Weekly Grid Breakfasts Lunches Dinners Snacks Food on the run
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Some experts say that eating sugar and white flour are too refined for our bodies and make us feel more hungry more quickly. Try to eat snacks that are unrefined carbs. The food doctor says that even snacks should combine protein with carbs. e.g Nuts and an apple. Don't forget that high fibre foods with some healthy fats help satisfy hunger also. You will still need to count calories though so don't forget to use your food diary. Snacks Every wondered why you always fancy foods that are high in refined carbohydrates? Some scientists say that these foods affect reward centers in our brain and cause carb addictions but giving them up is not easy. See our food addiction page for help.
Less than 100 calories 1 apple, 1 large orange, 80g strawberries, 1 pear, 100g raspberries, 100g blueberries,
About 100 calories 1 medium banana, 2 squares of 90% cocoa dark chocolate, 1 tall glass of semi skimmed milk, 30g pistachios, 15g roasted salted peanuts, 15g almonds, 15g cashew nuts, 1 nairn oatcake + 10g peanut butter, 2 Nairn oatcakes, ryvita dark rye with cottage cheese.
If you suffer from diabetes or high blood pressure, it is not a good idea to eat dried fruit too often. Fresh fruit is good for you as it contains vitamins and fibre but it is also a source of sugar - so go easy .
About 200 calories (NB dark chocolate refers to 90%-95% cocoa chocolate - It is less calorific, has less sugar and possibly lowers blood pressure) 1 apple + 30g peanuts 100ml semi skimmed milk, 20g macadamia nuts, 50g strawberries 1 mini pitta bread, 70g cottage cheese + cucumber 15g dried pineapple, 10g pumpkin seeds, 15g dark chocolate 200ml semi skimmed milk, 3 oatcakes 2 ryvitas + 20g peanut butter 1 apple + 30g walnuts 20g brazil nuts, 10g dark chocolate, 5g raisins 60g pistachios 20g cheddar + 50g grapes + celery 30g olives, 20g cheese, 10g plain peanuts
Bedtime snack Sugar spikes may cause you to get hungry in the night, cause bad dreams or have a restless night with poor quality sleep. If you must have a bedtime snack, it may be better to choose low GI, slow release carbs. Be careful as many breakfast cereals are high GI and cause sugar spikes. Ideas - porridge made with 20g oats, 150ml of semi skimmed milk, 150ml water, 10g raisins. 1 weetabix, 175ml of semi skimmed milk and dried apricot or 10g raisins, 30g low sugar muesli + 200ml semi skimmed milk 3 oatcakes + 200ml of semi skimmed milk
Beware of so called 'Healthy' or 'Low Fat/Light' products. These products often have hidden sugars in them. Even the zero calorie sugars may cause carb cravings.
A food diary to help you monitor what you eat and do. Go to my food diary
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