EAT
- Wide selection of vegetables
- Healthy oils (limit 40ml/day)
- Lean cuts of meat
- Eggs
- Low fat dairy - yoghurt & cheese
- Tofu
AVOID
- Sugary foods & drinks
- Cakes, biscuits, pies & pastries
- Chocolate & lollies
- Crackers
- Rice & noodles
- Bread, cereal, pasta
- Starchy vegetables
- Most fresh fruit & all dried fruit
By choosing the right foods with a lot of variety you will find that you will never be bored or hungry!
Avoid high sugar carbohydrates and choose complex carbohydrates to fill up on instead.
A total limit of 35g carbohydrate daily applies to support the body's natural ability to burn fat instead of glucose.
Adequate protein is essential as it assists with maintaining muscle mass which will support a healthy metabolism.
Foods that contain "good" fats have a very satisfying effect on hunger so a little bit goes a long way - eat only in moderation.
DRINK
- Water
- Unsweetened tea
- Herbal tea
- Green tea
- Mineral water
- Soda water - occasionally
AVOID
- Alcohol - beer, wine, spirits
- Sodas - both regular and diet
- Fruit juice
- Milk
- Hypotonic or sports drinks
- Coffee
Drink at least 2.0 litres every day, more if you are exercising or if it is particularly hot. Green tea and unsweetened herbal teas contribute to your total intake. Sweetened beverages should be avoided; they contain excessive carbohydrates, usually with little nutritional merit.
MOVE
- Walk, jog or run
- Swim, aqua walk or aqua aerobics
- Cycle
- Dance
- Group fitness classes or Yoga
- Weight & resistance training
AVOID
- Driving everywhere
- Watching too much TV
- Sitting all day
- Using the escalator
Regular exercise - just 30 minutes 5 or more days each week will help with your weight management, overall health and energy levels - it simply makes you feel better.
If you cannot exercise for a continuous 30 minutes that's alright - start with moving for as long as you can.
As your fitness improves, be sure to continue challenging yourself by changing your activity e.g. increase the pace, add in some hills and increase the duration
