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Simple Healthy Eating

10 Dec 2013 1:22 PM-

Principles for Healthy Weight and Energy Management

  • Eat every 2 hours
  • Drink plenty of water – at least 2 litres per day
  • Limit tea/coffee to one per day
  • Avoid drinking alcohol – more days off than on
  • Exercise – frequent is more important than intensity. ½ hour daily will be more useful than 1 hour 3 times per week.
  • Try to have 3 carbohydrate free days per week.


Fruit & Veg

Eat plenty regularly

Limit: Bananas to one per day, potato to two per week


Protein – animal products, try to eat 3 serves per day

Eat plenty: fish, lean beef & lamb, pork, tinned tuna, cottage cheese, tasty cheese (low fat), egg, low fat milk, sugar free yoghurt, tofu

Limit: salami, ham, bacon, camembert


Carbohydrates – strictly limit these to one serve per day or less

These include: bread, pasta, rice, potato, anything with sugar in it, lollies, cakes, biscuits, rice crackers, cereals

If you are going to eat carbohydrates try to choose: very grainy bread, whole grain cereal, brown rice, ryvita.  Also try to eat some protein with any serve of carbohydrate.


Good snacks:


Nuts – almonds, brazil, pepitas (pumpkin seeds), sunflower seeds, walnuts

Ryvita  with tuna or cottage cheese



Lower Carbohydrate Recipe Ideas: – click on Recipes tab

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