can choose whether:
• to follow the suggested meal plans in the book (Chapter 3)
• to use the recipes in Chapter 4 to make up your own daily menus
• to buy ready-made foods that fit your targets with ideas from chapters 6 and 9.
You may of course do a combination of these depending on your circumstances and mood. Whatever you do, write a daily food diary.
The table below is a guide to help you plan your meals. It shows the recommended amount of calories (kcal) and fat for each meal occasion, including one or more snacks.
Your Meal Blueprints
These blueprints provide the basics to help you plan healthy meals.
Breakfast Blueprint
1. A piece of fruit or some vegetables or a glass (250ml maximum) of unsweetened fruit juice or smoothie
2. A starchy food such as bread, rolls or crackers, ideally wholemeal or granary, or a bowl of breakfast cereal, muesli or porridge
3. A low-fat, preferably unsaturated spread to accompany the starchy foods, and/or a teaspoon of jam or marmalade
4. A measured amount of skimmed or semi-skimmed milk to have with your cereal and morning drink
5. A glass of water
6. You may also be able to include some other foods depending on which programme you are following
Have a look at Chapter 9 for fat and calorie guidance.
• A boiled or poached egg or grilled fat-trimmed back bacon with grilled tomato
• A slice or two of lean ham
• A small portion of cheese
• A few almonds or walnuts to add to your cereal
• A low-fat yogurt or probiotic drink
Midday Meal Blueprint
If you have your main meal in the evening then your lunch meal still needs to include a wide range of different foods to maximize the nutrients you get.
1. Include at least one, preferably two or more fruit or vegetables. For example, a mixed salad, a bowl of vegetable soup, an apple/pear/orange or a bowl of carrot and pepper sticks
2. A measured or weighed source of starchy carbohydrate such as bread, potato, pasta, rice etc. If you are buying a sandwich lunch, then have a look at the guide in Chapter 5
3. A source of protein – e.g. lean meat, fish, beans or lentils, an egg, or perhaps a small amount of cheese. Weigh these out so you recognize what a suitable portion looks like
4. A glass of water
5. Are you having any high-fat foods such as spreads or dressings? If you haven’t reached your fat target, and can include them, make sure to measure them out
6. Can you add a low-fat yogurt or fromage frais to provide calcium if you have fat and calories to spare?
Evening Meal Blueprint
You may like to make this a two- or even three-course meal if your fat and calorie targets permit. Whatever the combination of foods you choose, make sure you follow the same guidelines as for lunch.
1. A minimum of one, preferably two portions of vegetables, plain, cooked or as salad
2. A piece of fruit, possibly as a starter or dessert
3. A measured portion of protein-rich food with associated low- or reduced-fat sauces or accompaniments
4. Measured starchy foods such as potatoes, sweet potatoes, brown rice, pasta, polenta, couscous or other grains cooked with minimal fat
5. A glass of water
Also consider
If you have calories and fat left over from your meal target, you may choose a glass of wine, a small dessert or a piece of chocolate. See Chapter 9 for some ideas.
Snacks Blueprint
Often the best snack is a piece of fruit along with a glass of water, but you can have a range of different types of snacks – provided they contain less than 3g of fat and are ideally 150kcal.
Remember that by choosing something that is low in GI then you are going to stay feeling fuller for longer.
Food and Your Mind
Anyone who has ever tried to lose weight knows how powerful your mind can be in constantly reminding you about how hungry you are, and making foods that are off-limits seem even more attractive than usual.
While is it not possible here to provide a comprehensive guide to the psychology of dieting, there are many tips that will help you on your way.
1. Set yourself a realistic goal, and write it down. Goals can be very personal – perhaps to wear a particular favourite outfit again, to return to your pre-pregnancy body weight, or to be ready for that holiday you are planning. Keep your goal with you so you can refer to it in moments of self-doubt.
2. Try to work out what role foods plays in your life – is it a comfort when you are unhappy or stressed? Do you eat when you are bored? By thinking this through you may be able to avoid falling into the trap of eating when you are not really hungry.
3. Plan your meals in advance, and make a note every day of what you ate and drank, your activity level and how you felt that day. Look back at it often to see if there are any links between your mood and what you did or ate. When you are feeling tempted to give up, focus on the good days and take strength from your previous successes.
4. Think about how you eat, and modify those things that are not helpful. For example if you tend to snack when you are preparing dinner, chop up carrot sticks in advance to munch on. If you are a habitual car-snacker, train yourself not to eat while in the car, perhaps drinking water instead. Have a proper meal time at the dining table rather than grazing while at the computer or watching TV. Developing these sorts of habits takes time but is worth the effort.
5. Be positive about yourself and what you are doing. Having a positive mental attitude can work wonders. Believe in yourself, and surround yourself with others who will support you.
6. When you are tempted, remind yourself how well you are doing, not listening to the negative voice within, and focus on the goal you have set yourself. If you do succumb to temptation, don’t give up. Just keep going, focusing again on your goal.
7. Don’t forget the psychological benefit of being active. Go for a 10-minute brisk walk rather than 10 minutes of munchies. Enlist family and friends to exercise with you, and make this a regular event.
8. Talk positively to people – including yourself – about what you are doing. This will help strengthen your willpower and remind you of the benefits of your diet rather than feeling it is all about giving up things.
In this chapter you will find a range of different