What should I eat?
- Lots of colourful vegetables and some fruits
- Healthy lean proteins
- Healthy fats
- Fibre rich foods
- Protein and fats with each meal and snack
- Organic foods
How much should I eat?
- 3 meals a day with snacks if necessary
- Always breakfast
- At least 1 serving of blue, red, green, yellow and white vegetables and fruit each day
- At least 1 serving of nuts or seeds each day
- At least 2 serving of animal proteins each day
When should I eat?
- Always start the day with breakfast within an hour so of waking
- Eat a meal or snack roughly every 3 hours
- Enjoy your food
- Eat mindfully and in a relaxed environment
- Chew you food
- Share meals with friends and / or family
- Eggs (scrambled, poached, omelette)
- Whole grain toast and butter (not margarine)
- Porridge / muesli with whole milk
- Fresh fruit and nuts selection
- Berries and plain yoghurt
- Cooked breakfast: chicken, salmon, bacon, steak, turkey, tomatoes, mushroom, potatorosti.
- Cereals and skimmed milk (Coco pops, Cornflakes, Frosties)
- White bread toast and jam
Lunch and dinner
- Healthy lean proteins – chicken, steak, salmon etc…
- Healthy fats like avocado, eggs, olive oil, nuts and seeds, cold water fish
- Lots of different coloured vegetables
- Some gluten free grains such as rice or quinoa
- Some starch such as sweet potato, potato, or butternut squash
- Packets of nuts and seeds
- Fresh fruits
- Dried fruits
- Food bars such as bounce balls, Trek bars and Nakd bars
- Rice cakes, vegetable crudités and dips such as nut butter or tahini
- Water and other beverages
The dinner plate
Use the dinner plate concept to plan your meals. Half the plate should be non-starchy vegetables, a quarter of the plate proteins and a quarter could be starchy vegetables (however starchy vegetables are not essential unless you have just finished a hard exercise session).
For more information contact Balham Nutritionist, Steve Hines, who would be happy to advise you.