Anyone want to join me in good old, sensible healthy eating?

(65 Posts)
DrRanj Sat 29-Dec-12 09:43:25

In the new year I plan to eat healthily and lose weight using a very conventional and balanced diet plan based on this advice given by the British dietetic association, and a booklet that can be downloaded here from the British heart foundation.

Basically, you eat a set number of portions of different types of food to ensure you get a balanced diet with a small calorie deficit for slow and steady weight loss.

All fairly no nonsense and fad free!

I don't want this thread to turn into one where people try and sell low carbing or fasting, I have tried all these things and now I want to try it this way, for various reasons. I am a vegetarian for one, and this way of eating tends to suit me better!

I am hoping to increase my exercise too, I tend to go running. smile

I've been doing that since July and lost 3 1/2 stone so far, gone from a size 18 to a size 12, and cut my BMI from 38 to 29 (I'm only 5' tall).
It does work, I am happy to join you and am hoping to get my BMI below 25 (that's another 1 1/2 stone off for me).
It seems incongruous to me that the top of my "healthy" weight range will make me a size 8, and 9st, but we'll see how it goes.

DrRanj Sat 29-Dec-12 09:55:45

Fab! Congrats on your weight loss so far! My BMI is hovering at around the 26 mark after having got up to around 30 after dd. So I am not looking for miracles, just something to push me into the healthy weight range.

I have tried absolutely everything to get to this point, but now keep losing and regaining the same couple of pounds!

In an ideal world I'd love to get down to the bottom of my healthy weight range, but that would involve me losing 3 stone so we'll see how that goes! grin

InNeedOfBrandy Sat 29-Dec-12 10:01:16

Yes once my Christmas food and booze is used up. and cheese

I'm not big to look at me you'd be surprised I'm 12stone ATM but I'd really like to be 10 and a half to 11. I'm sure because I don't eat regular and skip meals and portion size is why I always stay the same, I do cook from scratch most nights or have food that was cooked from scratch to heat up but I've got into having to eat my whole plate up and picking on a night time.

Vicky08 Sat 29-Dec-12 19:39:26

I'm in!! Going to start on 1 Jan. Have about 4 stone to loose shock At the moment I'm a size 18 and I don't carry it well at all, I look far bigger! I want to get down to a 10. No rush but I would like to look good on the beach this summer grin

GettinTrimmer Sat 29-Dec-12 21:27:40

I'm starting on 1st Jan too!

I have lost weight successfully by doing a similar plan with plenty of exercise, about 1.5 stone, then put it back on again. I think I need to lose 2 stone but will weigh in on Tuesday <gulp>

Themilkybarisonme Sun 30-Dec-12 00:07:13

That sounds great to me, count me in. I was lured over here by the low carb thread but when I read the rules it didn't sound right to me, so here I am. Thanks for the links!

Lavenderhoney Mon 31-Dec-12 03:34:37

Yes this sounds like it would suit me. I eat with the dc and not dh as he is at work so eat more as they are so slow and will nibble leftovers..

I weigh just under 11 stone and want to be my pre baby and pre 2nd baby weight of 9 stone or just over.

We eat home cooked foods all the time ( meat and veg) very traditional. I would like more vegetarian options esp as dd doesn't like the taste of meat, so it would be nice to have a change some nights.

One thing that has really helped me but might not work for everyone:
Before preparing food, I think "do I actually want to eat this? Am I actually hungry?"
If I am, I make food.
I eat what (and the amount) I have decided to eat and don't feel guilty about it.
When eating food, I focus on the food, and enjoying the taste of it. It seems odd, but the first mouthful of e.g. Chocolate is so much better than the rest. I often eat just one chocolate now I know this, as I can then get the "first mouthful" hit for weeks (I have a small box of chocolates I've not yet finished from my leaving do in mid-October!).
As I say, it might not work for everyone, but it got me out of habit eating and I really enjoy good food now.

DrRanj Mon 31-Dec-12 10:36:47

Ah good to see you all! I think I am going to start on the 2nd. I am struggling to get out of Xmas mode, so I think I am going to get tonight and tomorrow's hangover out the way and then go for it! grin

HeffalumpsAndWoozles Mon 31-Dec-12 10:44:11

I'm in, DD2 was born end of Sept this year, followed shortly by Christmas excess and combined with the ravenous hunger from ebf I have a good 2 stone to lose I reckon. Haven't actually weighed myself for fear of it being more but pre DCs I was 8-10, now 14 but still can't get jeans to fit me. Would love to get back into some size 10s. Today I'm starting C25K and sensible eating sounds best for me, I'm no good at fads.

Well done on all your weight loss so far!

Vicky08 Tue 01-Jan-13 11:45:35

Well it's Jan 1st and here I am. Weighed myself this morning and it wasn't good I weigh <<deep breath>> 82.9 kilos which is 13 stone. I want to get down to 9 stone, my pre pregnancy weight. That means I have to loose 4 stone. I plan to do it slowly and steadily. It will take longer but will hopefully stay off. Last year I lost two stone but then the summer came and I put it all back on again.

Apart from healthy eating I'm going to exercise when I can. I'm also going to start the C25K Heffalumps and I have an exercise bike that I'm going to go on as often as I can.

higgle Tue 01-Jan-13 12:00:26

Vicky08 - in exactly the same position as you ( well worse if you are more thatn 5'3") I'm starting today too. As I'm veggie it is easier as just keeping off crisps/chocolate/cheese brings automatic results. I could be 8 st 12 ( my target) in September.... if I stick to it.

DrRanj Tue 01-Jan-13 12:04:38

Too hungover to diet today! blush

But I will join you all tomorrow with bells on!

I am giving up alcohol for January, so hopefully that should help matters!

Vicky08 Tue 01-Jan-13 12:12:05

higgle I'm 5'6''. I'm also going to stay off chocolate, crisps, cakes etc and I'm going to cut down on white bread, rice and pasta. I'll swap them for the whole grain versions. I'm going to set myself lots of short term goals; try to loose x amount by my birthday, x amount by a mini break that we have planned, x amount by Easter etc. Hopefully that will make it easier.

Good luck everyone.

DrRanj Tue 01-Jan-13 12:16:56

Vicky 08, I am 5'6" too! You must have been very slim pre pg if you were 9 stone!

I got up to 13st 8.5lb after dd. but I was about 11stone before. I am pretty much back to that now - or I was before Xmas, probably at least half a stone up now!

I too would love to get down to about 9 stone. smile

Vicky08 Tue 01-Jan-13 13:57:11

DrRanj 9 stone is what I want to get down to but to be honest more than the weight I want to fit into my old size 10 clothes, I carry a lot of my weight on my boobs and belly and this is the hardest weight to get off for me, I need to be around 9 stone to be a size 10 again.

DrRanj Tue 01-Jan-13 14:00:03

We must have very different figures though! I am flat chested and reasonably flat tummied, but have a huge arse!

I could almost get into a size 10 top now, but still need size 14 jeans. sad

Haven't been a true size 10 since 2006, and I was 9st 12. smile

HeffalumpsAndWoozles Tue 01-Jan-13 23:08:42

Weighed myself today sad I am 11stone 2, at least 2 stone to lose. At my fittest I averaged about 8 and a half stone, but I think pre first pg probably 9 stone was a sensible weight. I'm 5 ft 6 as well, quite small chested but wide hips and a fat generous arse hmm I look back at photos of me before the DCs and I'm amazed I didn't appreciate it more then!

Is it realistic to hope to be back to 9 stone and size 10 by my return to work in June this year? I've never really been on a diet or consciously trying to lose weight before so I don't know what to expect.

My first C25K workout was bloody hard but I felt fantastic when I finished so I will definitely be kicking myself out of the house to keep it up. Diet wise today I've managed to be pretty good, other than scoffing a few leftover cadburys roses this morning I've just had my three meals and no snacks. Fat coke is my weakness though and I have had two cans which I know I shouldn't, when this box runs out I won't buy any more.

How have you all been today?

CharlotteBronteSaurus Wed 02-Jan-13 08:24:47

Can I join please - i think this sounds like my sort of thread
i lost a stone v-e-r-y slowly last year by not eating like an utter beast, and exercising 3 x weekly.
i still have another stone to go, and the beast-eating has been back over Christmas.
I will weigh in shortly and am starting TODAY
<bags up Christmas goodies>

DrRanj Wed 02-Jan-13 09:17:27

Well I'm starting today!

Weighed in at 11st 8.75lb! blush

That's a full half stone on over Xmas, but is suspected as much.

Just sitting down to a breakfast of cinnamon and raisin bagel with low fat spread, so that's 2 carb servings and 1 fat serving.

Then I'm going to go out for a walk/jog. Doing a couch to 5k type program.

Hope everyone is well today! smile

CharlotteBronteSaurus Wed 02-Jan-13 09:28:51

10st 12
<that's naked, post wee, so 11st 1 in Real Life>
I haven't exercised for about 10 days, so will be doing a gentle 20min jog when the DC are in bed
shall we do Tues or Weds for a weigh in day?

DrRanj Wed 02-Jan-13 09:45:06

Charlotte - naked, post wee (and poo) is a real life weight in my book! grin

Vicky08 Wed 02-Jan-13 12:03:51

Hi everyone, glad we're all getting started.
Yesterday I was good, three balanced meals and a small snack but I also had a couple of glasses of full fat coke, it's also one of my big weaknesses Heffalumps I love it, will have to wean myself off it I think.

Today so far so good, I've had a piece of ryvita and a banana for breakfast, then had a low fat yogurt mid morning, lunch is grilled fish and veg and for dinner I'm going to make home made tomato soup.

I'm also trying to drink more water, so far have only managed one glass, but that's one glass more than usual. Will go and get another one in a minute.

Yesterday afternoon I was starving so I had a shower and straightened my hair. Then at night when I got hungry again I painted my nails. Apart from distracting me from eating these little things make me feel good which always helps.

Have a good day everyone

CanIHaveAPetGiraffePlease Wed 02-Jan-13 12:47:51

I'm in for this. I'm nearly at the pre-giving birth weight I was just over a year ago sad I know I have both an unhealthy relationship wtih food as well as a tendancy to just want to sleep at the moment!

I get very confused as to what constitutes "healthy" and then give up. Low - carb, no sugar, etc so just having something to follow will help me I think.

I know I eat far too much, too often... sad I really want my children to grow up eating better. In my ideal world I only cook from natural ingredients etc....

DrRanj Wed 02-Jan-13 12:59:51

I know giraffe, I get confused too! I have tried everything, but come to the conclusion that eating as normally as possible works best long term. I'm hoping this way will help me cut the kcals a bit without becoming to obsessed with calorie/point counting!

Just settling down to lunch of jacket spud (2 carbs), herb salad and cherry toms (2 veg) dressed with balsamic, 45g low fat cheese (1 dairy) and half a tin if beans (1 non dairy protein).

I will use my other dairy as skimmed milk in tea and coffee throughout the day.

I am going to be quite relaxed with measurements and stuff for now and see how it goes. If I am not losing I may get tighter on this.

anothertiredmum Wed 02-Jan-13 17:12:00

I am in! I don't know how much I weight and my scales need new batteries but I would rather go with how I feel in my clothes and in myself, measure my -non existent- waist, rather that go by weight. It can be too depressing and misguiding. I have a 10 week old baby and I ate soooo much sugar when I was pregnant that I have decided to not have any sugar this week, and then the week after and the week after that, but I am taking it slowly as I need to change my habits and eat healthy, rather than diet. I will explore the website you mentioned.

DrRanj Wed 02-Jan-13 18:22:58

Well I have been feeling steadily grottier as the day has worn on. Dizzy, nauseous, bad tummy, but not yet been sick. Couldn't face making dinner so dp did, he made pasta and I had a moderate plateful with some tomato based sauce and some cheese. I also had 4 thorntons chocs! blush But that can be my treat allowance for the day.

So probably didn't quite stick to the plan to the letter as I didn't have too much control over dinner - dp can only make one thing! grin

Hope this is just a prolonged hangover, and I am not coming down with something... sad

HeffalumpsAndWoozles Wed 02-Jan-13 20:19:31

Evening all

I've been really good with my food today but its occurred to me that MFP hasn't taken into account that I'm still ebf DD2 so although I've stayed within my calorie allowance I feel quite dizzy and a bit sick so I think maybe I need to adjust something somewhere. Does anyone know if there's a way to include bf in the allowance?

How about Wednesday as weigh in day for those that are wanting to weigh?

Hope everyone's had a good day smile

HeffalumpsAndWoozles Wed 02-Jan-13 20:22:08

Arg ignore the MFP question, I meant that for another thread! Unless anyone knows the answer of course!

anothertiredmum Wed 02-Jan-13 21:09:23

Hi.... not a bad day... had no sugar, no biscuits, no chocolate despite quite a lot available in the fridge. I had clementines instead grin

CanIHaveAPetGiraffePlease Thu 03-Jan-13 00:56:43

Yes! Bizarrely you include it in food - add 'breastfeed' to a meal and you get a list of options!

HeffalumpsAndWoozles Thu 03-Jan-13 03:20:33

Ah fantastic thank you both I've found it. Feel a bit like I've cheated somehow just adding on so many cals to my allowance, could have had pudding earlier after all!

CanIHaveAPetGiraffePlease Thu 03-Jan-13 03:25:24

No its not cheating -you really are using those calories up in making milk!

Good luck!

I can't quite believe how much I've put on this last year and how out of sinc my view of a normals days food must be. Seems a mammoth task. That and I currently seem to use food as a pick me up -life's tough at the moment and its a little pleasure in the day. I need to find other sources of happiness . . . !

Vicky08 Thu 03-Jan-13 16:08:38

How's everyone doing today? I'm craving sugar like mad. For breakfast I had a low fat yogurt and a banana, for lunch spicy prawns with some couscous and a glass of coke and this afternoon I've had a few almonds and 3 biscuits I NEED SUGAR!!! Hopefully the cravings will subside soon.

CharlotteBronteSaurus Thu 03-Jan-13 16:16:12

i've just had a hot chocolate, because I was making it for the girls after a wet walk home
i don't normally do rubbishy diet foods, but i do find a dirty lo-cal hot chocolate sorts out my sugar cravings.

I'm doing alright today, went for a bike ride this morning with the DCs, then walked to town and spent a few hours in the library.
Lunch was late, so got the DCs a meal deal each. They had sandwich, homous and pasta, and fruit juice between them, I had a bag of fruit and a packet of crisps and a bottle of water. At least we stretched 2 meal deals over 3 lunchesgrin.
I am making a beef curry for dinner, with lots of cauliflower to pad it out.
It smells lovely, but it's making me really hungry now!

anothertiredmum Fri 04-Jan-13 08:47:11

I have had two days with no sugar, despite my friend bringing some home made cake yesterday. I felt a bit rude, but I can't just fall at the first hurdle. I was in a foul mood last night though. So this is day three without sugar. I think I need to be careful not to over compensate with other stuff though, just because it is not sugar. One thing at a time though....

Vicky08 Fri 04-Jan-13 11:07:35

Today I've had a low fat yogurt, raspberries and half a banana for breakfast. Felt really satisfied and good afterwards. It's the first day that I don't have such strong sugar cravings, I hope it lasts! I also finally don't have a headache today! I haven't been totally sugar free, I've had a glass of coke here and there and a few biscuits but that is far less sugar than I normally would have had so hopefully today I can completly go without sugar, lets see. It's so hard!

anothertiredmum Fri 04-Jan-13 22:24:43

Hi All. I am on day three without sugar... I am feeling a bit virtuous. Has anyone heard of this four minute workout: http://www.youtube.com/watch?v=AimPOSXe7n4
It sounds pretty amazing and doable.

CanIHaveAPetGiraffePlease Sat 05-Jan-13 09:44:40

I finally started yesterday. I'm going to record on mfp just to make me more aware of what I'm eating. I can't believe how heavy I am. I gave birth a year ago and I'm back at that weight :-( it's going to take forever to lose.

Last night I fancied a digestive and managed to have half instead. It's a start . . .

CanIHaveAPetGiraffePlease Sat 05-Jan-13 09:47:19

I'm going to try and eat less processed foods. I think my main craving is cheese and crackers. Need to buy yoghurt and nice fruit for treats!

DrRanj Sat 05-Jan-13 10:44:05

Hi all! Sorry I've been off the radar these past few days. I ended up being really ill! Think it must have been Noro or something, basically spent 2 days vomiting. Felt better yesterday, and it was dd's birthday so went out for lunch etc so ate a lot of not so good stuff because I was so grateful to be feeling better! Still feeling a bit weak and wobbly, and it is dd's party tomorrow, so think I'm going to start back properly on Monday. Bit of a cop out I know, but I just feel mentally I'll be in a better place to get on it on Monday so to speak! I just hope I don't put too much on today and tomorrow!grin

McPie Sat 05-Jan-13 13:04:42

I have been following that exact plan, but under a different name, with the support of a nurse since the end of july last year and have lost 15.7kg (2 stone 7).
I find it very easy to do and dont tend to cheat, still have my wine and crisps on a saturday night or life would be beyond boring. Its really just going back to basics and dumping processed foods and making things from scratch.
Sample days food could be Breakfast 2 eggs with 2 slices wheat free toast and 4 tsp light mayo and a banana, lunch 50g pasta with prawns, mayo, lactosfree cheese and salad with fruit and fat free greek yogurt and dinner curry made with lean mince or chicken chopped tomato, onion, mushrooms and spices served with 75g rice.
I visit the nurse on wednesday for the first time in 3 months (after seeing her every 2 weeks for the 1st 12) and I am 9.2kg less than the last time I visited her, still have time to lose that last 0.8kg.
I would say if like me you struggled to lose weight on low calorie diets then give this one a try as I never once thought I could lose weight eating 2000 calories a day. I have dropped 2 starches and a fruit as I was struggling to eat it every day.

anothertiredmum Sat 05-Jan-13 19:25:58

Hi McPie That sounds great and very doable. How come you got the support of a nurse (I hope I am not indiscreet)? Did you get the plan from the nurse? I lost weight ages ago when I lived in France, and I went to see the GP every month, I found that it really helped but I did not know that kind of support was available here. I may talk to my GP.

McPie Sun 06-Jan-13 11:05:26

I started out at 15 stone 7lb (BMI was 37.5) and I mentioned it again and again to the Drs that I was unhappy and struggling and eventually one nice Dr suggested a vist to the nurse for diet advice.
Once there she went through my diet and couldnt find much wrong with it and wanted to send me to a dietician as I have problems with wheat and dairy but I didnt fall under their remit.
I was referred to the nurse in the practice that does the Counterweight plan and started it at the end of july.
The only difference to the 1st link in the OP is that its not a one amount for all, its tailored to what you weigh so I got 9 starch, 3 meat, 3 dairy, 2 fat, 4 fruit and 4 veg along with 140cal snack allowance.
They give you booklets each visit to help with any issues you may have relating to food and excersice and I also got referred to a plan the council do in september where you get to go the classes or the gym for £1 a time for the 1st 12 weeks, I used it so much that it was better to set me up on the DD plan and get the next 6 months at £10.40 each month smile rather than continue the £1 a class.
I think all you can do is ask if they run such programme at your own surgery and if not then I would reccomend the 1st plan but I have noticed that their fat servings are half of what Im allowed so they say 1 tsp marg/oil and mine says 2 tsp, light mayo/salad cream gets me 4 tsp. A serving of rice/pasta is 25g uncooked, potatoes is 100g uncooked, cereal is 30-45g, 1/2 a pitta, roll/bagel, naan, english muffin, scone counts as 1 serving and I go with a 80g as a serving of fruit and veg. NHS Choices has good information on portion sizes for fruit and veg.

anothertiredmum Sun 06-Jan-13 23:15:16

Thanks MCPie, I will look into it as I am seeing my GP on Thurs.

flipflopper Mon 07-Jan-13 14:45:32

Hi all, i'm in too! Had dd3 in sept, and am now my heaviest i've ever been- nearly in a size 16 at 12st9lb.
Started last week just eating healthy and cutting out the crap. I really love my food, so it's hard, but i have noticed that when i am wanting to snack, i'm not actually hungry, my mouth just wants to chew something! So i've managed to stop myself.
I've got an awful photo of myself looking really chubby, so i'm going to stick it on the fridge door!

Can anyone give ideas for healthy snacks? I've been having loads of fruit, prob too much (yesterday had 3 bananas) and ive got go ahead bars in the cupoard, but i know fruit has a lot of sugar, and not sure what's in the diet biscuits!

Also, i am ebf baby dd, so i dont want to starve myself too much! x

DrRanj Mon 07-Jan-13 18:20:16

Thanks mcpie for providing that info on carbs, far easier than measuring out tablespoons of cooked pasta! I also tend to use 80g as a fruit/veg serving. Have you seen how much 80g of lettuce is?!

Congrats on your loss btw!

So started today. Weighed in at 11st 12.5blush. Was dd's bday party yesterday and I was up all night finishing an assignment and finishing the leftovers!

Have stuck to it today so far. Which is a miracle considering how knackered I've been! Going to have my tea and then off to me for me, so I won't be tempted to cheat!! smile

DrRanj Tue 08-Jan-13 20:13:08

Hi everyone! Another good day for me today, I was naughty this morning and weighed myself and apparently I've already lost over 5 lbs, but I realise that's probably a bit inaccurate!

Found another useful website with more portion sizes on there. I may cut and paste them all together so we cover lots of foods, and perhaps post them on the thread...

DrRanj Tue 08-Jan-13 20:14:06

There are some good snack ideas on that website flipflopper...

Velo Wed 09-Jan-13 14:50:10

I'd like to join in as well. TTC and baby weight to loose - tried WW but it wasn't working for me. Added incentive is that money is a bit tight at the moment so no option but to slim back into pre-baby wardrobe. Day 1 will be tomorrow...

Velo Wed 09-Jan-13 14:51:59

OH - and my current BMI is 26...

DrRanj Wed 09-Jan-13 19:26:27

Hey velo, welcome! grin

anothertiredmum Fri 11-Jan-13 16:10:10

ooops, I just registered for a 10K in July to fundraise for Great Ormond Street Hospital.... I cannot run for toffee (but I will for money!)

DrRanj Fri 11-Jan-13 20:23:12

That's brilliant! Do a couch to 5k programm or something similar and you will be running in no time...

anothertiredmum Sat 12-Jan-13 22:43:13

Thanks I will do the 5K guardian running prog plus swim once a week. I will try to regulate my food too so hopefully I should be fitter by the summer and feeling more energy.

Poppyboom Sun 13-Jan-13 03:46:53

Hello, you fabulous, sensible people. I hope you don't mind if I join you! My problem is that I have always been something of a greedyus gutsus officinalis but have managed to get away with it, size/ weight-wise as I have exercised to compensate; but now that I have DS (2 y), I am struggling to work exercise into my day, I still eat like there's no tomorrow, and am a whale somewhat larger than before. So pleased to find your thread smile thanks

DrRanj Sun 13-Jan-13 07:04:56

Welcome poppy!

I am currently working on a unified plan that I am going to cut and paste onto the thread, may not be finished today because I have an assignment deadline tomorrow!

But when it is finished shall I start a new thread so that the "rules" are the first post?

Poppyboom Sun 13-Jan-13 18:21:36

Sounds great! smile

Velo Tue 15-Jan-13 15:09:38

OK - I'm still around and getting myself organised. Exercise at the moment is a bit of a challenge but I'll be back at work after maternity leave in a couple of weeks so the cycling will kick in again. How are you tracking your portions? After a bit of thinking I've decided just to keep a tally in a notebook with a mark per portion (rather than writing down what I eat). Hopefully this will keep things simple. Weigh-in is on a Sunday but I'm still breastfeeding and weight fluctuates alot (does anyone else have this?)

DrRanj Tue 15-Jan-13 18:30:16

My weight fluctuates a lot too velo! I weighed in on Monday and have lost 4lbs, but it had been up to 6 at other points in the week. I am going to just weigh myself once a week from now on!

I tend to just keep track of portions in my head, or write them down as a note on my iPhone.

DrRanj Sat 19-Jan-13 19:27:30

I've put together all the serving sizes from resource together. I may post this at the beginning of a shiny new thread:

Daily calorie ranges and servings from each group

Starchy: 6-7
Fruit: 3
Vegetables: 3-4
Milk/Dairy: 2-3
Meat/alternatives: 2
Fat: 3

Starchy - bread, other cereals and potatoes

A serving is:
• 1 slice of bread or toast
• ½ bread roll/bagel (plain or cinnamon & raisin)
• 2 crispbreads
• 3 small crackers
• ½ pitta or 1 mini pitta
• 1 small chapatti
• 3 tablespoons (tbsp.) breakfast cereal
• 2 tblsp museli
• 3 tbsp. dry porridge oats
• 1 shredded wheat or weetabix
• 2 egg-sized potatoes or 1 medium potato, half jacket potato, or 6 oven chips, 100g uncooked
• 2 egg sized pieces of yam, boiled, or 1.5 inch thick slice/100g
• 2 heaped tbsp./third of a cup cooked rice or barley (25g uncooked)
• 3 heaped tbsp./half a cup of boiled pasta (25g uncooked)
• 3 heaped tblsp boiled noodles, 25g uncooked
• 1 small plain naan bread
• 1 small chapatti
• 1 medium plantain
• 2 small oat cakes
• 1 plain/digestive biscuit
• 1 crumpet/pikelet
• ½ English muffin
• ½ fruit or plain scone
• 1 scotch pancake
• 1 small slice malt loaf
• 3 cups plain popcorn
• 1 small corn on the cob
• 1 small tortilla
• Half a medium pita or tortilla wrap
• 3-4 rye crisp breads or rice cakes
• 3 heaped tablespoons beans, lentils or sweetcorn

Tips:
• Aim for at least 2 servings at each meal
• Choose wholemeal/high fibre varieties whenever possible
Fruit and Vegetables

A serving is basically 80g or:
A serving of fruit is:
• Half a large grapefruit
• 2-3 small pieces of fruit e.g. plums, apricots, satsumas
• 1 handful of grapes
• 1 medium banana
• 7 strawberries
• 3 heaped tbsp. fruit (stewed or tinned in juice)
• 1 small glass unsweetened fruit juice (150ml)- maximum 1 portion a day
• 1 heaped tbsp. dried fruit e.g. raisins, or 3 dried apricots (maximum 1 portion per day)
• 1 medium piece of fruit such as apple, orange, pear, peach
• 1 cupful/handful of berries/grapes/lychees
• 2 small fruit such as Satsumas, plums
• 1 large slice of a large fruit such as melon or pineapple
A serving of vegetables is:
• 3 heaped tbsp. any cooked vegetables e.g. carrots, cauliflower, cabbage, mushrooms, tomatoes, leeks, swede, courgettes, broccoli, french beans, peppers, peas or sweetcorn - fresh, frozen or canned
• 1 mixed side salad (the size of a cereal bowl)
• 1-2 tomatoes, 7 cherry tomatoes (about a handful)
• Three heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas. However much you eat, beans and pulses count as a maximum of one portion of vegetables a day
• 1 portion of low fat tomato sauce for pasta or on toast

Tips:
• Frozen or canned vegetables and fruit are good options too
• Vegetables are low calorie foods - aim to fill at least ½ your plate with them at main meals
• Fruit makes a good snack at any time
• For more about serving sizes of fruit and vegetables for good health, go to the 5 A Day section on the Department of Health's website at:
www.nhs.uk/Livewell/5ADAY.
Meat, Fish and Alternatives

A serving is:
• 60-100g (2-4oz)/3 slices cooked lean beef, pork, lamb, mince, chicken, turkey or oily fish (salmon, mackerel and sardines) (size of pack of cards)
• 75-140g (2 ½ - 4 ½ oz) raw meat, poultry or oily fish
• 3 fish fingers
• 2 thin slices of lean cold meat
• 150g (5oz) of cooked white fish (size of a cheque book), seafood or canned tuna (in brine or spring water)
• 2 eggs
• 5 tbsp./1/2 large tin/1 small tin baked beans (choose low sugar/salt if possible)
• 4-5 tbsp. cooked peas, beans/pulses/lentils or dahl
• 120 -150g (4-5 oz) of soya, tofu or quorn
• 150g (6oz) of Bolognese sauce or chilli
• 35g (1.4)oz/2 level tblsp of nuts, seeds or nut butter
• 75g (3)oz reduced fat houmous

Note: Uncooked weights for meat, poultry and fish will be 25-30 per cent bigger.
Tips:
• Try to have 1 serving of oily fish each week for good health
• Lower the fat content of main meals by replacing some meat with beans and pulses e.g. in casseroles, soups, pasta dishes and curries
• Note that the serving sizes for peas/beans etc. are different to the fruit and vegetables section, as they are included for their protein content here.
Milk and dairy foods

serving is:
• 300ml (1/2 pint) skimmed or 200ml (1/3 pint) semi skimmed milk or fortified Soya milk
• 1 small pot/150g of low fat /diet yogurt / fromage frais/soya dessert
• 1 small matchbox size (30g / 1oz) cheddar or other hard cheese (brie, camembert, edam, smoked Austrian) (size of a small matchbox)
• 45g (1 ½ oz) of half-fat cheese
• 90g (3oz)/2 heaped tblsp/1 small pot of cottage cheese
• 200g/1 large pot low fat cottage cheese
• 60-80g (3oz) of low fat soft cheese
• 50-80g (3oz) half fat soft cheese

Tips:
• Use smaller amounts of stronger-flavoured cheese in cooking
• Skimmed and semi-skimmed milk contain just as much calcium as full-fat milk
• Check labels for fat and calorie content. Remember that less than 3g fat per 100g is low fat.
Fat and oils

A serving is:
• 1 tsp. nut butters
• 1 tsp. double cream
• 1 tsp. tahini
• 2 tsp. reduced fat spread / reduced calorie dressing
• 1 tsp mayonnaise
• 1 tsp blue cheese dressing
• 2 tsp. reduced-fat mayonnaise or low-fat dressing
• 1 tblsp salad cream/ 2 tblsp reduced fat salad cream
• 2 tsp double cream/5 tsp single cream
• 2-3 tsp. soured cream or half-fat crème fraiche
• 1 teaspoon of oil, spread, margarine, butter or mayonnaise (size of small postage stamp)
• 2 tablespoons of fat-free dressings
• 1 tblsp gravy or white sauce made with fat and flour base (roux)
• 4 tblsp gravy or white sauce (made with cornflour, no fat added)
Tips:
• Choose a reduced fat/low fat spread
• Always measure out your oil (1 teaspoon per person per recipe) and choose a polyunsaturated or monounsaturated variety ( e.g. olive, rapeseed, corn, soya )
• Replace cream/crème fraiche in cooking with low-fat yogurt or fromage frais
Snacks/extras

Choose mainly fruit, vegetables or starchy-based snacks for good health.

Snacks around 50 calories
• 1 plain biscuit
• 1 medium piece of fruit
• 2 crackers/crispbreads
• Small pot of 'diet' yogurt or fromage frais
• 1 serving of 'slim' soup
• 1 serving of low calorie hot chocolate drink
• Raw vegetable crudités with 30g (1oz) low fat cream cheese or 2 tablespoons salsa
• 1 meringue nest
• 1 packet sugar free polo mints
• 1 pub measure spirits
Snacks around 100 calories
• 2 pieces of fruit
• 2 rice cakes with reduced fat spread and honey
• 1 cereal bar
• 1 fun-sized chocolate bar
• 2 plain biscuits
• 1 plain or chocolate digestive style biscuit
• 30g (1oz) boiled sweets or wine gums
• 1 small packet of lower fat crisps
• 1 small tube/bag of sweets
• 1 crumpet with reduced sugar jam/honey
• ½ bread muffin with reduced fat spread
• 1 slice of toast with reduced fat spread and yeast extract (or other extra starch serving)
• 1 large pub measure of spirit with diet mixer
• 150 ml glass of wine
• ½ pint ordinary strength lager/beer
• Small pot of yoghurt or one other dairy serving
• 2 crisp bread with 50g/20z tuna or thinly spread peanut butter or half fat soft cheese
• 1 crisp bread with 1 level tablespoon hummus
• 25g/1oz nuts and raisins
• 1 mini fruit bun, small cereal bar, mini chocolate bar or chocolate biscuit
• Small bag of savoury snacks (around 100 calories)
• 25ml liqueur
• 1 small scoop of ice cream

• Snacks around 150 calories
• 2 small slices toast with low-fat spread
• 1 fruit bun or scone
• 1 English bread muffin with scraping of jam
• 1 bread roll
• 1 small slice of cake (50g)
• 1 potato scone
• 150g pot of low-fat yogurt, custard or rice pudding
• 1 small packet of crisps (25g)
• 1 small chocolate bar (30g/1oz)
• 1 chocolate biscuit
Snacks around 200 calories
• 2 slices bread or toast (with spread from allowance)
• or any 2 other starchy food or dairy food servings
• 2 crackers with 30g (1oz) cheese
• 3 tbsp. breakfast cereal with 1/3 pint semi skimmed milk
• 1 plain or fruit scone
• 2 fun-sized chocolate bars
• Mini pork pie
• 1 small slice fruit cake or sponge cake
• 1 pint ordinary strength beer/lager
If you choose ready prepared items:
Ready made sandwiches or snack meals - choose one with around 300 calories
Ready meals - to have in place of a main meal. Choose meals with around 400 calories and serve with plenty of extra vegetables or salad.
Drinks
Have at least 6 to 8 drinks over the day. Choose from: water, mineral water, sugar free squashes and soft drinks, herbal tea, tea or coffee with milk from exchange lists.

Miscellaneous
Enhance the natural flavours of your cooking with herbs, spices, garlic, chilli, lemon or lime juice, flavoured vinegars, tomato puree, a well flavoured stock, a splash of wine, soya sauce, hot pepper sauce, teriyaki sauce, capers, a few olives and mustards.
Supplements
While the eating plan is well balanced, a one a day multivitamin and mineral supplement (which provides amounts close to the Recommended Daily Allowance) can be a good 'insurance policy' for eating plans with less than 1900 calories.

DrRanj Sat 19-Jan-13 19:30:37

And I may just neaten it up a bit, copied from a word doc!

DrRanj Sat 19-Jan-13 20:21:45

New thread!

Let's see if we can keep that one alive and maybe get some more people to join us! smile

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