This guide works whether you’re trying to lose weight, or just eat more healthily. It’s not a diet, it’s a simple way to eat for life, not just for a few weeks – and what’s more, it really works!

If you want to lose some weight, cut right back on Bread, Potatoes, Rice, Pasta and all Cakes, Sweets and Fizzy Drinks. Replace with lots of Vegetables and Fruit instead – and drink plenty of water!

To function correctly, your body needs good quality Protein, Fats and Carbohydrates:

Protein comes from Meat, Dairy, Eggs, Nuts and Beans. It can also be found in Tofu and Quorn. Protein forms the basic structure of all cells in the body and is essential for healthy muscles and efficient immune system function. If you workout regularly, you’ll need more protein.

Fats are essential for you. Unsaturated Fats are the healthiest and come from plant sources like Olive Oil, Avocados and some Nuts such as Almonds, Brazils and Peanuts. Saturated Fats come from animal sources and can cause health problems, so these are best avoided or consumed in small quantities (less than 20 grammes per day).

Carbohydrates (Carbs) are the fuel on which your body runs. Carbs come from plants. Once in your body, Carbs turn to sugar (glucose), which your body uses as fuel. Carbs either turn to sugar quickly or slowly. You should try and eat Carbs that release their sugar slowly as these are far healthier and less likely to be stored as Body Fat. These Carbs are called Low GI Carbs and are the healthy ones. Low GI Carbs are found in food that is in a natural state and not processed – think steamed vegetables and fresh fruit rather than cakes or pies.

GREEN LIST – Try and eat mostly from here:

ORANGE LIST – Try and eat only occasionally from here:

RED LIST – Try to avoid foods from here:

Other things you should do!

Eat Breakfast

Eat little and often

Eat protein with every meal if possible

Choose lower GI Carbs (slow sugar release)

Avoid processed and takeaway food – instead choose simple food in its natural state

Eat Vegetables or Fruit with every meal

Eat two portions of oily fish per week

Read food labels and watch for saturated fat and high sugar foods

Take healthy food to work

Cut down on alcohol

Drink plenty of water

If you want to lose weight, cut out fillers like bread, potatoes, rice, pasta and all sweets and cakes and pastries. If you’re not trying to lose weight keep the fillers but cut out the sweets, cakes and pastries!

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