Don’t leave more than 3 hours between a meal or snack

Look to include a variety of foods from the 5 core food groups each day:

  • Cereals: pasta, rice, noodles, bread, potato, sweet potato, breakfast cereals, oats
  • Protein: lean meats, skinless chicken, fish, eggs, legumes, lentils, tofu, nuts, low fat cheeses
  • Fruit: 2 to 4 pieces spaced over the day
  • Vegetables: 3 to 5 varieties of salads and vegetables daily
  • Dairy: semi/skimmed milk, low fat yoghurts, low fat cheeses

Main meals should be based most often on wholegrain carbohydrates such as:

  • Wholemeal and granary breads, rolls, wraps or Pasta
  • Rice (Basmati has the lowest GI therefore slowest energy release)
  • Potato/sweet potato or Rice/Egg/Wheat Noodles

Snacks to include:

  • Fresh and dried fruits
  • Yogurts or Plain crackers with low fat cheese
  • Muesli/Cereal bars

Make sure you are getting enough fibre in your diet and are going to the toilet regularly. If you are eating a variety of foods already mentioned you will most likely be meeting your requirements

Women: make sure you are getting enough:

  • Calcium requirements = 700mg per day from milk, yogurts, cheeses, almonds, tofu, soya milk fortified with calcium and more.
  • Iron requirements = 14.8mg per day from lean red meats, chickpeas, spinach, green leafy vegetables, nuts and more.


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