Diet & Fitness 

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Eight-weeks to wellness: Week five

Welcome to week five of your healthy eating plan. You are more than halfway through this programme and, by now, you should be feeling good about your eating habits.

If you have lost weight, well done. If not, you might be getting impatient that your rate of weight loss is not as fast as you would like, but, believe me, the safest and most effective way to lose weight is to follow a healthy eating plan and exercise regularly. In the long run, you'll lose the pounds, but not at the expense of your health.

Remember to check food labels for their fat and calorie content, and aim for similar values as the foods that I have listed for you. This week, I'd recommend eating more wholegrain cereals like muesli, wholemeal bread, brown rice, wholewheat noodles and pasta, potatoes, sweet potato, yam, taro and eddoes to form the base of all your meals. Wholegrain is excellent sources of insoluble fibre, which is important to keep your gut healthy and help prevent constipation.

Remember to drink plenty of water to stay hydrated and keep things moving through your system. Good luck.

Breakfast

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

1. 30g Tesco H/E branflakes with 75g canned peaches in juice (V)
   125mls of semi-skimmed milk
   40g wholemeal bread with 10g 5 per cent fat spread
   (303kcal, 6g fat)

2. 30g Tesco cornflakes with 50g chopped banana (V)
   125mls semi-skimmed milk
   40g Hi-bran bread with 10g reduced sugar jam
   (332cal 3.5g fat)

3. 30g Tesco H/E sultana bran with 100g fresh strawberries (V)
   125mls semi-skimmed milk
   40g pumpernickel bread with 15g low fat soft cheese
   (293kcal, 4.1g fat)

4. 30g Tesco honey nut cornflakes with 24g ready to eat dried apricots (V)
   125mls semi-skimmed milk
   40g wheatgerm bread with 10g 5 per cent fat spread
   (344kcal, 5.1g fat)

5. 2 Tesco H/E wheat biscuits (V)
   125mls semi-skimmed milk
   20g rye crispbread with 10g low fat cheese spread, topped with ½ sliced apple
   (324kcal, 4.5g fat)
   

6. 40g Tesco honey nut branflakes (V)
   125mls semi-skimmed milk
   1 nectarine
   (238kcal, 3.8g fat)

7. 52g Tesco reduced fat butter croissant (V)
   1 whole grapefruit
   (240kcal, 6.5g fat)

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