Eight weeks to wellness: Week seven

• Bio Yogurt (any flavour –125g contains 68 calories, 0.1g fat)
  
• Dried fruit (any kind – 60g mixed dried fruit contains 160 calories, 0.2g fat)
  
• Vegetable crudités with low fat soft cheese (30g celery, 30g carrot, 30g H/E light Soft Cheese contains 49 calories, 2g fat)
  
• Fruit (any kind – 80g banana contains 76 calories, 0.2g fat; 160g mango contains 91 calories, 0.3g fat; 112g apple contains 53 calories, 0.1g fat)
  
• Popcorn (30g contains 68 calories, 0.8g fat)
  
• Malt loaf (35g contains 108 calories, 0.8g fat)
  
• Breadsticks (30g contains 118 calories, 2.5g fat)
  
• Pumpernickel bread (33g contains 73 calories, 0.3g fat)
  
• Rye Crispbread (30g contains 96 calories, 0.6g fat)
  
• H/E Currant Bun (55g contains 142 calories, 2.5g fat)
  
• Fruited Teacake (40g contains 110 calories, 0.9g fat)
  

Suggested treats (twice a week)

• Sour Cream and Onion Pretzels (30g contains 13 calories, 5g fat) (V)
  
• Lemon Iced Madeira (30g contains 105 calories, 2.2g fat) (V)
  
• H/E Cake Slices (any kind – 30g contains around 75 calories, 1.1g fat) (V)
  
• Chocolate (any kind – 25g milk chocolate contains 133 calories, 7.5g fat; 25g plain fruit and nut chocolate contains 145 calories, 6.9g fat) (V)
  
• Crisps (any kind – 30g pack contains around 164 calories, 11g fat; Reduced fat crisps contain around 144 calories, 7.6g fat) (V)
  
• Glass of wine (125ml wine contains around 85 calories, no fat)
  
• Handful of nuts (20g brazil nuts contains 136 calories, 13.6g fat; 25g dry roasted peanuts contains 147 calories, 12.5g fat) (V)
  
• Handful of seeds (16g pumpkin seeds contains 91 calories, 7.3g fat; 16g sunflower seeds contains 96 calories, 7.9g fat) (V)

Other tips

• Top up with fruit, vegetables or wholegrain bread if you get hungry.
  
• Include at least 4-5 glasses of water a day – but aim for 8!
  
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk