Skinless Chicken - baked, casseroled, in soups
Lean Beef/Lamb/Pork - casseroled, in meat loaves, made into meat balls, pan-fried in non-stick pan or with a spray of oil
Fish - poached, coated in wholegrain breadcrumbs and pan-fried, in soups, raw/marinated
Pulses - very good protein (good replacer/extender for meat) and fibre + other nutrients
Hummus (also provides protein and fibre)
Nuts (also provides protein and fibre)
Olive Oil (low smoking point so not so good with high temps e.g. frying
Rice Bran Oil (high smoking point and an excellent all-rounder oil)
Good Protein Sources - and calcium
Low Fat Yoghurt (also provides 'smart carbs')
Low Fat Milk (also provides 'smart carbs')
Cheese (but also high in saturated fat so go easy on it)
Milk Alternatives such as Soy, BUT check the nutrition label - some have very little protein and/or calcium
Fruit and Veges
Think of a rainbow with the colours and try to get your vege choices looking like that. The different colours provide different health benefits.
Try to aim for AT LEAST 5-7 full serves per day
Some also provide a little protein but they help also with the fibre
Try to avoid processed foods as much as possible. They are generally very high in carbs - often because of added sugar, and are also often high in fat, including saturated fats, which is something to try to avoid.
A gram of fat contains more calories than a gram of protein or carbs. The protein will keep you full much longer than processed carbs.
Try to get some whole-grains into your diet. They also help to keep you fuller for longer and as well as providing some excellent health benefits.
Try to start your day with a really healthy, filling breakfast. Things like
Toast and Peanut Butter and a piece of fruit
Rolled Oats with milk added, and some fruit
Baked Beans on Toast and a piece of fruit
A fruit smoothie with some wheatgerm or oat bran in it
Don't skip any meals - it is really important to have them, and if you need snacks, factor them into your nutritional allowance and if possible choose things like fruit, vege sticks with hummus, hard boiled egg, a few nuts and/or dried fruit such as figs or dates.
I hope that is food for thought. In no time Ii am sure that it will be second-nature for you to be cooking up a storm with all the healthier choices :-)
| current weight: 151.0