Diet – what to eat

Eat Well Plate

michael pollan food rules lifehacker

what to eat Joanna Blythman

The Eatwell Plate

Booklet

Postcard

Action Plan
* Decide on 1-2 changes that you can make.
* Eating regular meals will stop you getting too hungry and being tempted by foods high in fat and/or sugar.
* Ensure you have a good fluid intake at least 6-8 cups/day.
* If you drink alcohol keep within safe limits.
* If you need to lose weight set a realistic target and aim to lose weight slowly.
* Increasing exercise will help you to lose weight as well as being good for your general well-being.
There are no good or bad foods just good or bad diets.

What to Eat
Meat small portions only. The size of your palm .Remove all visible fat.
Aim to eat 5 portions of fruit and vegetables each day remember to choose a wide variety.
Fish all kinds, but grill or steam, don’t fry. Shellfish may be eaten occasionally if liked.
Eggs not more than about 5 eggs in one week.
Cheese not more than about 50g (2oz) cheddar type cheese in one week. Cottage cheese may be eaten as desired.
Milk use skimmed milk, fresh or dried, if possible. Low fat yoghurt is suitable, but remember fruit varieties contain sugar, so are fattening.
* Margarine use polyunsaturated margarine instead of butter, but try not to use more than 150g (6oz) weekly.
* Oil use vegetable oil instead of solid fat for cooking, but try not to have fried foods very often.
* Vegetables, fruit eat plenty of these, but do not add any fat. If you want to eat chips of fried potatoes occasionally, cook them in vegetable oil.
* Bread and cereals wholemeal bread may be better than white. Eat it with a scrape of polyunsaturated margarine. Have skimmed milk on breakfast cereal, and use skimmed milk for custard or milk
* puddings.
Cut down fat in your diet, particularly saturated fat.
Eat less saturated fat (visible fat on meat, hard fats eg lard, butter) and use unsaturated fats (corn, olive, sunflower, rapeseed oils, oily fish) instead
Use lower fat alternatives like semi skimmed milk, low fat yoghurt.

WHAT TO AVOID
Butter, lard, ordinary margarine, cream, ice-cream, pastry, cakes or biscuits made with saturated fat. Fat on meat, cream cheese, salad cream, mayonnaise, chocolate, toffees, fudge, butterscotch.
Food groups and what’s in a portion? How many portions should you eat in a day?
Bread, cereals, rice, pasta and potatoes
• 2 – 4 tbsp cereal
• 1 slice of bread
• Half small chapatti
• 2 – 3 crispbreads or crackers
• 2 – 3 tbsp rice, pasta, cous-cous, noodles, mash potato
• 2 new potatoes or half a jacket potato 2-3 at each meal

More than this will cause your blood glucose levels to rise above normal levels
Fruit and Vegetables
• a whole banana or apple
• a slice of melon
• 2 plums
• A handful of grapes
• A cereal bowl of salad
• 3 heaped tbsp of vegetables 1 fruit per meal maximum

As much vegetables and salad as you like

Meat, Fish and alternatives
• 2 – 3oz (60 – 85g) meat, poultry or vegetarian alternative
• 4 – 5oz (120 – 140g) fish or oily fish
• 2 eggs
• 1 sausage
• 1 rasher of bacon
• 2 tbsp nuts
• 3 tbsp beans, lentils or dahl 1 with light meal

1 with main meal
Milk and dairy foods
• 1/3 pint of milk
• Small pot of yoghurt
• 2 tbsp cottage cheese
• 1 ½ oz cheese (40- 45g, matchbox size) 1 per meal maximum
Fat
• 2 tsp spread or butter (1tsp per slice of bread)
• 2tsp oil (olive, sunflower, vegetable)
• 1 tblspn of coleslaw or salad cream or cream

High fat and sugary foods
• 1 mini chocolate bar or biscuit
• 2 tsp sugar, jam or honey
• 1 scoop ice cream
• 1 packet of crisps 1 per meal maximum

Maximum of 4 per week

source GP Update?

Daily nutritional requirements