BEV

HELP ME CUT OUT CHOCS 

Q I AM a chocoholic. I love the stuff, and despite my best attempts have never been able to give it up.

Is it possible to get rid of a food craving? I want to lose some weight, and know that my chocolate bar-a-day habit is not helping.

Meredith

Salcombe, Devon

Q DON'T try to kill your chocolate craving, as you are likely to make yourself want your favourite treat even more.

Instead, find ways to satisfy your habit without piling on the pounds. Have just small amounts of chocolate.

You might find that one really top quality truffle is all you need. Or try having a low fat chocolate treat, like a chocolate-flavoured low fat ice cream, mousse or yogurt.

Q I ENJOYED reading your recent article about fish. You pointed out that fish is very healthy as long as it's not dripping in batter but how about fish in breadcrumbs? I eat quite a lot of food in breadcrumbs. Is this OK, or is it better to take the breadcrumb coating off?

Joyce Bennett

Huyton-with-Roby

Merseyside

A WHEN buying ready-prepared fish, there is surprisingly little difference in calories between battered and breaded portions, although batter is generally a little higher. For example a Bird's Eye cod steak in crisp crunch crumb is 240 calories, while a cod steak in batter is 245 calories.

If you want to have breadcrumbs then grill or bake your fish, as bread can absorb a lot of fat when frying.

Q WE ARE a community of pensioners living in our own bungalows. We have a communal room and are trying to get some armchair exercises going. Where can we buy cassettes for these exercises? Our ages range from 63 to 90.

Mrs McKean

Swanley, Kent

A WHY NOT club together and book your own fitness instructor? It will be much more fun if you can afford it.

There's an organisation called Extend which specialises in movement to music for the over 60s, and you can book a qualified teacher through them for around pounds 17.50 per one hour session.

They will teach a maximum of 20 people, which, if you can get that number, will work out at less than pounds 1 each.

As an alternative Extend produces a double video of seated exercises called Gently Does It (pounds 13 including p & p). Extend are at 22 Maltings Drive, Wheathampstead, Herts, AL4 8QJ (include an S.A.E.). Tel: [phone].

WRITE to Bev at The Mirror, One Canada Square, Canary Wharf, London E14 5AP. Sorry, but she can't answer letters personally.