Diet & Fitness 

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The good food list

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The A list

• Meat: there is no inherent problem with eating meat so if you're a meat lover you don't need to cut it out of your diet. Lamb and veal (when reared humanely) are good choices, as are the leanest cuts of Angus beef and anything that is organically-reared, if you wish to indulge. Also, muscle cuts of lean beef and pork have little fat.
• Poultry: free-range, organic poultry is worth the extra money if you wish to splurge.
• Fruit and vegetables: you should aim to eat at least five portions of fruit and veg a day (preferably, 3 fruit and 2 veg, whether they're canned, frozen, dried or raw). If you don't particularly enjoy eating these, try mixing them into other dishes you love. There's no substitute for these crucial foods in your diet!
• Whey protein powder: this is one of the most highly absorbent sources of protein on the planet. Large tubs in powder form - which you can make into drinks - are available from good health shops, but they are quite expensive.
• Salads: the addition of a salad a day, preferably before a meal, can do wonders for appetite management, not to mention the healthy fibre, nutrients, phytochemicals and antioxidants you'll be getting. Garnish your salad with some crushed up peanuts, almonds or walnuts. Salad is also a great way to get some raw foods into your diet (see preparation methods below) but go easy on the dressings. If you can't eat your salads without any dressing, try substituting full-fat ones with either reduced-fat versions, or make your own using reduced-fat yoghurt and lemon juice.
• Nuts: These can be a great source of protein, essential fatty acids and minerals. We're not suggesting you munch on handfuls of peanuts (as they are also high in fat), but you should include nuts in your diet on a regular basis. Think P-A-W for pecans, almonds and walnuts, which have the best mixture of good fats and minerals. About 2oz (50g) is a good starting portion. Raw cashews, filberts and macadamia nuts are fine too, and don't be afraid to enjoy a tablespoon of (preferably organic) peanut butter, smeared on a stick of celery or half an apple. Try it - it's delicious.

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