Healthy Eating Plan
This healthy eating plan is a blueprint for a daily eating plan that will ensure you eat all the protein, vitamins and minerals your body needs to stay healthy, with the right amount of energy foods.
This healthy eating plan concentrates on healthy, wholesome foods and is not at all meagre. It is a preventive health measure as well as one that provides a high degree of energy and will help to keep your weight at a constant level.
Count calories if you like but it is really not necessary if you keep to the servings suggested. A day’s intake should average
1,800 calories, the number needed to balance energy output.
HEALTHY EATING PLAN - PROTEIN GROUP – 20% OF TOTAL
Meats: beef, veal, lamb, pork, ham, bacon, liver, kidney, heart, brains, sweetbreads, tripe
Poultry: chicken, turkey, duck, goose, guinea fowl
Game: venison, pheasant, quail, rabbit
Fish: fresh and salt water varieties, shellfish
Dairy products: eggs, cheese, yoghurt, milk
Nuts: almonds, Brazil nuts, peanuts, walnuts, pecans
Vegetables: avocadoes, soya, beans, lentils
Grains: barley, oatmeal, rice, wheatgerm, wholegrain flours, brewers’ yeast
HEALTHY EATING PLAN - VEGETABLE GROUPS - 65% OF TOTAL, TOGETHER WITH FRUIT
Leafy vegetables: asparagus, artichokes, broccoli, cabbage, cauliflower, celery, chicory, endive, kale, spinach, lettuce, watercress
Root vegetables: onions, radishes, potatoes, beetroot, carrots
Fruit vegetables: tomatoes, peppers, aubergines, courgettes, cucumbers, marrows, pumpkins, squashes
FRUIT GROUP
Citrus: lemons, oranges, grapefruits, tangerines
Orchard: apples, pears, plums, apricots, peaches, cherries, grapes
Berry: raspberries, strawberries, blueberries, cranberries, gooseberries
Tropical: mangoes, bananas, pineapples, papayas, cantaloupe, melons,
kiwi fruit
HEALTHY EATING PLAN - GRAIN AND CEREAL GROUP – 10% OF TOTAL
Wholegrain flours and breads, oatmeal, barley, brown rice, wheatgerm, bran
HEALTHY EATING PLAN - FAT GROUP – 5% OF TOTAL
Unsaturated fats such as margarine, limited butter, Extra Virgin Olive oil, Sunflower oil, Groundnut oil, Peanut oil
Healthy Eating Plan – Daily Formula
Breakfast:
Breakfast is considered essential, as your blood sugar level is low in the morning and a good breakfast will get you going. Some protein must be eaten.
Fresh fruit or unsweetened juice
Protein – egg, fish or meat (not less than 20 grams)
Slice of wholewheat bread or
Toast with butter, honey or homemade preserves or
Wholegrain cereal such as oatmeal or muesli
Coffee or tea
Lunch:
This is the time to eat raw foods such as salads combined with some protein, but if it’s more convenient to have the main meal at midday, reverse dinner menu – nutritionally it doesn’t make any difference.
Fresh salad or raw vegetables
Protein – egg, cheese, fish or meat
Wholewheat bread, toast or roll
Desert – yoghurt or fresh fruit
Coffee, tea or glass of water
Dinner:
This is the main meal of the day; it should be leisurely and can be many courses. Start with something fresh.
Salad or fresh fruit or crudités
Home-made soup
Protein
- meat, fish, game or poultry
Cooked vegetables
- always include one leafy green variety
Choice of potatoes, rice or pasta
Dessert
- fruit, yoghurt, cheese
Coffee or tea
FLAVOURINGS: All natural herbs; limited salt, preferably sea salt.
SWEETENERS: No white sugars; use honey, natural brown sugar or molasses.
DRESSINGS: For salads, oil and vinegar with added herbs and mustard, home-made mayonnaise; avoid creamy synthetic dressings.
SAUCES: Limit those containing flour or cornstarch; use no sugar.
SNACKS: Fresh fruits and vegetable or their juice; cheese,
nuts and other protein titbits. No sweets, biscuits or cakes.
BEVERAGES: Eight glasses of water a day, limited wine and spirits; coffee, tea.
If you want to lose weight with your healthy eating plan then:
STOP EATING:
Sugar Carbohydrates
Sugars: all types, glucose, sweets, chocolate, spreads, sweet sauces, confectionery decorations
Pastries: biscuits, cakes, pies, tarts
Preserves: jams, marmalade, jellies
Fruit: tinned, candies or preserved in any way
Starch Carbohydrates
Breads: all white - breads, roll, buns, breadcrumbs
Cereals: white flour, refined grains and cereals (wheat, oats, barley, rye), packaged cereals, rice, pasta, flour, puddings, blancmange, flour sauces
Vegetables: Dried peas, beans and lentils, tinned root and pod vegetables, cream soups
Fats
Sauces: all cream ones like shop bought mayonnaise, bottled sauces and relishes
Nuts: peanuts, walnuts
Delicatessen foods: processed meats, pates, sausages
Snacks: crisps,
crackers, etc
Oils: Refined and hydrogenated
oils.
No fat for frying.
EAT WITH CAUTION:
Starch Carbohydrates
Bread: wholewheat varieties, any made from unrefined grains
Cereals: natural oats, unprocessed rice, wholegrain flour
Cellulose Carbohydrates
Root vegetables: potatoes, carrots, parsnips, turnips, white-onions, beetroot, pod vegetables, peas, beans
Fruits: some tropical varieties
- bananas, water melons, avocado pears
Fats
Dairy produce: butter, margarine, milk, cream
Protein
Dairy produce: cheese made from cows’ milk, eggs
Poultry: goose, duck
Herbs and seasoning are allowed, but use very little salt. Never, ever fry in fat, always roast, grill or boil. Fish should be roasted, steamed or grilled. Vegetables and fruit should be eaten raw whenever possible, but when cooked boil in a minimum amount of water or braise in the oven with a little oil. Sugar is forbidden; if absolutely necessary use a minimum amount of honey to sweeten a beverage.
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