For the majority of people, simply adopting a healthy, balanced and enjoyable diet as part of their lifestyle should provide the greatest long-term health benefits and weight control.But what is a balanced diet? One that provides:• the correct amount of energy (calories) for your lifestyle
• an appropriate mix of carbohydrates, proteins and fats
• essential vitamins and minerals
• adequate hydrationIdeally, this should come from a combination of fresh fruits and vegetables, grains and pulses, lean meats, fish, dairy, nuts and seeds.


So I can understand your current diet you will be asked to keep a food diary.
This will show us where improvements can be made and help us to develop a diet that is both balanced and realistic for your lifestyle. Of course, food is one of life’s pleasures so to be sustainable your diet should include foods that you enjoy eating.
Below is a list of recommended food to incorporate with your daily diet.

 

 


Protein

Chicken breast
Turkey breast
Haddock
Salmon
Tuna
Lean steak
Lean ground beef
Lean ham
Whole Eggs
Low-fat cottage Cheese

Carbs

Baked potato
Sweet potato
Steamed brown rice
Wholemeal Pasta
Oatmeal
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

Healthy Fats

Avocado
Sunflower seeds
Pumpkin seeds
Oily Fish (omega 3&6)
Natural peanut butter
Walnuts
Olives and olive oil
Safflower oil
Sunflower oil
Flax seed oil

Vegetables

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Cucumber
Onion

Vegetarian Proteins

Tofu
Soy foods
Veggie burgers
Whey protien powder
Cow’s Milk
Lentils
Muesli
Eggs
Peanuts
Walnuts
Brazil nuts


Fats to Avoid

Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products