Diet & Fitness 

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Eight weeks to wellness: Week seven

Can you believe you only have two more weeks to go? You should already be feeling confident about your body and be proud of the weight loss you?ve achieved so far (if that?s been your aim). By now, you might even have dropped a dress size, so keep up the good work. This week, your goal is to increase the amounts of phytochemicals in your diet. Phytochemicals are compounds found in plants that have positive health benefits. Last week, we talked about textured vegetable proteins and how they could be used as alternative protein sources. Soya beans and soya products may also be protect against osteoporosis and heart disease. The other main benefit of these foods is that they contain a type of phytochemical called phytoestrogens, which have been shown to protect against breast cancer. They do this by lowering oestrogen levels in the blood (high levels of the hormone oestrogen have been associated with an increased risk of developing breast cancer). Other healthy food choices to include in your diet are leeks, chives, cabbage, cauliflower and Brussels sprouts. These choices contain organosulphur compounds, which have an antibacterial effect and have been shown to protect against stomach cancer. If you don?t love the taste of these foods, they are relatively easy to chop up and hide in stews and casseroles. If you include the above foods in your diet this week, you?ll be able to reap long-term health benefits.

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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