Diet Part Two is a "quick info section" that helps identify a healthy eating diet
at a glance. It is recommended that you have 5 servings of fruit & veg ever
day. Here are some ideas - the latest craze is blitzing fruits to drink -
whatever you prefer

Fruit & Veg

Whole fruits
Berries
Grapes and slices of tropical fruits
Canned fruits in natural juice
Fruit juice or dried fruits
Fresh, frozen and canned vegetables
Salad vegetables

Base meals on starchy carbohydrate foods with low glycaemic index

Oats
Whole grain cereals and breads (my personal favourite is bite-sized shredded wheat)
Rye bread
High fibre white bread
French stick
Pitta bread
Wholemeal crackers
Pasta
Basmati rice
Noodles
Potatoes

Opt for lower fat dairy foods

Semi or skimmed milk
Low fat, diet or shape yoghurt
Reduced fat or cottage cheese
Low fat or diet fromage frais
Dutch Edam
Almost fat free milk puddings

Choose foods rich in mono unsaturates

Rapeseed, olive oil, groundnut oil (peanut)
Spreads based on mono unsaturated fatty acids (Bertolli is great!)
Peanuts
Hazelnuts
Almonds (it is reported that a small handful daily can assist in reducing cholesterol)
Oil rich fish, such as mackerel, salmon or sardines (unless you suffer from Gout!)

Choose lean meat, poultry, fish

Breakfast options

Base your breakfast on starchy carbohydrates such as porridge and cereals that contain oats such as muesli, or add a handful of crunchy oat cereal to your favourite corn or bran cereal
Use semi-skimmed milk or fat free yogurt with cereals
Add fruit for fibre & vitamins
Bread is a great option (2 slices of toast or a bowl of bite-sized shredded wheat should both give a good stable blood sugar until first mid-morning snack)
Granary or seed breads, such as oat or rye bread, high fibre white bread, pitta or bap
Occasional treats of a cooked breakfast are ok - you have to have a life as well! Choose low fat options and trim excess fat from bacon - & be sensible about portions!
Try weetabix, shredded wheat, rice krispies, shreddies, puffed wheat, porridge, unsweetened muesli (not sugar coated) cornflakes

Lunch options

Again base them on carbohydrate foods

Sandwiches or toast (bread as suggested above)
Lentils, beans, pasta, spaghetti, macaroni, pasta shapes, try wholemeal varieties, noodles, soups, slices of lean meats
Grated low fat cheese, carrots, cottage cheese, baked potatoes, oil rich fish, rice salads, peppers
Sandwich fillers are pretty good options these days - check contents
White or brown rice is suitable

Dinner options

Again base dinners on carbohydrates

Boiled new potatoes, roast potatoes, pasta, rice, beans, basmati rice, noodles, baked beans, butter beans or kidney beans, stews, hot pots, fish, poultry, add some protein for minerals

Grill, or bake, make casseroles with lean meats and poultry such as beef, lamb steaks, pork, chicken or turkey
Steam vegetables, salad vegetables
Stir frys are excellent, rice dishes are fabulous
Try tuna, pasta, spaghetti even occasional pizza is ok
Fruit based deserts are great - if you have deserts

Supper options

Once again carbohydrate based - something reasonably light
Small cereal portion
Toast or bread

Quick table & more detailed table of
Guideline daily amounts (Click to download):

Click to Download Snack Carb Amounts Mind Map