What To Eat

 

 

PS  Minimal alcohol until you reach goal weight.

PS  Get well below the AHA maximum recommendations of 6 teaspoons added sugar for women and 9 teaspoons for men.

  

 

Breakfast

Some dietary authorities say start with a good breakfast. If you are not hungry when you wake up you may be having too much the night before.

Eggs, bacon, tomatoes, mushrooms, avocado

Yoghurt, full fat variety and not sweetened!!, add crushed nuts, blueberries, shredded coconut

Avoid breakfast cereals - carb content too high.

Yogurt warning - unsweetened only. Any "low fat" label is likely to be high sugar.

Tea / coffee (milk and sweetener as desired)

 

Morning and Afternoon Tea

Tea / coffee (milk as desired)

Cheese/ cottage cheese, Vegetable sticks

Nuts

 

Lunch

Last night's left over meat. tinned tuna, cheese, cottage cheese, vegetable sticks (lots), salad vegetables. 

Drink

Tea, coffee, water, milk, mineral/soda water with ice blocks and a squeeze of lemon, diet soft drink (Diet Coke, PepsiMax, diet ginger beer etc lots to choose from at the supermarket). Minimal alcohol till you are approaching your goal weight.

 

Dinner

Entree and main generally not a problem from the sugar point of view as long as you avoid excessive sweet sauces like tomato sauce, BBQ sauce, processed foods, mayonnaise, some asian sauces etc. Plenty of meat, veggies and salad. Avoid pasta, rice and potatoes to minimise the carb load.

Skip dessert (or have a taste only). Once you have got your numbers inside the healthy range you could relax a little on this. On the other hand if you were feeling good with your new healthy body would you risk it? After dinner snack could include cheese or piece of 85% dark chocolate (1/4 as much sugar as normal chocolate).

Hope that's pounds not kilos!



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