Diet Part Two is a "quick info section" that helps identify a healthy eating diet

at a glance. It is recommended that you have 5 servings of fruit & veg ever

day. Here are some ideas - the latest craze is blitzing fruits to drink -

whatever you prefer

Fruit & Veg

Whole fruits

Berries

Grapes and slices of tropical fruits

Canned fruits in natural juice

Fruit juice or dried fruits

Fresh, frozen and canned vegetables

Salad vegetables

Base meals on starchy carbohydrate foods with low glycaemic index

Oats

Whole grain cereals and breads (my personal favourite is bite-sized shredded wheat)

Rye bread

High fibre white bread

French stick

Pitta bread

Wholemeal crackers

Pasta

Basmati rice

Noodles

Potatoes

Opt for lower fat dairy foods

Semi or skimmed milk

Low fat, diet or shape yoghurt

Reduced fat or cottage cheese

Low fat or diet fromage frais

Dutch Edam

Almost fat free milk puddings

Choose foods rich in mono unsaturates

Rapeseed, olive oil, groundnut oil (peanut)

Spreads based on mono unsaturated fatty acids (Bertolli is great!)

Peanuts

Hazelnuts

Almonds (it is reported that a small handful daily can assist in reducing cholesterol)

Oil rich fish, such as mackerel, salmon or sardines (unless you suffer from Gout!)

Choose lean meat, poultry, fish

Breakfast options

Base your breakfast on starchy carbohydrates such as porridge and cereals that contain oats such as muesli, or add a handful of crunchy oat cereal to your favourite corn or bran cereal

Use semi-skimmed milk or fat free yogurt with cereals

Add fruit for fibre & vitamins

Bread is a great option (2 slices of toast or a bowl of bite-sized shredded wheat should both give a good stable blood sugar until first mid-morning snack)

Granary or seed breads, such as oat or rye bread, high fibre white bread, pitta or bap

Occasional treats of a cooked breakfast are ok - you have to have a life as well! Choose low fat options and trim excess fat from bacon - & be sensible about portions!

Try weetabix, shredded wheat, rice krispies, shreddies, puffed wheat, porridge, unsweetened muesli (not sugar coated) cornflakes

Lunch options

Again base them on carbohydrate foods

Sandwiches or toast (bread as suggested above)

Lentils, beans, pasta, spaghetti, macaroni, pasta shapes, try wholemeal varieties, noodles, soups, slices of lean meats

Grated low fat cheese, carrots, cottage cheese, baked potatoes, oil rich fish, rice salads, peppers

Sandwich fillers are pretty good options these days - check contents

White or brown rice is suitable

Dinner options

Again base dinners on carbohydrates

Boiled new potatoes, roast potatoes, pasta, rice, beans, basmati rice, noodles, baked beans, butter beans or kidney beans, stews, hot pots, fish, poultry, add some protein for minerals

Grill, or bake, make casseroles with lean meats and poultry such as beef, lamb steaks, pork, chicken or turkey

Steam vegetables, salad vegetables

Stir frys are excellent, rice dishes are fabulous

Try tuna, pasta, spaghetti even occasional pizza is ok

Fruit based deserts are great - if you have deserts

Supper options

Once again carbohydrate based - something reasonably light

Small cereal portion

Toast or bread

Quick table & more detailed table of

Guideline daily amounts (Click to download):

 

Click here for snack ideas