W ED N ESD AY
THURSDAY
FRIDAY
SATURDAY
4
Measure your
plates and bowls.
Studies show you
consume more when
you use large dishes.
5
Keep a food journal.
Record everything that
goes into your mouth,
even if it’s just a bite of
something. You may be
surprised by how much
you eat.
6
Try reduced-fat or
fat-free dairy products
such as skimmed milk
and low-fat cheese
cubes or slices.
7
Start your
day with a nutritious
m H |
breakfast that includes
wholegrains and
J f ll
low-fat protein
'mm
...
1
11
Eat at least one
serving of beans—any
kind. Beans are a great
source of protein and fibre.
12
Strive to eat at
least 20 gm of fibre. *It’s
equal to 4 cups steamed
broccoli, five large carrots,
l
Y
3
cup green lentils, or
i% cups split peas. Mix
and match!
13
Take your own
nutritious lunch to
work. Try a sandwich
made with a wholewheat
bread, coriander
chutney, chicken,
and spinach.
14
Don’t drink your
is
calories. Skip soda, fruit
%
juice, and lattes, which
don’t provide the sense of
fullness you get from foods
you chew.
1
18
Do not skip meals.
Forgoing a meal
frequently leads to
overeating later
at night.
19
Measure your food
today (check the ratio of
food groups according
to your needs). **Ideally
healthy carb/ protein/ fat
ratio is 4.5
:
3
:
2.5, with
unlimited fruit & veg.
20
Dilute fruit juice
with water. It saves
you money and calories.
21
Eat three wholegrain
products. Try wholegrain
pasta, make a sandwich
with wholewheat bread, or
stick to the humble
roti.
1
25
Sample a new
nutrient-rich food. Try
26
When you bake a
recipe that calls for all-
a healthy packaged product,
purpose flour or
maida,
a new recipe, or a food
substitute half of the
you’ve never tasted.
amount with wholewheat
flour or
atta.
27
Pass on the full-fat
lattes and mochas.
Instead opt for a cup of
brewed coffee that’s
made with skimmed
milk not cream.
28
Look through a healthy
cookbook and choose what
to make for dinner for the
next four nights.
You don’t need to make over
your entire diet to eat better.
Start w ith sm all changes that are
easy to make and stick w ith.
*Livestrong.com, **Freedieting.com
