The Right REAL Food
 
GAIN a healthy body for the Summer
 
Aoife Mac Intyre
Eating Disorder Advisor
Centre of Wellbeing
 
A food plan should aim at incorporating health into your lifestyle and not consist of restricting calorie intake.
 
If you want to display a healthy body for the summer holidays then you instead need to decrease body fat not weight and this takes 8-12 weeks. How do you that? Follow these tips.
 
  • Ensure that you are eating every 3-4 hours.
  •  Remember portion control
  • Overemphasis on calorie restriction will increase metabolic damage which in turns leads to increase fat around the abdominal area.
  • Make sure you are resting and not over exercising as this also damages your metabolism which increases body fat
  • Be aware of food that make you feel bloated you could be suffering from digestive problems such as wheat/diary intolerances or unstable insulin levels.
  • Fat does not make you fat
  • Fat free is not always best these products may be very high in sugar and over processed
  • Eat REAL food to gain a lean physique
  • Be aware of hidden calories and sugar in fizzy soda drinks and fruit juices
 
 Here is a list of essential food groups that you should include at each meal/ snack and short lists of food groups.
Develop your own nutritional plan from these guidelines
 
Carbohydrates
Fats
Protein
Oats
Brown Rice
Whole-wheat Bread
Wholegrain pasta and noodles
Carrots
Beans
Pineapple
Banana
Cherries
Potato
Olive Oil
Coconut Oil
Avocados
Nuts
Seeds
Almond Milk
Coconut Milk
Unsweetened chocolate powder
Eggs
Cows Milk
Red Meat
Poultry
Soybeans
Tofu
Beans
Diary products
 
 
 
 
 
 
Example Four Day Plan
 
 
Day 1
Day 2
Day 3
Day 4
Breakfast
Porridge-(50g,1/2 cup)
Half a banana or any type of berries
100g of natural yoghurt
3 Egg whites and 1 egg with spinach on wholemeal bap with Dijon mustard
Oats-(50g,1/2 cup)
Natural yoghurt
Nuts
Fruit
 
2 slices of Wholemeal toast with 2 poached eggs
Mid-Morning Snack
Nuts-23 almonds and an apple
Cashew nuts 50g and half a cucumber sliced
Walnuts-50g and piece of fruit or vegetable
 
Carrot/celery sticks and low fat hummus
Lunch
Fajita Wrap-Vegetables/Protein/Tuna 1-2 can of tuna
Omelette- 1 yolk and 4 egg whites with vegetables on 2 wholemeal slices of brown bread with low fat spread
Brown Bread Sandwich with choice of meat and salad with low fat spread
Avocado on wholemeal pita with tuna
Mid-Afternoon Snack
4 Ryvita crackers with 1 tomato and cottage cheese
Natural yoghurt with one tablespoon of diabetic jam
Packet of popcorn & low fat cheese
Cucumber and greek yoghurt as dip add herbs to greek yoghurt for added taste
Dinner
 
 
 
Brown Rice, ½ cooked,
Chicken-1-2 fillets, vegetables garlic and herbs, green vegetables
Pizza-
Fajita wrap with tomato paste and cheese with toppings of choice on top
Wholemeal pasta with chicken and tomato sauce
Sweet Potato, Chicken Fillet in Cajun Seasoning with Green Salad
 
 
If you incorporate a health program into your life and give up DIEting then you finally lose the right type of baggage!