Healthy Eating Your way

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1 Healthy Eating Your way Your wellbeing Chips or salad? Most of us know what we should be eating, but it s often not the food we enjoy the most. We yo-yo between trying to be good and indulging our guilty pleasures. It doesn t have to be this way. A healthy diet can include the foods you love, but balanced up with tasty alternatives too. We ve teamed up with nutrition experts, Tonic, to bring you a new eating plan to help you stay healthy, feel better and look fantastic. It s a seven-week plan where you can try something different each day and by the end of the seven weeks you may have discovered some new favourite foods to add to your shopping list. You won t feel you re starving yourself either. And because we all have different needs, depending on work and family, you ll also find fact sheets for specific requirements, for example food on the move, energy drinks and shift work food advice. So, whether you choose to follow the plan for the full seven weeks or just want to dip in to try something new, it s time to stop feeling guilty and take control.

2 Contents For extra advice and support, click on the links below: On the go? Travel most of the day? Stay away from home frequently or just enjoy a meal out? How the choices stack up. If you re eating on the move, take a look at the content of your choices Shift worker? Office based? Work from an office eating your meals at the employee restaurant? Do you have regular meal times? Is it more expensive to eat healthily? Fancy some Asian and Oriental dishes without too many calories? Healthier drinking Tips for healthier drinks Alcohol and its effects Advice on how to be fit and active Energy drinks have become very popular in recent years, but are they any good for you? The sandwich question What s the difference between a grilled bacon sandwich and a full breakfast? A sandwich is a sandwich isn t it? Find out how your lunchtime choices add up

3 Top tips More colours than a bag of sweets, and better for you! Start your day right A good healthy breakfast is a great way to start the day. Regular meals are important for keeping blood sugar balanced; this helps to maintain your energy levels, so you don t feel drained and resort to sugary snacks. Tip: Have three meals and two small snacks a day. A rainbow diet every day Eating a multi-coloured variety of plant foods is good for you. Each colour relates to a different plant chemical, each with particular health benefits. By eating small amounts of a wide variety of foods, you get the broadest range of nutrients to stay healthy. Tip: Try to choose red, orange, yellow, green and purple fruits or vegetables every day. Include organic fruits and vegetables where possible. Drink up! Water is vital for everyone s daily diet. Too much and the body could lose vital nutrients, too little and you lose concentration and energy. Tip: Sip water throughout the day from a small refillable water bottle. Aim for eight medium glasses of water or herbal tea daily. Five a day Eat at least five portions of fruit and vegetables daily. A portion is equivalent to the average sized apple, or a portion the size of the palm of your hand. Fruit and vegetables are rich sources of vitamins, minerals, fibre, and plant chemicals that help regulate important body processes. Include some raw plant foods for added variety. Tip: Use juices, smoothies or soups to help you achieve your five a day. Include salads, vegetable sticks and fruit to vary your diet. Eat Whole Grains Whole grains are rich in vitamins, minerals, fibre and plant chemicals all of which help body processes. Fibre is essential for maintaining a healthy digestive system. Most fibre comes from whole grains such as whole wheat, brown rice, brown pasta, oats, fruit, vegetables and pulses. Food processing makes many of these grains 'white' (e.g. white bread, white rice), and they are used in many products (cakes, biscuits, pasta etc). Unfortunately, this saps the grains of vital nutrients, especially the B vitamins, which we need for energy production and stress control. Tip: Increase variety by choosing wholemeal bread, brown rice, oatcakes, barley, kamut, quinoa, rye, oats and millet.

4 Top tips Skip the salt There is no need to add extra salt while preparing these recipes. Your body doesn't need it and very soon your taste buds will adjust. Excessive salt intake can contribute to high blood pressure, so avoid adding it wherever you can. Keep up your defences Your immune system helps prevent illness and infection. Stress, fatigue, pollutants and stimulants all affect the immune system, with a knock-on effect on your health. Following these dietary tips will provide a range of nutrients to keep you fit and healthy building up your defences against infection. Eat the essential fats! Omega 6 and omega 3 are essential fats because the body cannot make them and, therefore, need to be included in the diet. They are important for brain function, vision, reducing risk of blood clots and fighting inflammation. Rich sources of omega 6 are sunflower, safflower and sesame seeds and their oils. Rich sources of omega 3 are hemp seeds, flax seeds (linseed), pumpkin seeds and their cold pressed oils, as well as oily fish. Not all fats are essential... Eat nuts and seeds raw, and use oils as part of mayonnaise and dressings. Avoid cooking with these oils as they are easily damaged by heat, particularly frying temperatures. Avoid too much saturated fats found in red meat, the skin on meats, butter and in some processed foods. Always look at the food labels. What is high fat and what is low? High fat content is more than 20g fat per 100g. Low fat is 3g fat or less per 100g Saturated fat High is more that 5g saturates per 100g. Low is 1.5 saturates or less per 100g Tip: Include two portions of oily fish in your weekly diet (Salmon, Mackerel, Anchovy, Sardines, Herring, fresh Tuna). Beans and lentils Pulses such as beans and lentils are rich in fibre, vitamins and minerals. They make good additions to meat-based meals and stand alone as important contributions to vegetarian and vegan diets. If you buy tinned beans and lentils, avoid those with added sugar and salt, buy organic where possible and rinse thoroughly. Baked beans are a simple use of pulses and you can buy them sugar free and organic. If cooking from scratch ensure that you carefully follow any cooking instructions. Tip: Add pulses to casseroles, soups and salads or buy bean soups as a good way of getting the bean benefit. Try to include beans in three meals a week. Have protein with every meal Protein is important for growth and repair. Like carbohydrates and fat, protein is an important energy source. Protein is found mainly in meat, fish, eggs, nuts, seeds, soya and pulses.

5 Top tips Eat Well Digestion begins when we think of, smell and see food. Chewing food well begins the breakdown of food, improving digestion and allowing your system to use more of the nutrients and plant chemicals. Tip: Chew food well and take time to eat in a relaxed environment. How much do I need? Your calorie/energy intake will depend on various factors including age, gender, physical activity and muscle mass. Experiment with a variety of daily meal and snack options to find out what combinations, during each day and over the course of weeks and months, lead you to optimum energy and your desired results with your weight management objectives. Use the following meal and snack suggestions as a starting point and make notes on how different foods affect you until you have your personal healthy eating plan that achieves the results you want. To make meals go further, prepare enough food for the family and for leftovers. Eat the right portion sizes for each meal and snack and keep the remainder for the following day. A guideline meal size is as much food as you can fit in two cupped hands. A snack is a palm-sized portion. Below are the s (guideline daily amounts) which show how many calories and nutrients you need each day for a healthy, balanced diet. Typical Values Men Women Calories 2500 kcal 2000 kcal Carbohydrate 300g 230g Sugars 120g 90g Fat 95g 70g Saturated Fats 30g 20g Protein 55g 45g Fibre 24g 24g Salt 6g 6g Leftovers are a great way These figures are guidelines and will vary for everyone. While it is good to stick close to the s, you should try to keep below the for sugars, fat, saturated fats and salt. to make meals go further

6 Weekly food schedule Guidelines To make healthy eating easy for you, here s a 7-week food schedule using the list of meal ideas and recipes. Here too are some helpful guidelines: 1. Try to follow the principles of a healthy diet don t beat yourself up if you have blips from time to time. 2. You don t have to follow the food plan exactly. It s designed to be economical; easy to follow and flexible, depending on what works best for you. 3. Try to make extra amounts of your evening meals, so you can take leftovers for lunch or snacks the following day. 4. All meals are well balanced and nutritious. Some of the ingredients may be different to what you are used to using. However, these are readily available in all supermarkets. 5. You will probably notice that hardly any of the days' total calories actually meet the for men or women the calories shown for the day indicate how much you could consume if you stuck to moderate sized portions of each meal or snack. In reality, sometimes our serving sizes are a bit bigger than they should be, or we go back for seconds, so this meal plan allows for this. Where the daily calorie count is less than the, get into the habit of topping up the suggested schedule with fruit, vegetable, nuts and seed snacks spread regularly throughout the day. The plan also allows you to enjoy some drinks containing calories. Water should always be your drink of choice, but remember, if you do seek alternative choices, a regular size can of cola contains 142 calories. A tall latte contains 200 calories. 6. The calorie count for this meal plan is an approximate guideline and for those who have a higher daily requirement (i.e. males and active people) feel free to bump up the portion sizes slightly for example, have two turkey wraps instead of one, or three crackers with peanut butter instead of two. 7. Remember to always have a good protein rich breakfast at the start of the day especially if you are on the move all day. 8. If you d like to make the food schedule vegetarian, there are many choices that don t include meat please feel free to use these more regularly and also to add some of your own favourite vegetarian lunches and evening meals. 9. Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

7 Weekly food schedule Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Wholemeal toast with poached eggs Fruit smoothie with sunflower seeds Banana porridge Boiled egg with wholemeal toast Porridge Yoghurt with strawberries and granola Eggs on toast AM SNACK LUNCH Rice crackers and nut butter. Apple Turkey wrap and banana Banana Tuna, chickpea and red pepper salad 2 Oatcakes and nut butter. Apple Turkey wrap and dried fruit and nuts Rice crackers and nut butter. Apple Chicken salad Roasted red pepper and cannellini bean dip with raw chopped veg Left over pumpkin curry Roasted red pepper and cannellini bean dip with raw veg Couscous salad Fruit with nuts Chicken salad PM SNACK Fruit and nuts Spicy sesame-nut mix Spicy sesame-nut mix Fruit and nuts Oatcakes and apple Rice crackers and nut butter. Apple Roasted red pepper and cannellini bean dip with raw veg EVENING MEAL Spaghetti bolognese Salmon with noodles and vegetables Chicken curry Pumpkin, spinach and chickpea curry and brown rice Take out meal of your choice Chilli con carne Homemade pizzas and sweet potato wedges SNACK Sorbet Stewed fruit and custard Dried fruit and walnuts Sorbet Take out meal of your choice Chocolate brownie Fruit crumble (without dinner) Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

8 Weekly food schedule Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Porridge Strawberry and banana smoothie Porridge Strawberry and banana smoothie High fibre cereal with fruit and flaxseed Eggs on toast Bacon in wholemeal roll AM SNACK Yoghurt with berries and seeds Oat and pecan biscuits Hummus and veg sticks Tuna on crackers Orange and nuts Oatcakes and cottage cheese Apple and nuts LUNCH Left over homemade pizza Chicken salad and an apple Tuna, chickpea and red pepper salad Soup with wholemeal roll Smoked mackerel salad Lentil salad with feta Roast chicken and vegetables PM SNACK Rice cakes and nut butter Tuna on crackers Dried fruit and walnuts Oat and pecan biscuits Yoghurt with berries and seeds Wholemeal muffin with cottage cheese and tomato Stewed fruit and custard EVENING MEAL Garlic chicken stir fry and brown rice Beef stroganoff with mixed veg Tomato and lentil soup with wholemeal roll Chilli con carne Beef stroganoff with mixed veg left over Pasta bake Take out meal of your choice SNACK Stewed fruit with custard Chocolate brownie from previous week Banana split Orange Rice pudding Popcorn (double portion) Take out meal of your choice (without dinner) Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

9 Weekly food schedule Week 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST High fibre cereal with banana and flaxseed Omelette Muesli with kiwi Smoothie Muesli with kiwi Bacon in wholemeal roll Spinach and mushroom frittata AM SNACK Yoghurt with berries and seeds Tzatsiki and chopped peppers Crackers with nut butter and an apple Oat and pecan biscuits Yoghurt with berries and seeds Orange Yoghurt with fruit and nuts LUNCH Couscous salad with leftovers from roast Left over pasta and an apple Restaurant lunch Ham sandwich and an orange Jalapeno ginger butternut squash soup Spinach and mushroom frittata and side salad Steak with baked potato and steamed vegetables PM SNACK Fruit and nuts Oat and pecan biscuits Tzatsiki and chopped peppers Tzatsiki and chopped peppers Wholemeal muffin with cottage cheese and tomato Crackers with nut butter and an apple Oat and pecan biscuits EVENING MEAL Leek and bacon pasta Baked salmon fillets dijon and mixed veg Jalapeno ginger butternut squash soup and wholemeal roll Pumpkin, spinach and chickpea curry and brown rice Take out meal of your choice SNACK Low fat dessert Low fat dessert Sorbet Banana split Take out meal of your choice Pork chops Banana split Homemade pizzas and sweet potato wedges Low fat dessert (without lunch) (without dinner) Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

10 Weekly food schedule Week 4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Banana porridge High fibre cereal with banana and flaxseed Porridge Strawberry and banana smoothie Porridge Strawberry and banana smoothie Eggs on toast AM SNACK Roasted red pepper and cannellini bean dip with raw veg Crackers with nut butter and an apple Fruit and nuts Crackers with nut butter and an apple Yoghurt with fruit and nuts Orange Apple LUNCH Homemade pizza from night before and an apple Left over chicken tagine Brown rice and mixed bean salad Left over pasta Wholemeal pita bread with hummus and vegetables Couscous salad Turkey wrap PM SNACK Orange and nuts Roasted red pepper and cannellini bean dip with raw veg Roasted red pepper and cannellini bean dip with raw veg Dried fruit and nuts Tuna on crackers and an apple Hummus and vegetables Fruit and nuts EVENING MEAL Chicken and lentil tagine Beef stir-fry Mediterranean pasta Turkey and bean chili and brown rice Salmon with noodles and vegetables Vegetable spaghetti bolognaise Fish soup SNACK Low fat dessert Banana split Yoghurt with fruit and nuts Low fat dessert Strawberries Banana split Stewed fruit and custard Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

11 Weekly food schedule Week 5 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Natural muesli with skimmed milk & kiwi fruit Smoothie Boiled egg and wholemeal toast Porridge Natural muesli with skimmed milk & kiwi fruit Wholewheat pancakes with banana and honey Bacon in wholemeal roll AM SNACK Fruit and nuts Crackers with nut butter and fruit Hummus and vegetables Spicy sesame-nut mix Dried fruit and nuts Smoothie Apple LUNCH Mediterranean roast beef pita Spinach and mushroom frittata and salad Left over pasta bake and an orange Jacket potato with salad and baked beans Spinach and mushroom frittata and salad Turkey wrap and an orange Baked potato with salad and tuna PM SNACK Wholemeal muffin with cottage cheese and tomato and an apple Spicy sesame-nut mix Dried fruit and nuts Wholemeal muffin with cottage cheese and tomato Crackers with nut butter and fruit Dried fruit and nuts Hummus and vegetables EVENING MEAL Baked cod Pasta bake Pork chops with vegetables Tuna steak with potatoes and vegetables Pasta with pine nuts, broccoli and pesto Chicken balls Homemade pizzas SNACK Banana split Strawberries and balsamic vinegar Strawberries and balsamic vinegar Oat and pecan biscuits Low fat dessert Oat and pecan biscuits Stewed fruit and custard Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

12 Weekly food schedule Week 6 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Banana porridge High fibre cereal with banana and flaxseed High fibre cereal with banana and flaxseed Porridge High fibre cereal with banana and flaxseed Omelette and wholemeal roll/toast Eggs on toast AM SNACK Tzatsiki and peppers Dried fruit and nuts Tuna on crackers and an apple Banana and dried fruit and nuts Tzatsiki and peppers and an orange Apple Crackers with nut butter LUNCH Left over homemade pizza Jacket potato with tuna and sweet corn and an apple Baked beans on wholemeal bread Left over pasta Ham sandwich and an apple Ham sandwich and an orange Fish soup with a wholemeal roll PM SNACK Crackers with nut butter and an apple Crackers with nut butter and an apple Banana and dried fruit and nuts Popcorn and an apple Tuna on crackers Popcorn Yoghurt with banana and seeds EVENING MEAL Chilli con carne. Vegetarian option Chicken curry Veg leek and mushroom pasta Take out meal of your choice Spicy lamb flatbread pizza Bean casserole Roast chicken and vegetables SNACK Apple Sorbet Yoghurt with strawberries and granola Take out meal of your choice Banana Fruit crumble Yoghurt with strawberries and granola (without dinner) Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

13 Weekly food schedule Week 7 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Banana porridge Strawberry and banana smoothie Natural muesli with skimmed milk and kiwi AM SNACK Spicy sesame-nut mix Dried fruit and nuts Roasted red pepper and cannellini bean dip with raw veg Yoghurt with strawberries and granola Banana porridge Bacon in wholemeal roll Banana Orange Roasted red pepper and cannellini bean dip and raw veg Wholemeal english muffin with scrambled eggs & tomato Popcorn LUNCH Tuna, chickpea and red pepper salad Mediterranean roast beef pita Jacket potato with salad and cottage cheese Fish and corn chowder and roll Spinach and mushroom frittata and salad Fish and corn chowder and roll Roast chicken with vegetables PM SNACK Apple Orange Spicy sesame-nut mix Popcorn Tzatsiki and chopped peppers Oat and pecan biscuits Apple EVENING MEAL Garlic chicken stir fry - with left over chicken and brown rice Salmon burgers Pumpkin, spinach and chickpea curry and brown rice Turkey and bean chilli with brown rice Spicy lamb flatbread pizza Baked salmon fillets dijon and mixed veg Beef stroganoff with mixed veg SNACK Low fat yogurt Popcorn Stewed fruit with custard Oat and pecan biscuits Low fat yogurt Stewed fruit with custard Yoghurt with strawberries and granola Please note: If you have any concerns about beginning a new food routine, please consult with your doctor before making any changes to your current diet. If you suffer from food allergies or intolerances please substitute foods / drinks accordingly. If you need further advice on tailoring the diet plan for your specific needs, please consult with a medical practitioner or a nutritionist.

14 Healthy options can be just as delicious as your favourite foods. Choose a breakfast, lunch and dinner from the menu plus 2 3 snacks. If you want to structure your healthy eating, please visit the weekly food schedule and shopping list pages. Don t be afraid to experiment you won t like everything here, but some of the suggestions could become new favourites. Lunches These are simple meals some of which can be easily prepared at home the night before going to work. Dinners Quantities for each recipe will serve 4 people. Remember the portion size guidelines for each serving is what the calorie count for each meal is based on. Feel free to add / remove / amend quantities of individual items depending on personal / family preference.

15 BREAKFAST Porridge with honey and a sprinkling of pumpkin seeds 50g Porridge 200ml Skimmed milk 1 tsp Honey Pumpkin seeds Source of Zinc and Magnesium WO % 12.5% 3.9g 0.9g 49.9g 8.4g 6.0g 2.8g 0.15g 4% 5.5% 3% 4.5% 17% 22% 15% 20% 11% 13% 12% 2.50%

16 BREAKFAST Wholemeal toast with poached eggs 2 Slices of bread 2 Eggs 1 tsp Margarine 4 Slices tomato Good source of vitamin D WO % 23% 18.9g g 21g 6.5g 1.2g 20% 27% 14% 22% 17% 23% <1% 38% 47% 20% 27%

17 BREAKFAST Fruit smoothie with low fat, low sugar yoghurt, seeds Half banana Handful of blueberries 6 Strawberries 1 tbsp Greek total zero yogurt 1 tsp Sunflower seeds Ice Good Source of vitamin B, C, E, Calcium WO 234 9% 12% 5.6g 0.7g 32.5g 21.1g 18.2g 5.1g 0.01g 6% 8% 2% 4% 11% 14% 18% 23% 33% 40% 21% 0.20%

18 BREAKFAST Natural muesli with skimmed milk & kiwi fruit 40g Muesli 150ml Skimmed milk 1 Kiwifruit Kiwifruit is a great source of vitamin C WO % 14% 5.8g 2.2g 46.8g 22.5g 10.2g 5.8g 0.3g 6% 8% 7% 11% 16% 23% 19% 25% 19% 23% 24% 6%

19 BREAKFAST Grilled bacon on wholemeal bread sandwich 2 Slices bacon 2 Slices bread 1 tsp Tomato sauce Good source of Iron, Magnesium, Selenium and Manganese. WO % 17% 11.3g 3.0g 51.1g 2.1g 12.2g 6.4g 1.3g 12% 16% 10% 15% 17% 22% 2% 2% 22% 27% 27% 22%

20 BREAKFAST Bran with banana or berries & flaxseed 30g Bran cereal ½ Banana 150ml Skimmed milk 1 tsp Flaxseed Great source of Fibre, vitamin B, D, Calcium, Folate, Iron, Magnesium, Manganese, Niacin, Riboflavin, Thiamin & Zinc. WO % 18% 9.4g 2.9g 71.2g 26.6g 16.1g 24.7g 1.2g 10% 13% 10% 15% 24% 31% 22% 30% 29% 36% 103% 20%

21 BREAKFAST Wholemeal English muffin with scrambled eggs & tomato Muffin 2 Eggs scrambled (incl a little milk & butter) Sliced tomato Good source of vitamin A, Manganese and Selenium. WO % 20% 28.4g 8.2g 35.1g 4.0g 31g 5.3g 1.5g 30% 41% 27% 41% 12% 15% 3% 4% 56% 69% 22% 25%

22 BREAKFAST Omelette with peppers and mushrooms 2 Egg omelette (incl a little milk & butter) Sliced peppers Sliced mushrooms Great source of vitamin A and C WO 202 8% 10% 15.2g 6.5g 4.5g 1.6g 13.1g 1.2g 0.4g 16% 22% 22% 33% 2% 2% 1% 2% 24% 29% 5% 7%

23 BREAKFAST Whole-wheat pancakes with banana and honey Instructions 100g Whole-wheat flour 7 tbsp Skimmed milk 1 Medium egg 1 tsp olive oil Filling 1 Banana sliced 1 tsp Flaked almonds 1 tsp Honey 1 tbsp Live plain yoghurt Mix the pancake ingredients in a bowl and whisk together into a smooth batter. Heat the oil in a pan and add a tbsp of the mixture. Tilt from side to side until the pan is covered. Turn after 1 minute and cook for a further minute. Slide the pancake onto a plate and add the yoghurt, bananas, honey and almonds Good source of fibre, protein, calcium and potassium WO % 29% 18.9g 3.0g 80.9g 28.7g 26.9g 11g 0.3g 20% 27% 10% 15% 27% 35% 24% 32% 49% 60% 46% 5%

24 BREAKFAST Fresh fruit salad with yoghurt and seeds Instructions 150g Plain live yoghurt ½ Apple cut into chunks ½ Pear cut into chunks ½ Banana sliced 1 Chopped kiwi 1 tsp Pumpkin seeds 1 tsp Sunflower seeds Put the yoghurt into a bowl and add the rest of the ingredients Good source of fibre, protein, calcium, vitamin C, omega 3, vitamin B6 and potassium WO % 22% 14.1g 5.6g 58g 56.3g 15.5g 5.5g Trace 15% 20% 19% 28% 19% 25% 47% 63% 28% 34% 23% Trace

25 BREAKFAST Strawberry and Banana Smoothie Instructions 2 Small bananas, broken into chunks 150g Frozen unsweetened strawberries 170g Pot of greek total zero yogurt 180ml Milk In a blender, combine bananas, frozen strawberries, yogurt and milk. Blend until smooth. Pour into glasses and serve This easy to make smoothie is a surprisingly filling breakfast. Strawberries rival citrus fruit with their vitamin C content so this drink is great to stock up on vitamins for the winter. WO % 13% 3.6g 2g 49.8g 12g 10g 4.2g 0.1g 4% 5% 7% 10% 17% 22% 10% 14% 18% 22% 18% 2%

26 BREAKFAST Banana Porridge Instructions 90g Rolled oats 600ml Water 1 tsp Salt 1 tbsp White sugar 2 Bananas, sliced 1 Pinch ground cinnamon 120ml Cold milk In a saucepan, combine the oats, water, salt, sugar, bananas and cinnamon. Bring to a boil, and then reduce heat to low, and simmer until the liquid has been absorbed, stirring frequently. Pour into bowls, and top each with a splash of cold milk. Serves 4. This warming start to cold winter mornings will really boost your energy for the day. Oats are high in fibre and bananas are rich in potassium, which plays an important part in decreasing the risk of high blood pressure and strokes. WO 157 6% 8% 2.1g 2g 31.9g 9g 4.3g 3.7g 0.6g 2% 3% 7% 10% 11% 14% 8% 10% 8% 10% 15% 10%

27 BREAKFAST Yoghurt with Strawberries and Muesli Instructions 80ml Apricot jam 450g Sliced strawberries 480ml Low-fat vanilla yogurt 75g Low sugar muesli without dried fruit 2 tbsp Slivered almonds, toasted Place apricot jam in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until jam melts. Add strawberries, and toss gently to coat. Spoon 60ml yogurt and top each serving with the strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons muesli and 1½ teaspoons almonds. Serves 4. Combine these simple ingredients for a quick healthy start to the day. Yogurt provides a good source of calcium, which helps your bones and works against osteoporosis. WO % 14% 4.2g 1.4g 53.5g 19g 8.7g 3.9g 0.1g 4% 6% 5% 7% 18% 23% 16% 21% 16% 19% 16% 2%

28 LUCNHES Turkey wrap with peppers 2 Slices deli turkey Handful of spinach 10 Strips chopped yellow pepper 10 Strips chopped orange pepper Low fat mayonnaise 1 Wholemeal wrap Great source of vitamin A and C WO % 14% 10.9g 1.6g 30.7g 2.5g 15g 5.4g 1.2g 11% 16% 5% 8% 10% 13% 2% 3% 27% 33% 23% 20%

29 LUCNHES Jacket potato with salad and cottage cheese Jacket potato: medium size Mixed salad (lettuce, tomato, cucumber) Low fat cottage cheese. WO % 13% 1.6g 0.7g 44g 2.1g 18g 5.2g 1.7g 2% 2% 2% 4% 15% 19% 2% 2% 35% 40% 22% 28%

30 LUCNHES Jacket potato with salad and Tuna Sweetcorn Jacket potato: medium size Mixed salad (spinach, tomato, cucumber) 75g Tuna & sweet-corn (homemade with light mayonnaise) No butter needed in the potato. Precook the night before when cooking dinner and reheat at work. WO % 18% 6g 1g 52.7g 5.3g 22.6g 6.6g 1.7g 6% 9% 3% 5% 18% 23% 4% 6% 41% 50% 28% 28%

31 LUCNHES Chicken salad 4 Slices chicken from the deli counter, then chopped 10 Cherry tomatoes Mixed salad leaves Chopped peppers Cottage cheese tsp Olive oil Squeeze of lemon juice 1 Slice of crispbread with a thin spread of butter Good source of vitamin A, B6, C and niacin. Cook up an extra chicken breast when cooking dinner and put aside for lunch the next day. WO % 12% 6.9g 1.4g 13.7g 2.7g 32.9g 3.4g 1.1g 7% 10% 5% 7% 5% 6% 2% 3% 60% 73% 14% 18%

32 LUCNHES Wholemeal pitta bread with hummus and vegetables 2 Pittas Cucumber Carrots Spring Onion 75g Hummus Slice pittas and vegetables to dip in the hummus Good source of vitamin A and trace minerals WO % 18% 9.2g 1.4g 56.9g 5.8g 13.7g 13.2g 1.4g 10% 13% 5% 7% 19% 25% 5% 6% 25% 30% 55% 23%

33 LUCNHES Ham salad sandwich with wholemeal bread 2 Slices of deli ham 2 Slices wholemeal bread Mustard Lettuce Tomato Cucumber Good source of trace minerals WO % 18% 8.3g 1.7g 53.2g 0.1g 20.2g 7.2g 2g 9% 12% 6% 9% 18% 23% <1% <1% 37% 45% 30% 33%

34 LUCNHES Soup with wholemeal roll Soup (see dinner recipes for healthy soup option) Wholemeal roll WO 116 5% 6% 2.7g 0.6g 19.6g 0g 3.7g 1.6g 0.2g 2% 4% 2% 3% 7% 9% 0% 0% 7% 8% 7% 3%

35 LUCNHES Brown rice and mixed bean salad Celery stalk, diced ¼ Tomato, diced ¼ Red onion, diced ½ Cup Brown rice Mixed beans: quarter tin, drained Use leftover rice from dinner the night before. Great source of fibre and trace minerals. WO % 15% 1.8g 0.3g 56.1g 0g 13.8g 16.1g 1.5g 2% 3% 1% 2% 19% 25% 0% 0% 25% 30% 67% 25%

36 LUCNHES Baked beans on wholemeal bread 200g Baked beans Slice of wholemeal bread Margarine WO % 15% 7.3g 0.1g 52.7g 12g 9.9g 8.8g 0.9g 8% 10% <1% <1% 18% 23% 10% 13% 18% 22% 37% 15%

37 LUCNHES Jacket potato with salad and Baked Beans Jacket potato: medium size Mixed salad (lettuce, tomato, cucumber) 150g Baked beans Great source of fibre WO % 20% 2.1g 0.1g 84.8g 20.1g 13.6g 14.2g 2g 2% 3% <1% <1% 28% 37% 17% 22% 25% 30% 59% 33%

38 LUCNHES Couscous Salad with tofu or chicken Instructions 100g Couscous ½ Tomato Cucumber 4 Olives 1 Sundried tomato 1 tbsp Olive oil Balsamic vinegar 1 Chicken breast or chicken pieces chopped or ½ packet of chopped tofu Pour boiling water over the couscous, leave for 5min and then fluff up with fork. Chop up all the remaining ingredients and mix through the couscous. Season with a little balsamic vinegar and olive oil Great source of protein, potassium, vitamin C and trace minerals. Try using leftover vegetables from the night before. WO 363 8% 10% 1.8g 18.4g 31.5g 0.8g 38.4g 7.1g 0.7g 5% 7% 7% 11% 11% 14% 1% 1% 13% 15% 13% 12%

39 LUCNHES Lentil salad with feta Instructions ½ Cup of dried or tinned puy lentils ½ Avocado cut into small cubes 1 tbsp Chopped coriander or parsley 1 Tomato finely chopped ½ Red pepper cut into small cubes 50g Feta cheese cut into small cubes Juice of one lemon 1 tbsp Olive oil Combine the lentils with double volume of water. Bring to the boil and simmer for 20 minutes or until they are soft. Rinse with cold water. Add the rest of the ingredients and mix together. Pour over the lemon and olive oil. Good source of protein, potassium, vitamin C, zinc, folic acid, vitamin E, vitamin B3 and B5. Make double the amount of lentils and keep in the freezer. WO 363 8% 10% 30.6g 18.4g 15.5g 5.5g 22.6g 5.7g 0.9g 32% 44% 61% 92% 5% 7% 5% 6% 41% 50% 24% 15%

40 LUCNHES Smoked mackerel salad Instructions 1 Piece of smoked mackerel 1 tbsp Parsley ½ Apple cut into small cubes 1 Handful of lettuce ½ Red pepper cut into small cubes 1 tbsp Olive oil ½ Avocado cut into small cubes Juice of one lemon 1 Slice of wholemeal bread with a thin spread of butter Cut up the mackerel into bite size chunks. Mix together with the apple, avocado, parsley and red pepper. Put the lettuce and mackerel mix on a plate. Mix together the olive oil and lemon then pour over the salad. Good source of protein, omega 3, vitamin C, zinc, folic acid, vitamin E, vitamin B3 and B5. WO % 29% 41.3g 10.3g 20.4g 7.4g 20.1g 5.7g 1.4g 43% 60% 34% 52% 7% 9% 6% 8% 37% 45% 24% 23%

41 LUCNHES Mediterranean Roast Beef Pita Instructions 3 tbsp Pine nuts 227g Deli roast beef, cut into thin strips 3 Leaves of romaine lettuce, shredded 2 Carrots, shredded ¼ Cucumber, thinly sliced ½ Red onion, thinly sliced 37g Crumbled feta 4 Whole-wheat pita pockets 2 tbsp Fat-free mayonnaise 2 tbsp Skim milk 1 tbsp Cider vinegar Place pine nuts in a dry pan over a medium heat; stir occasionally until lightly browned, about 3 minutes. Toss nuts, beef, lettuce, carrots, cucumber, onion and feta in a bowl. Slice pita and stuff with filling. Whisk mayonnaise, milk and vinegar in another bowl. Drizzle dressing over pita filling just before eating Some people prefer this recipe without the dressing so feel free to leave this out if you prefer. Serves 4. A healthy and affordable lunch, which can be made in the morning and taken to work in a Tupperware box. Roast beef is a good source of protein and iron. Carrots supply vitamin A, which helps bolster your immune system during cold and flu season. WO % 18% 13.1g 3.3g 37g 8.4g 28.5g 7g 0.5g 14% 19% 11% 17% 12% 16% 7% 9% 52% 63% 29% 9%

42 LUCNHES Jalapeno Ginger Butternut Squash Soup Instructions 1 tbsp Olive oil 3 Cloves garlic, chopped 1 tbsp Grated ginger ½ Jalapeño chilli, seeded and chopped ½ tbsp Salt A pinch of cayenne 907g Butternut squash, peeled and cut into 2-in. cubes 360ml Chicken stock ½ tbsp Light brown sugar 1 ½ tbsp Heavy whipping cream Heat olive oil over a high heat. Add garlic, ginger, jalapeño, and salt. Cook, stirring constantly, until fragrant but not yet browned, 1 to 2 minutes. Add cayenne and cook, stirring, for 30 seconds. Add squash, brown sugar and chicken stock. Bring to a boil, lower heat to a simmer, and cook, stirring occasionally, until squash is tender, about 20 minutes. In a blender, purée the soup in batches until smooth, then pour back into the pot. Stir in cream and adjust seasonings to taste. Serve hot. Serves 4. Smooth and spicy this good source of vitamin A helps with eye function. Can be made at home and taken to work in a thermos flask. The extra portions can be frozen for up to 2 months WO 169 7% 8% 5.7g 1.8g 30g 7g 3.7g 4.2g 1.1g 6% 8% 6% 9% 10% 13% 6% 8% 7% 8% 18% 18%

43 LUCNHES Spinach and Mushroom Frittata Instructions 280g Package frozen chopped spinach, thawed and squeezed thoroughly to remove liquid 4 Eggs 90g Part-skim ricotta cheese 65g Freshly grated Parmesan cheese 110g Chopped Portobello mushrooms 75g Finely chopped spring onions with some green tops ¼ tsp Dried Italian seasonings 1 pinch Salt and pepper, to taste Preheat oven to 190ºC. In a large bowl, whisk together all ingredients until well mixed. Spray a 9-inch pie plate with cooking spray and fill with the spinach mixture. Bake for 30 minutes, or until browned and set. Let cool for 20 minutes, cut in wedges and serve. Serves 4. Basically an omelette! It can be made the night before and eaten cold for lunch the next day. Spinach is packed with vitamins, minerals and antioxidants that help you fight infections and illness WO 167 7% 8% 9.7g 5g 6.1g 2.5g 14.9g 1.8g 0.4g 10% 14% 17% 25% 2% 3% 2% 3% 27% 33% 8% 6%

44 LUCNHES Tuna, Chickpea and Red Pepper Salad Instructions 2 tbsp Red wine vinegar 1 tsp Dijon mustard Salt and pepper 80ml Olive oil 3 Tins tuna, drained and flaked 2 Tins chickpeas, drained, rinsed, coarsely chopped 1 Jar roasted red peppers, drained, diced 18 to 20 Pitted black olives, halved or quartered 2 tbsp Chopped fresh parsley In a large bowl, combine vinegar, mustard, ¼ teaspoon. salt and 1/8 teaspoon. pepper. Whisk until salt has dissolved. Slowly whisk in olive oil until incorporated. Add tuna, chopped chickpeas, roasted peppers and olives to bowl and stir until well combined. Taste and season with additional salt and pepper, if desired. Cover and chill until ready to eat then sprinkle with fresh chopped parsley before serving. Serve salad over greens or on bread or crackers, if desired. A very filling and healthy lunch. The tuna is high in protein and the chickpeas have a low Glycaemic Index releasing energy slowly throughout the afternoon as well as being a good source of fibre WO % 19% 15g 3g 34g 14g 25g 7g 0.8g 16% 21% 1% 2% 11% 15% 12% 16% 45% 56% 29% 13%

45 LUCNHES Grilled steak with baked potato and steamed vegetables Instructions 4 Sirloin steak 4 Baking potatoes 400g Green beans 400g Broccoli 3 Carrots Olive oil Pepper 1 Clove of garlic Spike the potatoes with a fork, wrap in foil and put in the oven at 200ºC. Wipe the griddle with olive oil and then put over a medium heat until hot. Add the steaks and diced garlic and cook to taste, turning halfway. Top and tail the green beans, cut the broccoli and carrots and steam together. Great source of vitamin B6, C and trace minerals. WO % 26% 16g 5.2g 45.8g 3.1g 52g 7.6g 1.9g 17% 23% 17% 11% 15% 20% 3% 3% 95% 116% 32% 32%

46 DINNERS Pasta with pine nuts, broccoli and pesto Instructions 100g Whole-wheat pasta 1 tbsp Pesto 2 tsp Pine nuts 100g Cooked broccoli divided into small florets 1 tbsp Grated parmesan Cook the pasta, rinse in cold water then add all the rest of the ingredients Good source of fibre, magnesium, protein, zinc, folic acid, vitamin C, vitamin B3 and B5. WO % 21% 22g 13g 48.3g 3g 16.2g 9.2g 1.5g 23% 31% 43% 65% 16% 21% 3% 3% 29% 36% 38% 25%

47 DINNERS Spaghetti Bolognese Instructions 500g Turkey mince 1 Large onion 2 Carrots 2 Celery sticks 2 Cloves garlic Black pepper 2 Bay leaves Thyme Oregano Cinnamon Nutmeg 1 tsp Tomato puree mixed with cup / water 1 Tin chopped tomatoes 350g Whole-wheat spaghetti Sprinkling of parmesan cheese Brown the mince, chop and add the onions, carrots, celery, garlic along with the salt, pepper, bay leaves, herbs & spices, tomato paste and chopped tomatoes and cook for minutes. Boil the spaghetti and serve all together with a sprinkling of parmesan cheese This meal is a great source of protein, fibre, vitamin A and C and iron. Why not try the vegetarian version? WO % 24% 11.4g 3.3g 57.3g 4.6g 35.5g 9.7g 2.6g 12% 16% 11% 17% 19% 25% 4% 5% 65% 79% 40% 43%

48 DINNERS Spaghetti Bolognese (Vegetarian) Instructions 500g Quorn 1 Large onion 2 Carrots 2 Celery sticks 2 Cloves garlic Black pepper 2 Bay leaves Thyme Oregano Cinnamon Nutmeg 1 tsp Tomato puree mixed with cup / water 1 Tin chopped tomatoes 350g Whole-wheat spaghetti Sprinkling of parmesan cheese Brown the mince, chop and add the onions, carrots, celery, garlic along with the salt, pepper, bay leaves, herbs & spices, tomato paste and chopped tomatoes and cook for minutes. Boil the spaghetti and serve all together with a sprinkling of parmesan cheese Good source of vitamin A, protein and fibre. WO % 16% 6.6g 3g 47.2g 4g 25.3g 12.4g 1.1g 7% 9% 10% 15% 16% 21% 3% 4% 46% 56% 52% 18%

49 DINNERS Grilled tuna with potatoes and vegetables Instructions 4 Tuna steaks 2 Large tomatoes chopped Handful of parsley Olives: green & black Peppers: 1 red, 1 yellow, 1 orange Black pepper 2 Cloves of garlic 400g New potatoes Chop the parsley, olives, peppers and garlic. Mix with the tomatoes and season. Wrap in foil with the tuna and heat in the oven for 30 minutes at 200ºC. Boil the potatoes until soft. Great source of Omega 3, vitamin A, B12, C, Niacin and Selenium. WO % 15% 7.4g 1.8g 24.3g 1.3g 32.8g 2.9g 1g 8% 11% 6% 9% 8% 11% 1% 1% 60% 73% 12% 17%

50 DINNERS Chilli Con Carne Instructions 1 tbsp Olive oil 1 Large onion 2 Cloves garlic ½ tsp Dried chilli flakes Coriander Cumin Cardamom 2 Red peppers 50ml Water 200g Red kidney beans 1 Tin chopped tomatoes 1 tbsp Tomato puree 500g Lean beef mince 200g Brown rice 1 tbsp Reduced fat sour cream A small piece of Cheddar cheese Heat the oil in a pan and add the onion and garlic then add the spices and stir all together. Add the peppers and mince (to brown) followed by the chopped tomatoes, tomato paste and water. Then add the kidney beans and simmer the lot for 30 minutes. Serve with wholemeal rice, a dollop of sour cream and some grated cheddar cheese. A good source of protein, vitamin A and C, Calcium, Iron, Manganese and Zinc. WO % 30% 36g 16.2g 31g 4g 36.3g 6.7g 1.4g 38% 51% 54% 81% 10% 13% 3% 4% 66% 81% 28% 23%

51 DINNERS Chilli Con Carne (Vegetarian) Instructions 1 tbsp Olive oil 1 Large onion 2 Cloves garlic ½ tsp Dried chilli flakes Coriander Cumin Cardamom 2 Red peppers 50ml Water 200g Red kidney beans 1 Tin chopped tomatoes 1 tbsp Tomato puree 500g Quorn 200g Brown rice 1 tbsp Reduced fat sour cream A small piece of Cheddar cheese Heat the oil in a pan and add the onion and garlic then add the spices and stir all together. Add the peppers and mince (to brown) followed by the chopped tomatoes, tomato paste and water. Then add the kidney beans and simmer the lot for 30 minutes. Serve with wholemeal rice, a dollop of sour cream and some grated cheddar cheese. A good source of protein, vitamin A and C, Calcium, Iron, Manganese and Zinc. WO % 20% 7.1g 3.1g 53g 4g 25.8g 13.7g 1.4g 7% 10% 10% 15% 18% 23% 3% 4% 47% 57% 57% 23%

52 DINNERS Baked salmon with noodles, green beans and mange tout Instructions 1 Clove garlic 1 tbsp Olive oil Fresh basil Pepper 1 Lemon 4 Salmon fillets 300g Green beans 300g Mange tout 400g Fresh noodles 2 tbsp Chopped fresh parsley Crush the garlic and then mix with the olive oil, chopped basil, salt, pepper, lemon juice and chopped parsley. Cover the salmon fillets with the mix then place them in foil and cook in the oven for minutes at 190ºC. Steam the green beans and mange tout and boil fresh noodles in water. Serve with lemon wedges. This meal is a great source of Omega 3, protein, vitamin B, vitamin C, Niacin, Selenium and Zinc. WO % 22% 16.4g 2.4g 34.6g 2.6g 44.3g 4.8g 2.1g 17% 23% 8% 12% 12% 15% 2% 3% 80% 98% 20% 35%

53 DINNERS Pasta bake with mushrooms, peppers, tomatoes, little bit of mozzarella cheese Instructions 1 tbsp Olive oil Handful of chopped mushrooms 1 Tin chopped tomatoes Sliced peppers: red, green, orange, yellow 2 Onions Half a jar of olives 400g Whole-wheat Pasta 125g Mozzarella Boil the pasta. Heat the olive oil in a pan and then add the mushrooms, onion, peppers, olives and chopped tomatoes. Put the pasta and everything from the pan into an oven dish. Add the cheese and bake for 25 minutes. This is a great source of vitamin C and a good source of Calcium and Folate. Put some aside and take for lunch the next day. WO % 28% 11.7g 4.1g 90.9g 2.2g 22.9g 4.6g 0.8g 12% 17% 14% 21% 30% 39% 2% 2% 42% 51% 19% 26%

54 DINNERS Roast chicken, roast vegetables and sweet potato Instructions 2kg Chicken 300g Button mushrooms 1 Red onion 400g Sweet potato 200g Carrots 1 Red, green and yellow pepper Thyme, rosemary 1 tbsp Olive oil Gravy: 120ml Vegetable stock 1 tsp Flour 1 tsp Gravy browning Heat oven to 220ºC. Season chicken with thyme and rosemary and put in the oven for 90 minutes or more according to cooking instructions for chicken size. Par boil the sweet potato and carrots for around 15 minutes and then add to the roasting vegetables for 15 minutes. Chop the vegetables, drizzle with olive oil, season with salt and pepper, place all on a tray with pre-heated olive oil and cook in the oven for 25 minutes. Gravy: Towards the end of cooking take some of the juice from the chicken, drain off the fat, add to a pan, and mix with a tspn of flour and some vegetable stock and gravy browning. Season to taste. Great source of protein, vitamin A, B6, C and Niacin. Don t eat the skin on the chicken as it has a high fat content. Make a salad from the leftovers for lunch the next day WO % 18% 8.2g 1.7g 24.1g 2.2g 46.6g 5.2g 1.2g 9% 12% 6% 9% 8% 10% 6% 8% 85% 104% 22% 20%

55 DINNERS Pork chops with broccoli, peas and spinach Instructions 4 Pork chops Small broccoli head 320g Peas Bag of spinach 400g Potatoes 25g Butter 50ml Skimmed milk Grill the pork chops until cooked through. Steam broccoli and spinach; boil the peas. Boil potatoes and then mash with a little butter, skim milk and pepper. Good source of protein, fibre, vitamin A, B6, C, Folate, Niacin, Selenium and Thiamin. WO % 27% 15.5g 7.1g 62.4g 7.8g 40.7g 13.4g 2.1g 17% 22% 24% 36% 21% 27% 7% 9% 74% 90% 56% 35%

56 DINNERS Chicken and lentil tagine Instructions 4 Chicken breasts 200g Red lentils Water 1 Tin chopped tomatoes 1 Onion Parsley 1 Chicken stock cube 1 tbsp Olive oil 200g Couscous Ginger, turmeric, pepper Prep the lentils by rinsing them and boiling them for minutes or until soft. Chop the chicken into bite-size chunks and then place in a large pot containing heated olive oil to brown. Chop everything else and add it to the chicken along with the cooked lentils and chicken stock and simmer for minutes. Pour boiling water over couscous, leave for 5 minutes and then fluff up with fork. Good source of protein, Folate, Niacin and Selenium. WO % 15% 5.7g 1g 28g 2.2g 31.7g 5.6g 1g 6% 8% 3% 5% 9% 12% 2% 2% 57% 70% 23% 17%

57 DINNERS Tomato and Lentil Soup Instructions 1 Onion 2 Cloves garlic 1 tbsp Olive oil 1 tsp Cumin seeds 1 2L Water 4 Diced carrots 3 Potatoes 200g Lentils 4 Celery stems, diced 2 Leek stems 3 Cans chopped tomatoes Brown onion and garlic in a large pot with oil, then add cumin seeds. After 30secs add the carrots, celery, leek and potatoes. After 5mins add the tomatoes, lentils and water. Simmer for at least 25mins or until potatoes are soft. This soup is a great source of vitamin A and C. This should make 6-8 servings so left overs make for a great lunch the next day! WO 189 8% 9% 2.8g 0.4g 36.7g 5.5g 6.9g 8g 1.1g 3% 4% 1% 2% 12% 16% 5% 6% 13% 15% 33% 18%

58 DINNERS Homemade Pizzas Instructions 4 Wholemeal pitta pockets Olives Tomato paste ½ Onion 4 Slices deli ham Mushrooms Grated cheddar cheese Preheat the oven to 180ºC. Spread a thin layer of tomato paste on to the pitta pockets and then add your desired toppings. Sprinkle a little grated cheese on top and then cook in the oven for around 15min or until the cheese is golden. Make an extra one to take for lunch the next day. Put whatever toppings you like on the pizzas make them to suit family tastes just limit the fatty meats such as salami and how much cheese goes onto each pizza. WO % 16% 14.9g 7.3g 31g 1.4g 17.7g 4.6g 1.3g 16% 21% 24% 37% 10% 3% 1% 2% 32% 39% 17% 22%

59 DINNERS Beef Stir-fry Instructions 400g Lean beef strips 1 Onion 1 tsp Olive oil 2 Cloves garlic Fresh ginger Spinach Mixed peppers Mushrooms 2 Carrots 200g Rice noodles 1 tbsp Soy sauce In a frying pan, heat the oil and then add the diced onions, grated ginger, garlic and beef. Once the onions are soft add the rest of the vegetables and soy sauce, and cook for a further 2-3mins. Add the noodles to a pot of boiling water and cook for around 3mins, or until soft. Great source of vitamin A, B6, C and trace minerals. WO % 19% 22.2g 8g 21.1g 3.1g 21.8g 2.8g 0.9g 23% 32% 27% 40% 7% 9% 3% 3% 39% 48% 12% 15%

60 DINNERS Chicken curry Instructions 4 tbsp Curry paste 4 Chicken breasts 1 Onion 1 Red pepper 1 Can chopped tomatoes 2 Cups basmati rice 1 tbsp Olive oil Heat some oil in a pan, cut up the chicken breasts and heat in the pan until sealed. Chop the onion and add to the chicken. Add the curry paste. Put the rice on to cook. Add chopped red pepper and chopped tomatoes to the chicken. Leave to simmer for 20 minutes. Drain the rice and serve Great source of vitamin B6, C and trace minerals. Once the chicken is cooked, and before you add the paste, put some aside for a salad for lunch tomorrow. WO % 14% 5.9g 1g 30.2g 2.5g 26.6g 1.9g 0.8g 6% 8% 3% 5% 10% 13% 2% 3% 48% 59% 8% 13%

61 DINNERS Leek and bacon pasta Instructions 350g Wholemeal pasta 25g Butter 200g Back bacon 3 Medium leeks 2 tbsp Light cream cheese Black pepper Boil water, add salt and then cook pasta for minutes. Heat butter in a frying pan and add chopped bacon and leeks for 5-6 minutes. Add cream cheese, mix, and simmer for a few minutes. Drain pasta, return to pan and add bacon / leek mixture, stir, season and serve. This meal is a good source of iron, protein, fibre and vitamin Bs. WO % 24% 11.2g 5.4g 68.3g 0.9g 23g 8.4g 0.6g 12% 16% 18% 27% 23% 30% <1% 1% 42% 51% 35% 10%

62 DINNERS Leek and mushroom pasta (Vegetarian) Instructions 350g Wholemeal pasta 25g Butter 200g Mushrooms 3 Medium leeks 2 tbsp Light cream cheese Black pepper Boil water, add salt and then cook pasta for minutes. Heat butter in a frying pan and add chopped mushrooms and leeks for 5-6 minutes. Add cream cheese, mix, and simmer for a few minutes. Drain pasta, return to pan and add mushroom / leek mixture, stir, season and serve. This meal is a good source of iron, protein, fibre and vitamin Bs. WO % 20% 5.2g 3.2g 68.8g 1.2g 10.2g 8.4g 0.1g 5% 7% 11% 16% 23% 30% 1% 1% 19% 23% 35% 2%

63 DINNERS Sweet Potato Wedges Instructions 3 Medium sized sweet potatoes 1 tbsp Olive oil Preheat the oven to 180ºC. Cut the potatoes into wedges and boil in a pot for around 15 minutes. Drain the wedges and place in an oven tray. Lightly coat the wedges in oil and bake until they start to crisp (~10-15mins). Great source of vitamin A. WO 106 4% 5% 3.5g 0.5g 17.7g 7.2g 1.7g 2.8g 0.4g 4% 5% 2% 3% 6% 8% 6% 8% 3% 4% 12% 7%

64 DINNERS Salmon Burgers with new potatoes and salad Instructions 500g New potatoes 4 x 175g/6oz Skinless salmon fillets 1 tbsp Poppy seeds 1 tbsp Sesame seeds 1 tsp Ground cumin 1 tsp Dill Black pepper 1 tbsp Olive oil 1 Cup crème fraiche optional 3 Spring onions white and green parts chopped 1 tsp Lemon juice Green lettuce Combine the lemon, crème fraiche and spring onions together, add pepper then put to one side. Place salmon and cumin in a food processor and pulse until looks like coarse mince to form burgers. Transfer the salmon to a mixing bowl; add pepper, sesame seeds, poppy seeds and dill. Mix together using your hands. Form 4 burgers of equal size about ¾ inch thick. Drizzle the burgers with the olive oil and fry for 4 minutes on each side (3 minutes for a pink centre). Serve with boiled new potatoes and lettuce. Good source of omega 3, protein, vitamin D, vitamin E, calcium and selenium WO % 24% 24g 5.9g 30.7g 8.4g 31.6g 3.5g 0.9g 25% 34% 20% 30% 10% 13% 7% 9% 58% 70% 15% 15%

65 DINNERS Chicken Balls with Lemon and Parsley with potatoes Instructions 4 Chicken breasts 200ml/3½ oz Greek yoghurt 5 tbsp Bread crumbs (wholemeal) The grated peel of 1 lemon 2 Garlic cloves crushed 3 tbsp Chopped parsley Pepper 350ml/12½ oz Chicken stock In a blender mince the chicken, add the garlic, bread crumbs, lemon peel, parsley and pepper. Mix together then slowly add the yoghurt. The mix should not be too soft; it should be possible to roll into small balls. Roll into small balls (a bit smaller then a golf ball). Boil up the chicken stock, add the chicken balls and boil for 15 minutes or until cooked in side (take one out to test). Serve with potatoes or rice and salad. Great source of protein, iron and calcium. WO % 18% 5.6g 3.5g 9.7g 0g 19.2g 9.5g 0g 6% 8% 12% 18% 3% 4% 0% 35% 43% 40% 0%

66 DINNERS Cod, Prawn and Sweetcorn Chowder Instructions 1 tbsp Olive oil 2 Onions peeled and chopped 250g Sweet potatoes diced 1 Bay leaf A few sprigs of thyme 900ml Vegetable or fish stock 2 Red peppers diced 100g Frozen peas 100g Frozen sweetcorn 400g Tinned Cannelloni beans drained and rinsed 2 tbsp Corn flour 300ml Milk 350g Cod fillet cut into 3cm cubes 100g Peeled prawns Black pepper 2 tbsp Parsley chopped Heat the oil in a large saucepan, add the onions and cook until soft and translucent. Add potatoes, bay leaf and thyme. Pour in the stock and simmer covered for 15 minutes then add all the rest of the vegetables and keep simmering. Meanwhile mix the cornflour into a paste by adding a little milk and stir into the vegetables. Add the cod and continue simmering for 3 minutes, finally stir in the prawns and simmer for further 2 minutes. Season with pepper and serve with a piece of wholemeal bread and butter. Great source of protein, potassium, magnesium, phosphorus, vitamin B3 and calcium. WO % 21% 8g 1.1g 27.3g 4.8g 14.5g 6.0g 1.2g 8% 11% 4% 6% 9% 12% 4% 5% 26% 32% 25% 20%

67 DINNERS Bean Casserole Instructions ½ Tin chickpeas ½ Tin black-eyed beans ½ Tin flageolet beans 1 Onion chopped 1 tbsp Olive oil ½ tsp Cumin ½ tsp Turmeric 1 Large green pepper 3 Sticks celery chopped 1 Large carrot chopped 4 tbsp Tomato puree 1 Tin chopped tomatoes 1 tbsp Fresh parsley 3 tbsp Water 2 tbsp Parsley chopped Season to taste Heat the oil in a large saucepan; add the spices, onions, carrots, celery and peppers. Fry until soft, rinse all the tinned beans, and add to the vegetables and stir. Add the water, tomato puree and tinned tomatoes; simmer with the lid on for 30 minutes. Serve with quinoa or brown rice. Garnish with parsley. Good source of fibre, protein, folic acid, zinc, phosphorus and calcium. WO % 17% 5.5g 2.1g 53.6g 5.2g 20.5g 9.6g 1g 6% 8% 7% 11% 18% 23% 4% 6% 37% 46% 40% 17%

68 DINNERS Mediterranean Pasta Instructions 250g Wholemeal, buckwheat, millet or rice pasta 370g Can of tuna in spring water 1 tbsp Olive oil 10 Sun dried tomatoes drained and chopped 1 tbsp Black olives pitted and chopped 300ml Skimmed milk 2 tsp Marigold bouillon powder or vegetable stock cube 1 tsp Dried oregano 1 tbsp Corn flour mixed with water to a paste Black pepper Cook the pasta and drain. Stir in the olive oil, tuna, dried tomatoes and olives. Make a white sauce by pouring the milk into a pan, stir in the bouillon and dried herbs. Add the cornflour paste and whisk for 3 5 minutes over a gentle heat until the sauce is thick and smooth. Pour the sauce over the pasta mix, season with black pepper. Serve. Good source of fibre, protein, omega 3 and calcium WO % 25% 8.3g 1.1g 62g 7.6g 19.4g 4.4g 1.5g 9% 12% 4% 6% 21% 27% 6% 8% 35% 43% 18% 25%

69 DINNERS Baked Crusted Cod Instructions 4 Cod fillets 200g Brown bread crumbs 2 tbsp Olive oil 2 tbsp Chopped parsley 2 tbsp Chopped dill The juice and grated peel of 1 lemon 1 Clove of garlic Black pepper 2 Eggs beaten Flour Pre heat the oven to 200ºC Combine together the breadcrumbs, olive oil, lemon and lemon peel, herbs, and some ground pepper. Coat the cod with some flour and dip into the beaten egg, then coat with the breadcrumb mix. Bake in the oven for 20mins. Serve with spinach and new potatoes Good source of protein and B vitamins WO % 13% 16.9g 2.1g 14.7g 1.5g 19.4g 2.5g 0.9g 18% 24% 7% 11% 5% 6% 1% 2% 35% 42% 10% 15%

70 DINNERS Fish Soup Instructions 2 Cod fillets cut into 3cm chunks 1 tbsp Olive oil 1 Fennel bulb sliced or 3 sticks of celery sliced thinly 1 Large onion chopped Juice of a lemon 3 Garlic cloves crushed 3 tbsp Chopped parsley and chopped dill Black pepper 1 tsp Swiss vegetable bouillon 500ml of water 1 Tin crushed tomatoes Crème fraiche 4 tbsps optional 1 tbsp Mayonnaise 1 Crushed clove of garlic 1 Loaf of French bread Mix the crème fraiche, mayonnaise and garlic together. Fry the onion, garlic, celery and fennel until soft. Add the tinned tomatoes, water and vegetable stock. Simmer for 10 minutes. Add the lemon, fish and herbs. Simmer for another 5 minutes. Serve with a tspn of the crème fraiche mix and a piece of warm French bread. Good source of protein, vitamin C, calcium and folic acid WO % 16% 15.8g 2.2g 26.8g 2.2g 21.4g 2.7g 0.9g 17% 23% 7% 11% 9% 12% 2% 2% 39% 48% 11% 15%

71 DINNERS Pumpkin, Spinach and Chickpea Curry Instructions 2 tsp Vegetable oil 1 Onion, halved, thinly sliced 500g Pumpkin, deseeded, peeled, cut into 3cm pieces 100ml Madras chilli & cumin cooking sauce 185ml Light coconut milk 60ml Water 1 x 400g Tin chickpeas, rinsed, drained 1 Bunch spinach, washed, dried, ends trimmed 2 tbsp Fresh coriander leaves Heat the oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring, for 3-4 minutes or until onion softens. Add the pumpkin, cooking sauce, coconut milk and water, and bring to the boil. Reduce heat to low and cook, covered, stirring occasionally, for minutes or until pumpkin is tender. Add chickpeas and spinach. Cook, covered, for 3-4 minutes or until spinach wilts. Remove from heat. Good to warm you up on a cold night. Serve with some brown rice and sprinkle with fresh coriander. Pumpkin is loaded with vitamins, antioxidants, and lots of minerals, including magnesium, potassium, and iron WO % 14% 15g 6g 25g 8.9g 11g 8g 0.3g 16% 21% 20% 30% 8% 11% 7% 10% 20% 24% 33% 5%

72 DINNERS Spicy Lamb Flatbread Pizza Instructions Olive oil spray 1 Red onion, halved, thinly sliced 1 Red capsicum, halved, deseeded, thinly sliced 300g Lean lamb mince 1 tsp Ground cumin 1 tsp Ground paprika 1 tsp Ground coriander 2 tbsp Currants 2 tbsp Chopped fresh continental parsley 80ml Passata (tomato pasta sauce) 2 Pieces wholemeal flat bread 1 Bunch rocket, trimmed, shredded 130g Low-fat natural yoghurt Preheat oven to 220 C. Heat 2 large baking trays in the oven for 10 minutes. Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and capsicum. Cook, stirring occasionally, for 4-5 minutes or until soft. Increase heat to high. Add the mince. Cook, stirring with a wooden spoon to break up any lumps, for 4-5 minutes or until the mince changes colour. Add the cumin, paprika and coriander. Cook, stirring, for 1-2 minutes or until aromatic. Remove from heat. Stir in the currants and parsley. Divide passata and mince mixture among bread. Place on the trays. Bake for 8-10 minutes or until bases are crisp. A great healthy alternative to a pizza delivery. Its fun to make and the lamb provides a great source of protein and good fats like Omega 6. Cut each pizza into quarters. Top with rocket and serve with the yoghurt. WO % 13% 5g 1.5g 30g 2g 24g 4.5g 0.1g 5% 7% 5% 8% 10% 13% 2% 2% 44% 53% 19% 2%

73 DINNERS Baked Salmon Fillets Dijon Instructions 4 Salmon fillets 3 tbsp Prepared Dijon-style mustard Salt and pepper to taste 40g Dry breadcrumbs 60g Butter, melted Preheat oven to 200ºC. Line a shallow baking pan with foil. Place salmon skin-side down on foil. Spread a thin layer of mustard on the top of each fillet, and season with salt and pepper. Top with bread crumbs, then drizzle with melted butter. Bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork. Serve with salad or some steamed vegetables. The Omega 3 in salmon helps to decrease chances of inflammation which can lead to problems such as heart disease or diabetes. Oily fish also helps reduce stress levels and keeps you calm WO % 17% 21.5g 10g 7.5g 0.7g 25g 0.4g 0.6g 23% 31% 33% 50% 2% 3% 1% 1% 45% 56% 2% 10%

74 DINNERS Garlic Chicken Stir Fry Instructions 2 tbsp Peanut oil 6 Cloves garlic, minced 1 tsp Grated fresh ginger 1 Bunch spring onions, chopped 1 tsp Salt 450g Boneless skinless chicken breasts, cut into strips 2 Onions, thinly sliced 150g Sliced cabbage 1 Red bell pepper, thinly sliced 300g Sugar snap peas 240ml Chicken stock 2 tbsp Soy sauce 2 tbsp White sugar 2 tbsp Corn-starch Heat peanut oil in a wok or large skillet. When oil begins to smoke, quickly stir in 2 cloves minced garlic, ginger root, green onions and salt. Stir fry until onion becomes translucent, about 2 minutes. Add chicken and stir until opaque, about 3 minutes. Add remaining 4 cloves minced garlic and stir. Add sweet onions, cabbage, bell pepper, peas and ½ cup of the stock and cover. In a small bowl, mix the remaining ½ cup stock, soy sauce, sugar and corn-starch. Add sauce mixture to wok/skillet and stir until chicken and vegetables are coated with the thickened sauce. Serve immediately, over hot rice if desired. Quick and easy to make this stir fry is delicious served with brown rice The garlic is great for your heart and helps reduce blood pressure. WO % 17% 8.5g 1.6g 32g 12g 31.4g 5.9g 1.1g 9% 12% 5% 8% 11% 14% 10% 13% 57% 70% 25% 18%

75 DINNERS Beef Stroganoff Instructions 1 tbsp Vegetable oil 450g Sirloin steak, trimmed of all fat and sliced into very thin strips Pinch of caraway seeds (optional) ½ Large onion, chopped 1 Packet white mushrooms, sliced 1 tbsp Tomato paste ½ tbsp Paprika ½ tsp Salt 200ml Beef stock 1 tbsp Chopped parsley 120ml Low-fat or regular sour cream 170g Extra-wide egg noodles, cooked Heat the oil in a large pot over medium-high heat. Add the sirloin, browning it (in batches if necessary). Remove and set aside. Place the caraway seeds (if using) and onion in the pot. Cook, stirring occasionally, until the onion is transparent, about 5 minutes. Add the mushrooms and cook until soft, another 8 minutes. Stir in the tomato paste, paprika and salt until well blended. Add the sirloin and stock, stirring to combine. Simmer until the meat is very tender and about half the liquid remains, 10 to 15 minutes. Remove from heat and stir in the parsley and sour cream. Serve over the egg noodles. Make extra and keep for an easy to prepare meal on Friday evening. A classic comfort food dinner. Pair with steamed carrots and a green salad. Beef is full of iron, protein and Zinc, which is essential for a functioning immune system. WO 101 4% 5% 20g 7g 38g 4g 34g 3g 0.4g 21% 29% 23% 35% 13% 17% 3% 4% 62% 76% 13% 7%

76 DINNERS Turkey and Bean Chilli Instructions 150g Red onion, chopped 1 Poblano pepper, seeded and chopped 1 tsp Bottled minced garlic 550g Ground turkey 1 tbsp Chilli powder 2 tbsp Tomato paste 2 tsp Dried oregano 1 tsp Ground cumin ¼ tsp Salt ¼ tsp Black pepper 1 tin Cannellini beans, rinsed and drained 1 tin Chopped tomatoes, undrained 300ml Chicken stock A handful of chopped fresh coriander 6 lime wedges Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chilli powder and next 8 ingredients including the chicken stock; bring to a boil. Reduce heat, and simmer 10 minutes. Stir in coriander. Serve with lime wedges. Can be accompanied with brown rice. This works out as a really cheap dinner. Turkey is a low-fat, inexpensive alternative to traditional beef. Beans pack fibre, while canned tomato provides cancer-fighting lycopene. WO 211 8% 11% 6.5g 1.7g 16.4g 4.7g 22.5g 4.7g 0.4g 7% 9% 6% 9% 5% 7% 4% 5% 41% 50% 20% 7%

77 SNACKS Tzatsiki & chopped peppers 5 Strips yellow pepper 5 Strips green pepper 5 Strips orange pepper 5 Strips red pepper 3 tbsp Tzatsiki Good source vitamin A and C WO 75 3% 4% 0.6g 0.1g 16.6g 2.3g 3.3g 2.9g 0.4g <1% 1% <1% 1% 6% 7% 2% 3% 6% 7% 12% 7%

78 SNACKS Hummus and carrots/ cucumber/celery 3 tbsp Hummus 5 Strips Carrots 5 Strips Cucumber 2 Sticks Celery Good source vitamin A WO 112 5% 6% 4.4g 0.7g 15.8g 1.8g 5g 6.2g 0.8g 5% 6% 2% 4% 5% 7% 2% 2% 9% 11% 26% 13%

79 SNACKS Yoghurt and fruit with nuts/seeds 150g Pot greek total 0% 4 Strawberries Handful of blueberries Small handful of mixed nuts and seeds Good source protein and calcium WO 244 9% 12% 10.5g 1.4g 24g 15.3g 17.5g 4.9g 1.3g 11% 15% 5% 7% 8% 10% 13% 17% 32% 39% 20% 22%

80 SNACKS Rice cakes and nut butter + fresh fruit 2 x Rice cakes Spreading of nut butter 1 Piece of fruit (e.g. Apple) Good source of unsaturated fats. Nut butter can be almond butter, cashew butter, hazelnut butter, natural peanut butter; usually found in vegetarian section of supermarkets WO % 14% 12.5g 1.3g 40g 14g 4.7g 5.2g 0.4g 13% 18% 4% 7% 13% 17% 12% 16% 9% 10% 22% 7%

81 SNACKS Fruit and nuts 1 Apple, clementine, banana or pear 5 Almonds, cashew nuts, brazil nuts or walnuts Good source of essential fats, protein and fibre. WO 213 6% 7% 6.8g 0.6g 20.5g 11.7g 2.2g 2.8g 0.3g 7% 10% 2% 3% 7% 9% 10% 13% 4% 5% 12% 5%

82 SNACKS Popcorn 25g Plain popped in microwave popcorn Good source vitamin A and C WO 96 10% 12.5% 0.6g 0.1g 16.6g 2.3g 3.3g 2.9g 0.4 4% 5.5% 3% 4.5% 17% 22% 15% 20% 11% 13% 12% 2.50%

83 SNACKS Banana Medium sized banana Good source vitamin B6 and C and potassium. WO 108 4% 5% 0.6g 0.3g 27.7g 14.6g 1.2g 2.8g 0.5g <1% 1% 1% 2% 9% 12% 12% 16% 2% 3% 12% 8%

84 SNACKS Wholemeal muffin or toast with cottage cheese and tomato 1 Wholemeal muffin 20g Low fat cottage cheese 2 Slices tomato Pepper Good source of vitamin A, C and fibre. WO 159 4% 5% 1.7g 0.3g 29.1g 1g 8.6g 4.8g 0.5g 2% 2% 1% 2% 10% 13% 1% 1% 16% 19% 20% 8%

85 SNACKS Tuna on Crispbread 2 Crispbread 1 Tin of flavoured tuna Good source of protein WO % 12% 1.6g 0.4g 11.4g 0g 43.7g 1.5g 0.08g 2% 2% 1% 2% 4% 5% 0% 80% 97% 6% 1%

86 SNACKS Apple and oatcakes 1 Medium sized apple with 2 Oatcakes Good source of vitamin C and fibre. WO 157 6% 8% 3.8g 1.6g 23.2g 11.6g 2.4g 3.5g 0.4g 4% 5% 5% 8% 8% 10% 10% 13% 4% 5% 15% 7%

87 SNACKS High Fibre Chocolate Brownie Instructions 1 Can black beans, drained and rinsed 2 Cups water ½ Cup prunes ¼ Cup packed dark brown sugar ½ Cup oats 1 tsp Vanilla extract 1 3 Cup dark cocoa powder 1 ½ Cups whole wheat flour 1 ½ tsp Baking powder ½ Cup mini chocolate chips Pre-heat the oven to 180ºC. In a food processor, add the prunes and pulse a few times to start to break them down. Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. Add the brown sugar and vanilla extract and pulse a few times to combine. Add the oats, flour, cocoa powder and baking powder to the food processor and pulse until combined. Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.) Add the chocolate chips and pulse a few times to mix in. Coat a 9 x 13-inch baking dish with non-stick cooking spray, then pour in the brownie batter. Bake 30 minutes, or until a toothpick inserted in the centre comes out clean. Allow to cool before slicing into 12 brownies. Good source of protein and fibre. WO 146 6% 7% 3g 1.6g 32.7g 8.4g 6.1g 9.2g 0.3g 3% 4% 5% 8% 11% 14% 7% 9% 11% 14% 38% 5%

88 SNACKS Roasted Red Pepper and Cannellini Bean Dip Instructions A handful of chopped fresh basil 1 tsp Balsamic vinegar 1 tin Cannellini beans, rinsed and drained 1 jar Roasted red bell peppers, rinsed and drained 1 Large garlic clove 2 tbsp Extra virgin olive oil ½ tsp Salt ½ tsp Freshly ground black pepper Place first 5 ingredients in a food processor; process until smooth. With processor on, slowly add oil through food chute. Stir in salt and black pepper. This Mediterranean-inspired dip offers a little extra protein, heart-healthy monounsaturated fat, and fibre. Serve with cut-up vegetables or toasted pita wedges. WO 62 2% 3% 3.5g 0.5g 5.9g 4.5g 1.5g 1.5g 0.3g 4% 5% 2% 3% 2% 3% 4% 5% 2% 3% 6% 5%

89 SNACKS Oat and Pecan Biscuits Instructions 210g All-purpose flour ½ tsp Salt ½ tsp Baking soda 60g Butter, softened 170g Reducedfat cream cheese, softened 270g Firmly packed dark brown sugar 2 Eggs 1 tsp Vanilla extract 270g Uncooked regular oats Handful of dried cherries Vegetable cooking spray 75g Chopped pecans Preheat oven to 180c. Combine flour, salt, and baking soda. Beat butter, cream cheese, and sugar at medium speed with an electric mixer until fluffy. Add eggs and vanilla, beating until blended. Gradually add flour mixture, beating at low speed just until blended. Stir in oats and dried cherries. Drop dough by rounded tablespoonfuls onto baking sheets coated with cooking spray; gently flatten dough into circles. Sprinkle a few chopped pecans onto each dough circle, gently pressing into dough. Bake, in batches for 13 to 14 minutes or until a wooden pick inserted in centre comes out clean. Remove biscuits from baking sheets to wire racks, and let cool 10 minutes. Place baked biscuits in zip-top plastic freezer bags, seal, and store in the freezer for up to one month. Making biscuits yourself is not only fun but also a healthier alternative to shop bought versions. Add fibrous nuts, dried fruits and you can also reduce sugar content to taste. WO 97 4% 5% 2.6g 1.2g 16g 15g 2g 1g 0.6g 3% 4% 4% 6% 5% 7% 13% 17% 4% 4% 4% 10%

90 SNACKS Spicy Sesame-Nut Mix Instructions 1 Large egg white 2 tbsp Honey 1 tbsp Sesame seeds 4 tsp Dried rubbed sage 3 4 tsp Cinnamon ¼ tsp Cayenne ½ tsp Salt 260g Salted peanuts 260g Pecan nuts 150g Pine nuts Preheat oven to 150c. In a small bowl, whisk egg white until frothy; whisk in honey, sesame seeds, sage, cinnamon, cayenne, and salt. Add nuts and stir. Divide mixture between 2 large non-stick or parchment-lined baking pans and spread into an even layer. Bake, stirring often with a wide spatula, until nuts are golden and fragrant, 20 to 25 minutes. To prevent sticking, turn mixture often with spatula as it cools. Serve warm or cool. Nuts curb pangs of hunger and give you a feeling of fullness. By adding sesame seeds you increase the protein, fibre, vitamin B-complex, magnesium, calcium, iron and copper WO % 24% 44g 5g 15g 12g 14g 6.2g 0.2g 46% 63% 17% 25% 5% 7% 10% 14% 25% 31% 25% 3%

91 DESSERTS Strawberries & Balsamic Vinegar 10 Strawberries ½ tsp Sugar 1 tsp Balsamic vinegar Good source vitamin C WO 52 2% 3% 0.5g 0g 12.5g 8.4g 0.7g 2.8g 0.2g <1% 1% 0% 0% 4% 5% 7% 9% 1% 2% 12% 3%

92 DESSERTS Banana split Banana 80g Plain low fat yoghurt ½ tsp Honey 1 tsp Flaked almonds Good source of vitamins and trace minerals WO 278 9% 11% 1.9g 0.5g 50.7g 37.5g 5.4g 2.8g 0.7g 2% 3% 2% 3% 17% 22% 31% 42% 10% 12% 12% 12%

93 DESSERTS Sorbet 100g Flavour of your choice Good source vitamin C WO 100 4% 5% 0g 0g 29g 26g 0g 1g 0g 0% 0% 0% 0% 10% 12% 22% 29% 0% 0% 4% 0%

94 DESSERTS Stewed Fruit and Custard Instructions 4 Apples diced 1 tsp Cinnamon 1 tbsp Honey Homemade custard with semi-skimmed milk Heat apples with honey, cinnamon and water until the apples are soft. Great source of vitamin A and Calcium. Serves 4 WO 230 9% 11% 6.7g 3.4g 40.4g 18.1g 7.5g 3.8g 0.4g 7% 10% 11% 17% 13% 17% 15% 20% 14% 17% 16% 7%

95 DESSERTS Fruit Crumble Instructions 4 Apples peeled and cut into slices 1 Punnet of blackberries or raspberries 200g Whole-wheat flour 2 tbsp Oats 1 tbsp Olive oil 50g Margarine 1 tbsp Brown sugar Pre heat the oven to 180 C Put the flour, sugar and oats into a bowl. Rub in the oil and margarine to make a crumble. Lay the apples and berries in an ovenproof dish. Cover with the crumble and bake in the oven for 20 minutes Serve with plain yoghurt Good source of vitamin C fibre, magnesium and antioxidants WO % 21% 17.6g 3g 57g 26g 11g 11g 0.1g 19% 25% 10% 15% 19% 25% 22% 29% 20% 24% 46% 2%

96 DESSERTS R ice Pudding Instructions 200g Basmati rice 6 tbsp Honey 410ml Water 200g Plain yoghurt 2 tbsp Lemon juice 1 tbsp Chopped almonds ½ tsp Cinnamon Rinse the rice well, put it in a pan and add the water. Bring to the boil and simmer for 15 minutes until the water has been absorbed. Add the yoghurt, honey and lemon juice. Stir gently add the cinnamon do not let it boil. Serve with the chopped almonds on top. Good source of protein and calcium WO % 20% 15.5g 1.2g 80g 16.7g 19.3g 10.5g 0.7g 16% 22% 4% 6% 27% 35% 14% 19% 35% 43% 44% 12%

97 Shopping list Here is everything you ll need for your healthy eating plan, which you ll also see is great value for money. Better still, for the costs involved, other members of the family can enjoy the meals too! If you re a single person or a couple, you ll need to scale down the list as the amounts are based on a family of 4. If you already have some of the ingredients, for example some of the non-perishables, it will work out even cheaper. Remember, the list isn t set in stone try to be adventurous, but if you really don t like something, don t force yourself to eat it. The idea is to find new flavours and combinations you enjoy. Total cost of 7-weeks of shopping Weekly cost Daily cost 17.82

98 Shopping list Week 1 Fruit and vegetables 1 pack of tomatoes 1 bag of cherry tomatoes 12 apples 5 bananas 1 pack of raspberries or blackberries 1 box of blueberries 1 box of strawberries 1 bag of spinach 2 yellow peppers 2 orange peppers 4 red peppers 5 large onions Celery 2 garlic bulbs Fresh thyme Fresh oregano Fresh parsley Fresh basil Fresh coriander 1 lemon 300g green beans 300g mange tout 1 Bag of mixed salad leaves 500g pumpkin 4 carrots 1 cucumber 1 box of mushrooms Dairy products 2 pints semi-skimmed milk 1 small pot of single cream 10 eggs 1 tub of margarine Nut butter 1 jar of low fat mayonnaise Small piece of parmesan cheese 1 large pot of low fat yoghurt 1 pot of low fat cottage cheese 1 small pot of reduced fat sour cream Small piece of cheddar cheese Meat/Fish products Sliced deli turkey 500g turkey mince 4 salmon fillets 4 chicken breasts 8 slices deli chicken 500g lean beef mince Sliced deli ham Frozen products 1 tub of sorbet Bakery Loaf of wholemeal bread 1 pack of wholemeal wraps 1 pack of wholemeal pita pockets Non-perishables 1 box of rice crackers 2 bags of dried fruit and nuts Salt Pepper Cinnamon Nutmeg 2 bay leaf 1 tube of tomato puree 3 tins chopped tomatoes 3 tins of tuna 3 tins of chickpeas 1 pack whole-wheat spaghetti 1 bag of sunflower seeds Red wine vinegar Dijon mustard Olive oil 2 jars roasted red peppers 1 jar black olives 1 jar of honey 1 bag of sesame seeds Dried sage Cayenne 1 bag of salted peanuts 1 bag of pecan nuts 1 bag of pine nuts 400g fresh noodles Vanilla extract 1 bag of caster sugar 1 bag of corn flour Porridge oats 1 box of oat cakes Basmati rice Brown rice Curry paste Pack of Ryveta 1 jar of Madras chilli and cumin cooking sauce 1 tin of light coconut milk Balsamic vinegar 1 tin of cannellini beans 1 tin of red kidney beans 1 tin of black beans Apricot jam Low sugar muesli without dried fruit 1 bag of unsalted raw almonds 1 pack of couscous 1 jar of sundried tomatoes Pack of Tofu Cardamom Chilli flakes Cumin Pack of dark brown sugar Cocoa powder 1 bag of whole-wheat flour Baking powder 1 small bag of chocolate chips 1 bag of prunes Total cost Total cost

99 Shopping list Week 2 Fruit and vegetables 1 box of blueberries 1 box of raspberries 2 garlic bulbs Fresh ginger 1 bunch spring onions 7 onions 1 cabbage 300g sugar snap peas 11 apples 5 bananas 1 bag of cherry tomatoes 1 bag of mixed leaf salad 7 red Peppers 1 green pepper 1 orange pepper 1 yellow pepper 4 lemons 2 packs of mixed vegetables 1 box of mushrooms Fresh parsley Fresh coriander 1 cucumber 3 medium potatoes Celery 8 carrots 2 leeks 2 oranges 1 avocado 1 lettuce Dairy products 3 pints semi skimmed milk 2 large pots low fat yoghurt Small pot of single cream 8 eggs 1 pot of low fat cream cheese 1 pot of low fat cottage cheese 1 pot of sour cream Small piece of cheddar cheese Feta cheese Mozzarella Meat/Fishproducts 450g chicken breasts A few slices of deli chicken 500g lean beef mince Smoked mackerel 1 pack of bacon 1 whole chicken 450g sirloin steak Frozen products Frozen strawberries Bakery 1 pack of wholemeal rolls 1 loaf of wholemeal bread 1 pack of wholemeal muffins Non-perishables 1 bag of pumpkin seeds Peanut oil Chicken stock 1 bottle of soy sauce Corn starch 1 bag of dried cherries Vegetable cooking spray 5 tins of tuna 2 tins of chickpeas Paprika Beef stock Extra wide noodles Hummus 1 jar roasted red peppers 1 jar of black olives 1 bag dried fruit and nuts 5 cans of chopped tomatoes 1 bag dried lentils 1 pot of soup 1 tin of red kidney beans 1 box of high fibre cereal 1 bag of flaxseed 1 bag of popcorn 1 bag of whole-wheat pasta 1 bag of unsalted nuts Total cost Total cost

100 Shopping list Week 3 Fruit and vegetables 4 bananas 1 box of raspberries 1 box of blueberries 1 box of strawberries 1 cucumber 1 box of tomatoes 3 leeks 2 red peppers 1 green pepper 3 apples 2 garlic bulbs Fresh basil 1 lemon 700g green beans 300g mange tout 2 kiwis Fresh ginger 1 Jalapeno chilli 907g butternut squash 2 oranges 1 bag of mixed salad leaves 2 onions 500g pumpkin 2 bags of spinach Fresh coriander 2 packs of mushrooms 1 bunch of spring onions 400g potatoes 2 heads of broccoli 4 baking potatoes 3 carrots 3 sweet potatoes Dairy products 2 pints of semi skimmed milk 2 large pots low fat yoghurt 1 pack of butter 1 pot of low fat soft cheese 3 low fat desserts 8 eggs 1 pot of whipping cream 1 pot of low fat cottage cheese 1 pot of low fat ricotta cheese 1 small piece of parmesan cheese 1 small piece of cheddar cheese Meat/Fish products 1 pack of bacon 4 salmon fillets 1 pack of sliced ham 4 pork chops 4 sirloin steaks Frozen products 1 pot of sorbet 1 bag of frozen peas Bakery 1 pack of wholemeal muffins 1 loaf of wholemeal bread 1 pack of wholemeal rolls 1 pack of wholemeal pitta pockets Non-perishables 1 bag of mixed seeds 1 bag of dried fruit and nuts 1 pot of Tzatsiki 400g fresh noodles 1 box of muesli 1 box of crackers 1 tin chickpeas Dried Italian seasoning 1 jar of Madras chilli and cumin cooking sauce 1 tin of light coconut milk 1 jar of olives Total cost Total cost

101 Shopping list Week 4 Fruit and vegetables 9 bananas Fresh basil 2 garlic bulbs 7 carrots 2 cucumbers 9 apples 2 oranges 4 onions 1 red onion Fresh parsley Fresh coriander Fresh dill Fresh ginger 2 bags of spinach 1 red pepper 1 green pepper 1 box of mushrooms Celery 1 box of tomatoes 1 chilli 2 limes 1 bunch of spring onions 1 box of strawberries 2 lemons 300g green beans 300g mange tout 1 fennel bulb Dairy products 3 pints of semi skimmed milk 2 large pots of low fat yoghurt 2 low fat desserts Nut butter 6 eggs 1 jar of low fat mayonnaise 1 pot of single cream 1 pot of crème fraiche Meat/Fish products 5 chicken breasts 400g lean beef strips 500g ground turkey 4 salmon fillets A few slices of deli turkey 2 cod fillets Frozen products Frozen strawberries Bakery 1 pack of wholemeal pitas 1 loaf of wholemeal bread 1 pack of wholemeal wraps 1 loaf of French bread Non-perishables 1 pack of porridge oats 2 tin of cannellini beans 1 jar roasted red peppers Olive oil 1 bag of raw almonds 4 tins chopped tomatoes Turmeric 1 pack of rice noodles 2 bags of dried fruit and nuts 1 tin of mixed beans 1 pack of wholemeal pasta 2 tins of tuna Vegetable stock 1 pack of brown rice Bottled minced garlic 1 pot of hummus 400g fresh noodles 1 pack of Quorn mince 1 bag of whole-wheat spaghetti Total cost Total cost

102 Shopping list Week 5 Fruit and vegetables 2 kiwis 1 romaine lettuce 3 carrots 1 cucumber 1 red onion 4 red peppers 3 orange peppers 3 yellow peppers 1 pack of tomatoes 1 garlic bulb 2 lemons Fresh dill Fresh parsley 4 bananas 1 box of blueberries 2 boxes of strawberries 1 box of raspberries 1 box of portobello mushrooms 1 bunch of spring onions 2 bags of mixed salad leaves 2 onions 3 oranges 320g peas 800g potatoes 1 head of broccoli 1 bag of spinach 4 jacket potatoes 6 apples Dairy products 3 pints of skimmed milk Feta cheese 1 jar of fat free mayonnaise 1 pot of low fat cottage cheese 15 eggs 2 large pots of low fat yoghurt 1 pot of low fat ricotta cheese 1 small piece of parmesan cheese mozzarella 1 pack of butter 1 pot of low fat cream cheese 1 low fat dessert 1 small piece of cheddar cheese 1 pot of single cream Meat/Fish products Slices of deli roast beef 4 pork chops 4 tuna steaks Deli sliced turkey 4 chicken breasts 1 pack of bacon Deli sliced ham 2 cod fillets Frozen products 1 bag of frozen spinach Bakery 1 pack of whole-wheat pitas 1 pack of wholemeal muffins 1 box of dried brown bread crumbs 1 loaf of wholemeal bread 1 pack of wholemeal wraps 1 pack of wholemeal rolls Non-perishables 3 bags of dried fruit and nuts 1 jar of honey 1 bag of sunflower seeds 1 bag of salted peanuts 1 bag of pecan halves 1 bag of pine nuts 1 tin of chopped tomatoes 1 bag of whole-wheat pasta 1 jar of olives 1 pot of hummus 1 tin of baked beans 1 bag of whole-wheat flour 1 bag of dried cherries 1 jar of pesto 1 tin of tuna Total cost Total cost

103 Shopping list Week 6 Fruit and vegetables 9 bananas 6 red peppers (one can be a capsicum if you can find it) 3 green peppers 2 yellow peppers 11 apples 2 garlic bulbs Fresh coriander Fresh parsley Fresh dill Fresh thyme Fresh rosemary 4 onions 2 red onion 2 baking potatoes 1 bag of mixed salad 2 boxes of mushrooms 3 leeks 1 box of strawberries 2 oranges 1 bag of rocket Celery 1 small bag of carrots 1 box of raspberries 1 fennel bulb 1 lemon 400g sweet potatoes Dairy products 2 pints of semi-skimmed milk Nut butter 1 pot of low fat sour cream 1 small piece of cheddar cheese 1 pot of low fat cream cheese 1 pack of butter 2 large pots of low fat yogurt 4 eggs 1 pot of margarine 1 pot of crème fraiche Meat/Fish products 500g minced Quorn 4 chicken breasts Sliced deli ham 300g lean lamb mince 2 cod fillets 1 whole chicken Frozen products 1 pot of sorbet Bakery 1 loaf of wholemeal bread 1 pack of wholemeal flatbread 1 pack of wholemeal rolls Non-perishables 1 pot of tzatsiki 1 box of crackers 1 tin of red kidney beans 4 tins chopped tomatoes 1 box of high fibre cereal 2 bags of dried fruit and nuts 2 tins of tuna 1 tin of sweetcorn 1 jar of curry paste 1 tin of baked beans 1 pack of wholemeal pasta 1 box of low sugar muesli without dried fruit 1 bag of currants 1 jar/tin Passata (tomato pasta sauce) 1 tin of chickpeas 1 tin of flageolet beans 1 tin of black-eyed beans Total cost Total cost

104 Shopping list Week 7 Fruit and vegetables 6 bananas 2 bags of fresh parsley Fresh basil Fresh rosemary Fresh thyme Fresh coriander 10 apples 2 garlic bulbs Fresh ginger Bunch of spring onions 5 onions 3 Red onions 1 cabbage 5 red peppers (1 capsicum if you can find one) 2 green peppers 1 yellow pepper 300g sugar snap peas 1 romaine lettuce 300g carrots 1 cucumber 2 oranges 500g new potatoes 1 lemon 1 kiwi 2 baking potatoes 1 bag of mixed salad leaves 500g pumpkin 1 bag of spinach 1 box of strawberries 650g sweet potatoes 1 chilli pepper 2 limes 1 box of portobello mushrooms 1 bag of rocket 1 bag of mixed vegetables 1 box of tomatoes 2 packs of button mushrooms Dairy products 3 pints of semi skimmed milk 13 eggs 2 large pots of low fat yogurt Feta cheese 1 jar of low fat mayonnaise 1 pot of crème fraiche 1 pot of low fat cottage cheese 1 pot of single cream 1 pack of butter 1 pot of low fat cream cheese 1 pot of low fat ricotta cheese 1 small piece of parmesan cheese 1 low fat dessert 1 pot of low fat sour cream Meat/Fish products A few slices of sliced deli roast beef 8 salmon fillets 350g cod fillets 100g peeled prawns 550g turkey mince 300g lamb mince 1 pack of bacon 1 whole chicken 450g sirloin steak Frozen products 1 bag of frozen strawberries 1 bag of frozen sweetcorn 1 bag of frozen spinach Bakery 1 pack of whole wheat pita pockets 1 pack of wholemeal rolls 1 pack of wholemeal flatbread 1 pack of wholemeal muffins Non-perishables 1 bag of salted peanuts 1 bag of pecans 1 bag of pine nuts 3 tins of tuna 3 tins of chickpeas 2 jars of roasted red peppers 1 jar of black olives 1 pack of brown rice 1 bag of dried fruit and nuts 1 bag of poppy seeds 4 tins of cannellini beans 1 jar of madras chilli and cumin cooking sauce 1 tin of light coconut milk 1 tin chopped tomatoes 1 bag of dried cherries 1 pot of tzatsiki 1 jar of passata 1 tube of tomato paste 1 pack of extra wide egg noodles Total cost Total cost

105 Food on the move The secret of success: plan your day in advance Tasty and healthy food is important to keep you focused when you re at your busiest. Look at where you ll be and when, and make a plan for how to: Eat regularly Stay hydrated Fit in some extra activity into the day Maintain high energy levels and a positive frame of mind throughout the day, no matter what challenges you may face. When you make your plans, take account of how you may need to be flexible and look after your health and wellbeing at all times. 1. Make sure you have drinking water in your van 2. Make sure you have some healthy snacks in the van 3. Make sure you plan minutes, or even moments, of activity, moving, stretching and relaxation through the day. Follow these simple guidelines and you will feel high energy levels from morning to night. Water If you are dehydrated you will feel sluggish To get properly hydrated drink at least two litres of water a day Coffees, teas and fizzy drinks will dehydrate you. If you drink these you will need to drink more than two litres of water Spread your water intake throughout the day and you won t need any extra toilet stops. Drinking lots of coffee or tea is more likely to send you to the loo more often than drinking extra water. Meals and Snacks Spread your food intake throughout the day Eat protein with every meal or snack Avoid sugar wherever you can or risk big energy crashes later in the day Do not overeat at any point during the day and chew your food properly Take a break to eat. Breakfast Choose porridge, muesli, bran or wheat-based cereals, eggs or wholemeal toast. Drink water Avoid sugary cereals, jams and fried food. Morning snack Choose fruit, yoghurt, nuts. Drink water Avoid cakes, biscuits, pastries. Prepare yourself for a healthy day

106 British Gas engineers: how to have a healthy day Lunch Ideally, take leftovers with you from the night before at home If you don t have leftovers, head for the deli where you can design your own sandwich with wholemeal bread, chicken or fish, lots of salad and no mayonnaise. You can also opt for soup, sushi or jacket potato If there isn t a deli close by you may find yourself at a coffee shop or petrol station. Choose sandwiches, paninis or wraps with wholemeal bread, lean protein such as fish or chicken and salad If you find yourself in a café select eggs, beans, wholemeal toast. Ask for bacon to be grilled and eat this in moderation When opting for take out food, eating the right amount is still important. More food does not mean better value for money. It s quality not quantity that matters when it comes to your health and your energy levels If your closest option is a fast-food choice, eat one of your healthy snacks in the van and make your way to one of the alternative choices above that will be more satisfying and keep your energy levels up for longer. Lunch ideas These are easy lunch box options that can be prepared the night before. Wholemeal sandwich or pita bread with chicken, ham, tuna or cheese and salad (lettuce, tomato, cucumber, avocado). All recipes for the options below are in the 7 week food plan. Soup in a flask with wholemeal bread Pasta with broccoli and pine nuts Turkey wrap with peppers Brown rice and mixed bean salad Lentil salad with feta Smoked mackerel salad Couscous salad. Ideas for a healthy balanced diet... Snack ideas It is important to have snacks with you in case you have a long break between meals. Ideally you should be having something to eat every three hours. Stock up on snack foods and keep non-perishable ones in the van. Avoid having sweets and chocolate bars. Ryvita with cheese or cottage cheese Oatcake with nut butter Plain yoghurt with fruit and nuts Nuts (six almonds or other nuts are recommended) and fruit (apple, banana, grapes, berries, clementines) Low sugar cereal bar Rice cakes with nut butter or a thin spread of honey Hummus with vegetable sticks (carrots and celery) Chocolate high fibre brownie (recipe on seven week plan). If you get stuck one day and you feel that the only choices available to you are not the greatest, don t panic! If your snack options are limited, follow the guidelines below for lunch and divide what you buy into two portions for your morning and afternoon snacks. Also consider portion sizes. No snacks are altogether bad but many can be damaging in excess. If you do need to resort to chocolate, muesli bars or crisps, do so in moderation and return to your healthy eating plan later in the day.

107 Food on the move Buying your lunch Go for wholemeal, rye or seeded bread or pitta instead of white bread Baked potato go for a chicken, cottage cheese or tuna filling. Try not to have too much butter. Have plenty of salad Soups go for chunky vegetable soups, the thicker the better, lentil soups are a good choice or soups with chicken or fish. Avoid creamed soup. Have a slice of wholemeal bread if having soup. Salad with some protein is also a good healthy option. Eating in a restaurant Avoid all deep fried foods Avoid sweet sugary drinks Roasted or grilled meats are best Make sure you include lots of vegetables with your meal Stay away from sugar based sauces especially barbecue sauce Have boiled potatoes instead of chips Avoid mayonnaise and oily sauces. Jacket potatoes are a great healthy option and low in fat Shopping list for food on the move One week (Some foods can be kept for more than one week). Sometimes it is cheaper to buy the nonperishable foods in bulk. Hummus 1 packet of rice cakes, crispbread and oat cakes (if kept in an airtight container these will last for 3 weeks. 1 tin tuna 1 packet of ham (4 slices) or a packet of chicken slices. Left over chicken can also be used. Lettuce 2 tomatoes 1 cucumber 1 avocado 1 carrot 1 bunch of celery 1 tub cottage cheese 1 packet of low fat cheese 1 jar nut butter (there are many choices in the health food shops) Protein snack bars (low sugar) Fruit (apples, clementines, pears, plums) Nuts unsalted mixed or preferred choice (cashew, almonds, brazil, walnuts) Tesco sells large bags of mixed nuts. Store these in an airtight container. Plain yoghurt 150 ml pots Wholemeal bread and pitta.

108 Food on the move Daily menu suggestions for engineers In an ideal world we make time to plan what we ll eat in advance. Sometimes this just isn t possible and we have to make our plans on the go. Here s an example of simple ways to adapt some of our healthy eating schedules if you find your plans for a day suddenly need to be changed. Any suppliers listed are just an example of an outlet you may currently use to purchase your lunch. Where you use other suppliers aim to make choices as close to those listed in the plan as possible. Day 1 Breakfast AM Snack Lunch PM Snack Evening Meal Snack Wholemeal toast with poached eggs If you need to skip breakfast at home: Eat this You can either head for a café and stick with the same breakfast option as planned, or you can divert via a supermarket and pick up an egg sandwich on wholemeal bread. Not this Avoid the full fry up which could cost you as much as 1250 calories and 70g of fat. Don t forget While you re at the supermarket you can stock up on everything else you ll need to stay on track for the rest of the day see below including a supply of water. Plain or slightly salted popcorn, pitta pockets, roast beef slices, leaf spinach, banana, walnuts, minced turkey or quorn, chopped tomatoes, onions, oregano, basil, pasta, oat cakes, cheese, chutney Popcorn Popcorn from supermarket Mediterranean roast beef pitta Ideal on the go substitute from supermarket: Pitta pockets, roast beef slices, leaf spinach If you re really stuck and you end up standing outside Greggs Eat this Sweet chili chicken bloomer = 460 calories, 3.0g fat Tuna mayonnaise mixed seeded sub roll = 410 calories, 12g fat Not this Sausage & bean melt = 450 calories, 28.5g fat Mexican bandit baguette = 660 calories, 21.5g fat But why? There s only so much energy from fat that your body can usefully use at any time. Too much fat in one go will mean more of it is stored and also the process of trying to deal with all this fat arriving in the stomach will leave you feeling sluggish. Banana Buy from the supermarket along with walnuts to make up for missing pine nuts from lunchtime Spaghetti bolognaise Spag bol the quick way using the minced turkey or quorn, chopped tomatoes, onion, oregano, basil and pasta. This is a better option than a jar of sauce that could contain extra sugar and salt Sorbet Oat cakes, cheese and chutney

109 Food on the move Daily menu suggestions for engineers Day 2 Breakfast AM Snack Lunch PM Snack Evening Meal Snack Bowl of muesli (No added Sugar) Banana, blueberries or other fruit can be added If you miss breakfast at home, stop at the supermarket and buy some oat cakes, bananas, blueberries, apples and nuts. Eat some oatcakes, blueberries and a banana for breakfast. Eat the apple and nuts midmorning. Also buy other supermarket items listed below. Apple, pear, blueberries, nuts, hummus, wholemeal roll, cooked chicken, pasta, mixed sweet peppers, lettuce, tomato, red onion, olive oil, lemon Apple and nuts Apple and nuts From the sandwich shop Eat this Choose wholemeal bread or roll with little or no mayonnaise. Chicken, turkey or tuna filling with sweetness and crunch from plenty of salad. Accompany with a piece of fruit Not this Avoid white bread, thick butter, heavy mayonnaise, pre-mixed fillings or filling choices with unnecessary extra cheese. Avoid adding crisps. But why? Wholemeal bread contains more fibre which keeps you fuller for longer, keeps your digestive system healthy, and studies have shown that those who eat three or more servings of whole grains per day cut their risk of heart attack by 35%. Hummus with veg sticks Supermarket: Hummus, wholemeal bread roll, fruit. Turkey and bean chilli Pasta and chicken salad Cook the pasta, chop the peppers, lettuce, tomato and red onion, shred the chicken and mix all together. Mix olive oil and lemon for your dressing. Stewed fruit and custard Fruit

110 Food on the move Daily menu suggestions for engineers Breakfast AM Snack Lunch PM Snack Evening Meal Snack Wholemeal english muffin with scrambled eggs and tomato As for day 1, if you miss breakfast at home, head for the café but make the same choice. Day 3 2 oatcakes and nut butter. Apple Stop by the fruit stall to buy grapes, an apple, a pear. Eat an apple and a pear Also buy some fruit for dessert later Jalapeno ginger butternut squash soup If you haven t prepared your soup to go, drive to a sandwich shop and select one of their soups. Eat this Opt for vegetable soups, broths or noodle soups for extra bulk. Buy two wholemeal rolls one for now and one for later. Not this Avoid anything creamy or sweet But why? Not all soups are created equal. Some are based on a vegetable stock and are packed with vitamins, minerals, nutrients and fibre. Others are artificially flavoured or loaded with cream or sugar which isn t satisfying to eat and won t keep you full for very long. Make sure you ask how fresh the soup is and what has actually gone into making it. Grapes Grapes. Eat these with your second wholemeal roll. Garlic chicken stir fry Healthy Take Out Option: Thai food can be healthy if you stick with broth soups like Tom Yum rather than coconut based soups. Select vegetable dishes rather than too much meat and opt for steamed rice. Adding spicy heat to your dish will help boost your metabolism. Dried fruit and walnuts Eat what s left from your morning trip to the fruit stall.

111 Hotels and Restaurants Top tips for eating out, eating in hotels & ordering takeaways Eating in restaurants or hotels, or buying takeaway food needn t mean fat-laden unhealthy meals. You can eat healthily in snack bars, hotels and restaurants, or if you are buying snacks or sandwiches from a local shop. Tips when eating out in restaurants or in hotels Read the menu well, asking how meals are cooked if necessary In general, choose lean meats, fish and poultry and ask for them to be grilled, roasted or baked rather than fried or sautéed Opt for steamed, boiled or roasted vegetables or salads rather than chips It s a good idea to ask for sauces to be served on the side and to ask for a little olive oil or lemon on salads rather than dressings, which can be very fatty Look for tomato and vegetable based sauces rather than those made with cream or cheese. If rice or noodles are on the menu, pick boiled or steamed rather than fried or pilau varieties. Plus try to avoid deep-fried foods Always remember most restaurants/hotels will be able to adapt a meal if asked It s often very healthy to opt for fish or chicken and salad or vegetables. If you are vegetarian look for bean, nut, chickpea, egg or lentil options and try not to just have cheese based meals Hotel breakfasts can be challenging but having a poached or boiled egg on whole grain bread is a good option, perhaps with some fruit juice or a piece of fruit and water. You can also opt for green tea instead of coffee or black tea. Otherwise, a low sugar cereal or muesli with a natural yogurt is a healthy option. Tips for specific types of restaurants In Chinese restaurants, choose starters such as the grilled dumplings and opt for vegetable based sauces and vegetarian or low fat main courses e.g. chicken/bean curd in black bean sauce or noodles, bean sprouts and courgettes in a spicy sauce. For desserts try fresh fruit such as lychees. Try to avoid deep fried options such as fried pancake or spring rolls, banana fritters, as well as egg-fried rice In Indian restaurants it's best to pick tomato and onion sauces or dry cooked dishes e.g. tandoori or opt for vegetarian options with lentils and boiled rice. Try to avoid fried options such as bhajis, samosas and fried rice and rich creamy sauces e.g. kormas In Thai restaurants avoid deep fried dishes and always choose a vegetable side dish. A fish option is a healthy choice or a chicken and vegetable dish. Coconut milk is a saturated fat so avoid having multiple dishes with a rich coconut sauce In Italian restaurants, choose pasta dishes with vegetable and tomato based sauces or fish with vegetables or salads. If you are having pizza opt for vegetarian pizzas and salads. Generally try to avoid pasta with creamy or cheese sauces or pizzas with lots of cheese or cooked fatty meats.

112 Healthy workplace eating Top tips for eating out, eating in hotels & ordering takeaways Healthy snacks for the workplace Fresh fruit is ideal e.g. bananas, apples, pears and oranges. Eating fruits as a snack is a great way to help you with five-a-day, plus they are all packed with vitamins and minerals. Try to get fruit bowls in long meetings rather than just biscuits Nuts and seeds also make great snacks to keep at your desk or to take on trips (a handful can make a tasty snack and be surprisingly filling and nutritious). They are full of B vitamins and important minerals such as magnesium and zinc. And they can be stored easily at work (in your desk drawers) without going off too quickly. They are also sold in small packets ideal for travelling or for keeping as emergency snacks if going to meetings Dried fruit such as apricots, dates, sultanas and raisins are high in antioxidants and minerals they can be a better option than chocolates or biscuits if you are craving something sweet. Oatcakes, rice cakes and malt loaf are other nutrient dense replacements for biscuits. Tips when buying sandwiches at a snack bar Choose wholegrain brown or malted breads these are complex carbohydrates that help give you sustained energy Hang back on the mayonnaise or look for fillings that haven t been pre-mixed with mayonnaise. Many sandwich shops will serve plain chicken or tuna if you ask. Or choose low-fat fillings such as cottage cheese, chicken, turkey or grilled vegetables Other healthy vegetarian options are avocado and tomato, plain egg and salad and humous and tomato Ask for just a little butter or margarine or try it without Always try to incorporate some salad or tomatoes. Eating fruit as a snack is a great way to achieve your 5-a-day

113 Quick lunches and takeaways Top tips for eating out, eating in hotels & ordering takeaways Taking a packed lunch to work or making lunch on the go You can make your own sandwiches or rolls to take to work with you, wherever you are working. Using wholegrain bread or rolls and healthy fillings like avocado, cottage cheese or tuna and salad. If kitchen facilities are available at work you could take ingredients with you or pop to a nearby shop to buy what you need. Again wholegrain rolls or bread, a can of tuna, pot of cottage cheese or some chicken slices and a few tomatoes would make a tasty lunch full of low-fat protein and complex carbohydrates to help keep blood sugar levels even. If microwaves are available at work you could make an extra portion when you cook at home and bring that to work to re-heat. Pasta meals and foods such as roast vegetables and beans or lentils are ideal for re-heating. This can be a good way to ensure that you eat sufficient portions of antioxidant rich vegetables a day. Takeaways When ordering takeaways, follow the guidelines for Chinese, Indian and Thai meals. Wherever you find yourself, there will always be some options that are better than others if you think about it. So look for shish kebabs with salad rather than doner kebabs with mayonnaise, chicken burger rather than beef burger and ask yourself, do you really need chips every time? A chicken burger is healthier than a beef burger!

114 Food breakdown Activity Calories Fat Saturated Fat Salt Sugar Teaspoons sugar Doughnut Coffee with milk Nature Valley Oats & Hazelnut bars 42g Bottle of water Beef burger & chips Chicken burger & side salad (no dressing) Domino s mighty meaty personal pizza Domino s vegetarian supreme personal pizza Jacket potato plain Less than 1 with Cheese & beans with Cottage Cheese Baked beans (415g tin) on toast (2) no butter Prawn cocktail sandwich g 2.2g 2 3.4g Less than 1 Guideline daily amount For men For women

115 Daily menu suggestions Plan B Shift workers In an ideal world we make time to plan what we ll eat in advance. Sometimes this just isn t possible and we have to make our plans on the go. Here s an example of simple ways to adapt some of our healthy eating schedules if you find your plans for a day suddenly need to be changed. The suppliers listed are just an example of some of the outlets you may currently use to purchase your lunch. Where you use other suppliers aim to make choices as close to those listed in the plan as possible. Day 1 Breakfast AM Snack Lunch PM Snack Evening Meal Snack Yoghurt with strawberries and granola If you haven t organised your planned breakfast, make a detour via the supermarket to buy what you need for the day. Strawberries, banana, apple, dried apricots, oat cakes, rice crackers, walnuts, wraps, low fat, low sugar yoghurt, cooked chicken, cooked ham, tomato, lettuce Eat this Oat cakes, strawberries, yoghurt Not this Sausage, bacon and egg triple sandwich. At 680 calories and 25g of fat this breakfast choice is more likely to knock you out than set up for the day. Rice crackers and nut butter Apple and rice crackers and a few walnuts Turkey wrap and banana Wrap with chicken, tomato and lettuce Or Visit the restaurant and opt for a chicken, turkey, fish or vegetarian choice that comes with wholemeal pasta or rice and a small serving of sauce. Aim to fill your plate with 25% protein, 25% wholemeal carbohydrate and 50% vegetables or salad. Dried apricots Dried apricots and walnuts Pumpkin, spinach and chickpea curry If you re working late prepare yourself a wrap or two with ham and tomato and lettuce Sorbet Whatever fruit you have left from today

116 Daily menu suggestions Plan B Shift workers Breakfast AM Snack Lunch PM Snack Evening Meal Snack Fruit smoothie with sunflower seeds Porridge at the office if available Fruit from the office Day 2 Banana Fruit from the office Nuts if available Soup with wholemeal roll Visit the restaurant and opt for a chicken, turkey, fish or vegetarian choice that comes with wholemeal pasta or rice and a small serving of sauce. Aim to fill your plate with 25% protein, 25% wholemeal carbohydrate and 50% vegetables or salad. Or, if you are heading out and / or planning to work late you ll need to buy Mackerel or cooked salmon or trout, hummus, cucumber, carrots, spinach, cherry tomatoes, plain rice salad, feta cheese, olives Eat this Greek style salad with tomatoes, cucumber, olives and feta cheese. Not this Ham, cheese, coleslaw and bread But why? Feta cheese has 30% fewer calories than cheddar cheese and 30% less fat. It is also higher in B-Vitamins than cheddar. Feta does contain more salt than cheddar but by avoiding ham, coleslaw and stacking up with fresh ingredients the Greek style salad will be tastier, more balanced and will keep you alert through the afternoon. Hummus with veg sticks Hummus with cucumber and carrots Baked salmon fillets dijon Fish with salad and rice From the ingredients you bought earlier, this will take moments to put together. Stewed fruit and custard Wrap with hummus and cucumber

117 Daily menu suggestions Plan B Shift workers Breakfast AM Snack Lunch PM Snack Evening Meal Snack Porridge with banana You many not have managed your porridge so, Eat this Stop on the way to work for a grilled bacon sandwich on granary bread. Make sure it has tomato and lettuce. Buy a couple of pieces of fruit for your mid-morning snack. Not this Ham and cheese croissant 350 calories 20g fat But why? With a grilled bacon sandwich you can get ahead of the game by squeezing in two of your five a day. The croissant option is more likely to leave you feeling over full with the result that you might miss out on your mid-morning fruit Day 3 Apple Apple and banana Spinach and mushroom frittata If you ve arrived at work without food for the day, time for a quick supermarket dash to Morrisons Eat this Spicy chicken and couscous layered salad with cucumber and mint yoghurt dressing 244 calories 9g fat Tuna and cucumber baguette 556 calories 16.3g fat If you go for the sandwich option, this can be divided into two. The second half can be your afternoon snack. Not this Pasta, ham and cheese pot 966 calories 77.4g fat Ham, mature cheddar & coleslaw deli sub roll 726 calories 46.3g fat But why? When lunchtime options are very high in fat it doesn t leave much space for any other food group containing more vitamins, minerals and nutrients. Your body requires a variety of food products to maintain a healthy balance. Opt for lower fat options that are higher in dense carbohydrates for good energy such as brown bread or pasta, lean protein such as chicken, turkey, fish or Quorn and pack each meal with as many fresh ingredients as you can lay your hands on. Anything else I should buy for later? Banana, cashew nuts, spinach, sweet red pepper, avocado, bread, nut butter Banana Second half of lunchtime sandwich or banana and cashew nuts Beef stroganoff If you re working late prepare a delicious salad with spinach, sweet red pepper, avocado and a few cashew nuts Dried fruit and walnuts Toast and nut butter

118 Restaurant - healthy choices Having a good nutritious meal at lunchtime is important for keeping up your energy levels for the rest of the day. When choosing your meal at lunchtime: Choose complex carbohydrates with some protein. Your meal plate should ideally be made up of ¼ protein, ¼ carbohydrate and ½ vegetables. This will help to provide your body with a sustained release of energy to take you through to the next meal or snack. An example of this would be: 1 piece of fish with a tablespoon of rice or a portion of potatoes and some salad or vegetables For those who have a physically demanding job you may need more carbohydrate. Your food plate should be made up of ¼ vegetables, ¼ protein and ½ carbohydrates Avoid refined sugary foods and stimulants: these can often leave you feeling lethargic and craving for more Drink water rather than sweet fizzy drinks that are high in sugar From the salad bar go for as much variety as possible Be mindful of sauces and dressings. Keep these to a minimum. Always take time to eat and chew food properly this will help with the digestion. Choose the healthy option Croissant with butter 370 calories Fruit salad ½ banana, ½ pineapple, ¼ melon, 50g grapes, mixed berries plus a wholemeal roll with jam 370 calories Fried steak 100g with French fries 600 calories Chargrilled tuna with lemon, new potatoes 150g, broccoli 50g, grilled tomatoes 100g plus mixed berries with a tbsp of plain yoghurt 100g 520 calories Medium portion of French fries 400 calories versus versus versus One baked potato with vegetable ratatouille 160 calories

119 Restaurant - healthy choices Choose the healthy option One quarter pounder burger with cheese 520 calories versus 2 slices of cheese and tomato pizza 200g each 900 calories versus 1 cube hard full fat cheese 160 calories versus 1 slice of apple pie 150g with a scoop of ice cream 500 calories versus Be prepared Remember, if you re working a shift when you don t have access to the staff restaurant, you ll need to be organised with your own meals and / or snacks. Check your schedule in advance and arrange your cooking, preparation and shopping according to your specific timetable. It s vital when working long shifts or changing shifts to ensure your food routine remains regular and consistent. Pitta bread with 3 falafels, salad and a cucumber and yoghurt dressing Grilled salmon 100g, green beans 50g, couscous 100g plus 1 pear poached in red wine Vegetable soup 220ml with a slice of wholemeal bread 7 bowls of blueberries (Some of these meals may be available in our onsite restaurants). 360 calories 460 calories 160 calories 160 calories

120 Daily menu suggestions Plan B Office workers In an ideal world we make time to plan what we ll eat in advance. Sometimes this just isn t possible and we have to make our plans on the go. Here s an example of simple ways to adapt some of our healthy eating schedules if you find your plans for a day suddenly need to be changed. The suppliers listed below are just an example of some of the outlets you may currently use to purchase your lunch. Where you use other suppliers aim to make choices as close to those listed in the plan as possible. Day 1 Breakfast AM Snack Lunch PM Snack Evening Meal Snack Banana and strawberry smoothie If you miss your breakfast because you didn t have the ingredients in stock, make a detour via the supermarket to buy: Bananas, strawberries, apples, nuts, rice crackers, wraps, chicken or turkey, mixed peppers, spinach, chopped tomatoes, pasta Eat this Banana, strawberries and a few nuts for breakfast. Not this Do not be tempted to substitute your missed breakfast for a chocolate croissant which will contain around 400 calories, 25g of fat and more than 3 teaspoons of sugar. Not to mention the latte that goes with it which will have at least 100 calories and a minimum of 2 teaspoons of sugar in the milk. Rice crackers and nut butter. Apple Rice cracker, nuts and an apple Turkey wrap and banana Chicken or turkey wrap with mixed peppers and spinach Or Visit the restaurant and opt for a chicken, turkey, fish or vegetarian choice that comes with wholemeal pasta or rice and a small serving of sauce. Aim to fill your plate with 25% protein, 25% wholemeal carbohydrate and 50% vegetables or salad. Fruit and nuts Fruit and nuts from your morning run to the supermarket or top up from the restaurant. Pasta bake Even if you didn t have the ingredients for pasta bake at the beginning of the day, you now have enough ingredients from your morning supermarket run to make a basic version Sorbet Fruit

121 Daily menu suggestions Plan B Office workers Breakfast AM Snack Lunch PM Snack Evening Meal Snack Wholemeal toast with poached eggs If you ve missed breakfast at home because you didn t have time or you wanted to get to the office early, plan a break as soon as you can to collect three pieces of fruit and eat them throughout the morning. Make sure you also drink plenty of water. Day 2 Apple and oatcakes Fruit Leftover pasta bake Break for lunch early if you can and head to the restaurant to make choices along the lines of day 1. If you have errands to run and you re heading for the shops, remember to grab some food along the way. How to make the right choice at sandwich shops e.g. Pret a Manger. Eat this Double peppers and harissa humous sandwich = 316 calories 8.5g fat Scottish smoked salmon = 348 calories 11.5g fat Moroccan chicken soup = 304 calories 9.9g fat Also buy a salad for your afternoon snack Not this Classic super club Sandwich = 551 calories 30.3g fat Pole and line caught tuna and rocket bloomer = 534 calories 26.5g fat Ham hock Soup = 410 calories 18.9g fat Anything else? Many sandwich shop soups contain a lot of sugar. In the case of Pret, these are the ones to avoid: Mushroom risotto soup = 15.2g Italian meatball soup = 13.7g Classic tomato soup = 12.9g Red pepper and crème fraiche soup = 12.6g Minestrone soup = 10.4g 4g of sugar is the equivalent of 1 teaspoon of sugar. Roasted red pepper and cannellini bean dip Salad purchased at lunchtime Baked salmon filets dijon Time is short and you simply want to grab something quick and easy from the supermarket on the way home. Eat this Chicken, fish or tofu sprinkled with olive oil and roasted with cherry tomatoes and served with pesto pasta Not this Sainsbury s sweet & sour chicken ready meal 386 calories and 51.4g sugar And especially not this Lidl cheesy chips ready meal 768 calories 40g fat Which is quickest? Supermarket time is pretty much the same for whatever you re planning to eat. Sure, most ready meals are microwaveable and so ready in minutes but there are also thousands of better options that take the same minutes to prepare and then can be left in the oven for a short while before you return to them to eat. In the meantime you can squeeze in a couple of your five-a-day. Stewed fruit and custard Small serving of leftover pesto pasta

122 Daily menu suggestions Plan B Office workers Porridge with fruit and seeds Day 3 Breakfast AM Snack Lunch PM Snack Evening Meal Snack If you end up having breakfast on the go: Eat this Scrambled eggs on wholemeal roll Grilled bacon on wholemeal roll with tomato Not this Kelloggs all bran breakfast biscuit 176 calories 8g fat 2+ teaspoons of sugar Even if I m really pushed for time? Stopping at the café or deli may take a little longer than picking up a breakfast bar but will provide you with much more energy which will make you more efficient and save you time for the rest of the morning. 2 oatcakes and nut butter. Apple Fruit at the office Soup with wholemeal roll Visit the restaurant and opt for a chicken, turkey, fish or vegetarian choice that comes with wholemeal pasta or rice and a small serving of sauce. Aim to fill your plate with 25% protein, 25% wholemeal carbohydrate and 50% vegetables or salad. Banana and walnuts Fruit at the office Spicy lamb flatbread pizza It s fine to have take out pizza occasionally but make your choices carefully. If you opt for Pizza Express: Eat this Four seasons = 669 calories Margherita = 674 calories Not this Classic giardiniera = 951 calories Classic american hot = 821 calories And definitely not The romana calzone prosciutto pesto = 1190 calories Dried fruit and walnuts Salad ordered with evening meal

123 Blood sugar balance and diet Blood sugar balance plays a significant role in maintaining good health. Many health problems including diabetes, depression, fatigue and obesity are due to an imbalance of blood sugar. What is blood sugar imbalance? Carbohydrate foods are broken down into glucose which is then circulated in the blood to provide our body cells with energy. Too much or too little glucose causes a blood sugar imbalance. What causes this to happen? Eating too many refined carbohydrates such as sugar, cakes, biscuits, and white flour based foods like pasta and white bread, as well as drinks like coffee, fizzy drinks and alcohol. Not eating regular meals. What is happening in your body 1. When glucose is released into the blood stream insulin takes it to where it is most needed, cells in the body need glucose for energy. 2. These particular foods/drinks: sweets, deserts, biscuits, cakes, undiluted fruit juice and caffeinated drinks may cause a sudden rise in blood glucose, especially if eaten alone, leading to energy surges and hyperactivity. 3. The body responds to this by releasing insulin to remove excess glucose. This can result in a blood sugar crash or low which can cause fatigue, irritability, anxiety, insomnia, dizziness, sweats, palpitations. Blood sugar crashes also cause the body to release stress hormones (cortisol) contributing to some of the above symptoms. 4. Eventually this yo-yo effect of blood sugar can cause a vicious circle of cravings, exhaustion and accumulation of fat. How can I keep my blood sugar balanced? Maintaining consistent blood sugar and energy levels will help you to cope with the demands of your daily routine and will improve your concentration levels and your mood. Eat regular meals every 3 hours. Have 3 meals a day with 2 snacks in between. Always have breakfast Avoid sugar and high sugar foods Eat whole foods e.g. wholemeal bread and pasta. These are broken down more slowly and keep you fuller for longer Combine each meal with a protein source e.g. fish, chicken, nuts, seeds, soya products Avoid stimulants e.g. coffee, tea, smoking, alcohol. Try herbal teas or decaffeinated drinks instead Avoid processed and fast foods and fizzy sweetened drinks.

124 Cost comparison The cost (savings) of healthy eating It s often said that healthy eating can be expensive. But not quite as expensive as unplanned, not-sohealthy eating on the go. Here s how two different approaches to eating stack up financially. You ll see that getting organised with your food routine can have huge benefits for your wallet, not to mention these choices will have an enormous impact on your energy levels and your positive mood. Porridge 0.45 Banana 0.20 Sesame seeds 0.03 Red Bush tea 0.05 Café Nero tea 1.60 Home made sandwich 0.60 Leftover pasta bake from previous evening Bottle of water 0.60 Apple 0.25 Banana 0.20 Brazil nuts 0.20 Chicken breast 2.20 Egg noodles x chopped peppers 1.12 Soy sauce 0.05 Sparkling water 0.10 Bacon roll 2.20 Cup of coffee 1.50 Café Nero coffee 2.50 Pastry 1.20 Tesco Metro sandwich 2.40 Can of Coke 0.60 Bag of crisps 0.45 Kit Kat Chunky 0.45 Red Bull 1.19 Fish & chips 5.00 Can of Coke 1.00 Cost saving by planning ahead, preparing food in advance and making sensible choices are: Daily 9.89 Weekly Monthly Annually 2, Working life 59, Just think what you could do with this extra money Total cost 8.15 Total cost Cost per week Cost per month Cost per working year 1, Cost per 25 year working life 48,900 Cost per week Cost per month Cost per working year 4, Cost per 25 year working life 108,240

125 Asian and Oriental cooking Curries and oriental meals are often high in saturated fat and calories, this is because of the cooking techniques and ingredients used for example ghee, nut oil, corn oil, vegetable oil and a high proportion of meat with a high fat content. When cooking Asian and Oriental meals here are some tips: Use olive oil instead of ghee, corn oil, nut oil or vegetable fat. Use sparingly Use lean meat or trim off the fat Use tofu instead of meat Use chicken instead of red meat Keep frying to minimum Do not add oil to flat bread.

126 Drink choices Tips for healthier drinks Try to have water with meals Dilute fresh fruit juice with ½ water Avoid sweet fizzy drinks Use skimmed milk in coffee and tea. Drink Calories (250ml) Sugar Coca Cola g Diet Coke 1.5 0g Red Bull g Lemonade g Diet Lemonade 3 0g Fanta g 100% Orange Juice g Orange Juice Concentrate g 100% Apple Juice g Apple Juice Concentrate Orange Squash with Water 7 (25ml) 1.1g Sprite g Ribena g Innocent Mango and Passion g Drink 8 glasses of water a day

127 Alcohol When it comes to managing your weight, alcohol is often viewed negatively. However, like every part of living a healthy life, balance is the key. From a health perspective, excess alcohol consumption can lead to heart disease, liver disease, problems with circulation, high blood pressure, ulcers, various forms of cancer and brain damage. On a more practical level, alcohol can play havoc with energy levels, mood management and sleeping patterns. There is good news for those who like a tipple. Recent research shows that drinking in moderation is actually good for your health. One or two drinks a day can reduce your risk of heart disease and dying of a heart attack, can lower your risk of gallstones and possibly reduce your risk of diabetes. Government guidelines Most people know that the Government recommends that men drink a maximum of 21 units of alcohol a week and that women drink no more than 14 units of alcohol a week. Remember though, these guidelines are a recommendation of limits to stay within they are not a target to be achieved at all costs as some people seem to think. It s also important to remember that the guidelines for a unit of alcohol were set when alcohol was less strong and the glasses we used were smaller. So don t fall into the trap of thinking that one drink means one unit. One unit is actually much less than most single drinks that we consume these days. One unit is: Half a pint of 3.5% beer or lager 125ml of 8% wine 25ml of spirits. Not may of us drink alcohol of these strengths or in these quantities. More common strengths and quantities are listed below along with their unit measurement. A 500ml can or bottle of 5% beer or lager contains 2.5 units A 175ml glass of wine, many of which are now around 12% alcohol by volume, contains two units. A 250ml glass which is often served in pubs is nearer three units Pub measures of spirits are often 35ml which is close to 1.5 units. Alcohol can play havoc with energy levels, mood management and sleeping patterns.

128 Alcohol Alcohol and weight management Alcohol contains a lot of sugar which affects your energy levels and causes problems with weight management. Drinking alcohol means consuming calories. See below for just how many calories in your favourite drinks. These measurements are based on single unit drinks. Compare these figures with the calories in the size of drinks you consume. White Wine: 116 calories per unit Beer: 94 calories per unit Red Wine: 119 calories per unit Gin & tonic: 120 calories per unit Alcopops: calories per bottle Cider: 97 calories per unit Jack Daniels: 64 calories per unit. So, if you consume units per week, you ll be knocking back on average between 1905 and 2540 calories just in alcohol. That s basically an extra day s food each week. Carry on like that and over the course of a year you risk packing on well over two stones in extra body fat. On the other hand, reducing your alcohol intake by just one unit a day could see you losing 13 pounds of fat over the course of a single year. Bear in mind the following when you drink: If you drink in the evening, you may suffer from interrupted sleep as your energy levels plummet in the night and you become dehydrated. Make sure you drink water before you retire to bed Drinking alcohol with food encourages more of the fat in the food to be stored around the body. It s best to eat first, then have a drink Moderate, regular drinking is better for you than saving your weekly allowance for a blow out at the weekend How much you drink is entirely a personal decision but make your decision on how alcohol makes you feel over the course of a week and not just on how alcohol makes you feel for a couple of hours. Drinking alcohol means consuming calories.

129 Activity calories Get fit, get active, burn calories, lose weight When it comes to getting active, regularity is the key. The Government recommends that, over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more one way to approach this is to do 30 minutes on at least five days a week. See: adultsguidelines/index.html Activity means movement that gets you slightly hot and out of breath. Adults should also undertake physical activity to improve muscle strength on at least two days a week. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods. To lose weight you need to add some extra activity to your schedule. Continuing with the same routine will guarantee you the same results. Try something new to achieve new results For managing your weight, getting active is a great way to create the calorie deficit required to lose fat. Extra activity requires energy; this energy is taken from fat stores around the body. There are a few crucial points to remember when it comes to activity and weight management. The speed of your results will be directly related to the intensity of your workout. The harder you work the quicker you ll see results, providing that: 1. You eat the right food in the right quantities at the right times. This means regular healthy meals and snacks and no skipping meals. 2. You get active regularly. If your exercise / activity programme is stop-start then you won t persuade your body that it needs to make some long-term changes. Some form of moderate activity every day or two coupled with some more intense exercise every two or three days will bring you optimum results. Your reward for frequent activity is that the more regularly you exercise, the more fat you ll burn for the same activity as your body gradually becomes a more efficient calorie burning machine. 3. You keep your workouts / exercise sessions varied. Challenging your body in different ways prevents you slipping into a rut with your results. 4. You find exercise you enjoy. If you like the activity / sport / exercise / games you take part in then you ll have no problem sticking to a regular schedule. Here are some suggestions of activities along with the calorie burn you could achieve. Activity Time Calorie Burn Walking 60 minutes 246 Running 20 minutes 165 Swimming 60 minutes 422 Football 90 minutes 739 Dancing 60 minutes 422 Netball 30 minutes 261 Climbing 45 minutes 395 Cycling 30 minutes 280 Judo, Karate, Kickboxing 45 minutes 528 Gardening 60 minutes 320 Cricket 30 minutes 175 Skipping 15 minutes 176 Rowing 10 minutes 100 Weight Training 60 minutes 211 Climbing Stairs 15 minutes 153

130 Activity calories How it all adds up One pound of fat is 3500 calories so, if you create a calorie deficit of 3500 calories over the course of seven days by taking regular exercise / activity then you ll be on track to lose one pound of fat each week. Here are a couple of suggestions of how you can create your 3500 calorie burn over the course of the week: SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY minutes hill running 60 minutes walking 20 minutes skipping 60 minutes walking 25 minutes swimming 25 minutes skipping 25 minutes park running 60 minutes walking 30 minutes football 60 minutes walking 30 minutes cycling 45 minutes walking 60 minutes gardening SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY hours DIY / Decorating 60 minutes walking 70 minutes walking 25 minutes Wii Fit Boxing 60 minutes weight training 20 minutes skipping 60 minutes walking 30 minutes netball 45 minutes circuit training 70 minutes dancing 60 minutes playing with children 20 minutes skipping 30 minutes swimming

131 Energy drinks Q: Energy drinks have become very popular in recent years, but are they any good for you? A: Yes if you use them correctly as part of your training routine and provided you choose the right options. If you use them to boost your energy through a normal day, chances are they are doing more harm than good. The science For consistent energy levels, you need only one teaspoon of sugar in your bloodstream at any time. To achieve this, you need to choose dense food products that release energy slowly from your stomach into your bloodstream. Choices such as wholemeal carbohydrates, protein or good fats will achieve this. Energy drinks do the opposite. Yes, they contain a lot of energy but much of this is sugar. This sugar goes straight into your system for a quick energy rush, and then most of it which cannot be used at the time i.e. once you have more than a teaspoon s worth in your bloodstream, it will be converted to fat and stored around your body. So energy drinks not only provide us with a quick spike of blood sugar and energy which leaves us feeling fatigued shortly after, they also contribute to fat storage and weight gain. How the options stack up Product Lucozade Sport 500ml Total Calories Sugar Calories Teaspoons of sugar Red Bull Sainsbury Blue Bolt (250ml) PowerAde (500ml) High Five (500ml) Coca Cola The bottom line If you want to consume something filling and achieve consistent, all day energy, avoid energy drinks and choose solid food instead. Fruit, nuts, wholemeal bread, pasta, rice, salad, vegetables, chicken and fish will all provide slow release energy and keep your system calm from morning until night time. you need only 1 teaspoon of sugar in your bloodstream at any time. The rest will be converted to fat.

132 Breakfast and sandwiches Full cooked breakfast Sandwich choices Item Calories Fat g Fried Bread x Fried Eggs x Sausages x Bacon Chips Beans Mushrooms Tomato Totals Bacon sandwich 50% of recommended daily calorie intake 73% of recommended daily fat intake Club Sandwich (Chicken) Calories % of RDA Fat 26.2g 28% of RDA Saturated Fat 6.0g 20% of RDA Salt 2.45g 41% of RDA Sugar 2.3g 2% of RDA Teaspoon equivalent of sugar Just over half a teaspoon of sugar Vegetarian Club Sandwich (Cheese) % of RDA 26.6g 28% of RDA 13.7g 46% of RDA 1.45g 24% of RDA 15.3g 13% of RDA Almost 4 teaspoons of sugar (contained mostly in the caramelised onions) Ham & Egg Prawn Cocktail Bacon, Lettuce & Tomato % of RDA 15.4g 16% of RDA 4.3g 14% of RDA 2.3g 38% of RDA 6.0g 5% of RDA 1.5 teaspoons of sugar % of RDA 10.3g 11% of RDA 2.2g 7% of RDA 2.0g 33% of RDA 3.4g 3% of RDA Less than 1 teaspoon of sugar % of RDA 21.7g 23% of RDA 6.3g 21% of RDA 2.3g 38% of RDA 2.4g 2% of RDA Just over half a teaspoon of sugar Item Calories Fat g Grilled Bacon on Wholemeal Bread % of recommended daily calorie intake 15% of recommended daily fat intake Keep an eye on your recommended daily allowance (RDA).

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