HEALTHY EATING MEAL PLAN
Throughout the day you are aiming to bias what you eat towards plenty of carbohydrate and less fat Drink plenty of fluid such as water, juice, squash, aiming for 2 litres/4 pints
Your day should start of with a carbohydrate rich breakfast. A breakfast of cereal or bread/toast, fruit or fruit juice is great.
Some simple breakfast choices would be:
Avoid cereals with added sugar or sugar coated varieties.
Have cereal with low fat or skimmed milk - lower in fat than whole milk.
If you have toast or bread make it wholemeal, and spread thinly with low fat spread and your choice of jam or marmalade
Tea or coffee - again with low fat milk and no/little sugar
Go for the freshly squeezed fruit juices rather than those made from concentrate.
If you have your main meal in the middle of the day then lunch choices would apply to your evening meal
Choose wholemeal bread and there is no need for butter as well as a filling - you really won't miss it after a while.
Fill sandwiches with plenty of salad and less of the higher calorie meat or cheese
Experiment with different types of bread/bagels/pittas/crispbreads
Soups are also a useful choice for lunch
If you are cooking rice or pasta in the evening keep some aside as a base for a salad Mix with some pasta/rice with chopped vegetables and a little low fat dressing for a healthy lunch
Jacket potatoes are great but not with cheesy filling s or butter and watch out for coleslaw loaded with mayonnaise
The portion size and choice of your evening meal will vary depending on whether you have your main meal at lunchtime or in the evening
Evening meals can also be similar to lunches in the food choices
Basically you should aim for a large portion coming from carbohydrate, at least 2 vegetables and a moderate portion of protein Carbohydrate choices include pasta, rice, potatoes (not chips), Bulgar wheat, couscous, bread, and root vegetables
Any vegetables are great, include plenty of variety, especially red and green ones
Protein sources include, chicken, turkey, all fish/seafood, lean lamb, beef or pork. Vegetable protein sources are low in fat and easy to digest; these include all bean varieties (kidney/Soya/haricot) and pulses (peas/lentils)
Meat should be grilled, steamed or baked but not fried and fat/skin removed. Try to include red meat no more than 3 times per week
Sauces on meals should be tomato rather than cream based especially with Italian food
Stir-fries are a great way of cooking low-fat vegetable and meat/fish dishes