|
HOME
Healthy Eating:
Recipes
Glycaemic Index
7 Day Plan
6 Week Plan
Four Food Groups
Spice It Up
|
BASIC EATING PLAN
1. Eat up to 5 meals per day, with slightly smaller portions
2. Eat until you feel satisfied
3. Vary your food as this helps to keep you interested
4. Avoid sugary drinks
5. Relax at meal times, try and enjoy your food
6. Drink above 2 litres of water per day
7. Chew your food
8. Use the stairs as opposed to taking the escalators etc
9. Don't tell people that your are on a diet, or training, let them say it to you!!
10. Pick an item of clothing that you really want to get into, use that as your goal
11. The idea of this programme is not to starve yourself, the idea is to be able to eat food, and enjoy your food.
12. By eating regular meals, you won't feel the need to snack during the day
13. You will have increased energy levels, as these foods won't give you a huge increase followed by a decrease in your blood sugar.
Remember, Rome wasn't built in a day, we are aiming to change your lifestyle habits to include exercise, consistency is the key, hence the reason why I value planning as being so important. Plan out your walks and meals and you will find everything so much easier.
Breakfast Foods
| |
Recommended |
OK |
Not Allowed |
| Fruit |
Apple, Pears, Oranges,
Lemon, Grapefruit, Kiwi,
Peach, Grapes, Nectarine, Cherries,
Prunes, Strawberries, Raspberries |
Pineapple, Papaya, Mango
|
Banana, Chestnut
|
| Bread
Buns
Cereals
Sweet foods |
Whole meal bread
Granary bread
|
Bagel with organic flour
|
Other bread or buns,
Other sweet sugar foods
|
| Cereals
Yeasts |
Unrefined cereals without sugar,
Oat bran,
Wheat germ
|
Muesli without sugar,
Oat flakes,
Wheat bran |
Sugary cereals,Corn flakes,
Puffed rice |
| Jams |
Jams and marmalade without sugar or grape juice |
Jam made with fructose,
Hazelnut spread without sugar |
Other jams,
Sweet spreads |
| Milk products |
0% fat yoghurt,
Natural yoghurt,
Cottage cheese,
Soft white cheese |
|
|
| Drinks
|
Decaf coffee,
Weak tea |
Fresh fruit juice,
Vegetable juice,
Semi skimmed milk |
Sweetened fruit juice,
Fizzy drinks etc,
Full milk
|
Lunches and Dinners
| Vegetables |
Fish |
Red meats |
Fowl |
Other |
| Asparagus,
Tomatoes,
Cucumber,
Artichokes,
Peppers,
Celery
Mushrooms,
French, beans
Leeks,
Cabbage
Cauliflower,
Gherkins,
Avocado,
Bean sprouts,
Lettuce,
Watercress
Broccoli,
Lentils,
Chick peas |
Smoked salmon,
Sole
Sardines,
Mackerel,
Herring,
Anchovy
Tuna,
Prawns,
Scallops,
Lobster,
Caviar,
Crab,
Squid,
Oysters,
Avoid breaded or battered fish |
Beef,
Veal,
Pork,
Mutton,,
Lamb,
Ham,
Avoid Fatty cuts of meat |
Chicken,
Turkey,
Goose,
Duck
Pheasant, Avoid skin |
Goats cheese
|
|
