Diet & Fitness 

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Eight weeks to wellness: Week three

Welcome to week three of your healthy eating plan. By now, you've probably lost a few pounds and are feeling good about yourself for sticking with the programme. If you're dying to have an Indian or Chinese takeaway, then go ahead - remember healthy eating means you can have foods you like, as long as you moderate high-fat, high-sugar and high-calorie ones.

Next time you’re at your favourite Indian or Chinese, keep in mind these top tips to limit fat and calories to a minimum:

1. Choose tomato based curries instead of cream based ones. Opt for chicken rogan josh instead of chicken korma.
2. Choose boiled rice instead of pilau or egg fried rice.
3. Choose grilled tandoori chicken instead of deep fried lamb samosas.
4. Fill up on naan bread instead of puri (which is deep fried), and chapattis (which may have added fat).
5. Choose stir fry chicken and vegetable dishes instead of sweet and sour chicken (which has been deep fried).
6. Choose a soup like chicken or crab sweetcorn over deep fried appetisers like spring rolls or deep fried seaweed.
7. Include a vegetable dish instead of a meat-based one. Good bets are spinach and potato curry, stir fry mixed vegetables, mushy pies or a serving of salad.
8. Skip the pudding, no matter how tempting it is.
9. Choose thick cut chips, as these absorb less fat than thin cut ones.
10. Ask for a small portion of fish and chips and fill up on bread rolls if you’re still hungry.

Enjoy this week’s plan!

N.B. If some Tesco products are not available in store, a comparable substitute product with a similar calorie content is acceptable.

Breakfast

Choose one of the following numbered meals (all are under 350 calories) and include a glass of fruit juice with your choice.

1. 20g H/E Wheat Biscuits (V)
   60g Ready-To-Eat Apricots
   125mls semi-skimmed milk
   33g pumpernickel bread
   10g H/E 5% Light Sunflower Spread
   (298 calories, 3.3g fat)

2. 80g crumpet (V)
   10g H/E Olive Light Spread
   20g jam
   100g Mixed Fresh Fruit Salad
   (327 calories, 6.7g fat)

3. 80g (1 medium) bagel
   30g H/E Extra Light Soft Cheese
   30g Smoked Salmon
   110g fresh figs
   (301 calories, 5.8g fat)

4. 160g Grapefruit Segments (V)
   60g Bio Yogurt
   60g (1 slice) Multigrain Wholemeal Bread
   10g H/E Sunflower Spread
   20g marmalade
   (307 calories, 6.6g fat)

5. 30g Scottish Porridge Oats (V)
   60g (1 medium) Ready-To-Eat pear
   125mls semi-skimmed milk
   125g Custard Style Yogurt
   (327 calories, 4.9g fat)

6. 40g H/E Sultana Bran (V)
   100g strawberries
   125mls semi-skimmed milk
   40g crumpet
   15g Lemon Curd
   (327 calories, 3.6g fat)

7. 80g (2 slices) wholemeal toast
   40g H/E Smoked Bacon
   40g grilled mushrooms
   80g H/E Baked Beans
   (327 calories, 7g fat)

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