Starchy Carbohydrates

Include all forms of bread, pasta, rice, noodles,
couscous, potatoes, chapattis, oats, rye and cereals.

These foods provide the body with energy but large portions will result in weight gain.

Choose wholegrain, high fibre, wholemeal or brown versions of these where possible. Keep portions small and don't add extra fat, oil or margarine to them.

Include at each meal:-

Fruit and Vegetables

Eat at each meal time and as snacks.

Fruit and Vegetables can be fresh, frozen, tinned (in natural juice, not syrup) or dried.

Eat 5-9 portions a day and fill up on these. A portion fits in the palm of your hand.

Meat, Fish and Alternatives

Choose lean versions of meat, remove the skin from poultry and skim/drain any fat that comes off when cooking meat.

Eat red meat no more than twice a week and aim for 2 portions of fish a week, of which one should be oily as these fish contain the important omega 3 oils (haddock, salmon, trout, mackerel, herring, sardines, pilchards, and fresh tuna).

3-4 eggs per week can be safely included in a healthy diet.

Vegetarian options include beans and pulses, tofu, soya, quorn, nuts and seeds.

If you are not a vegetarian these are also good alternatives to try in main meals, they are often low in fat and high in nutrients.

For example, try adding beans and pulses to soups, stews and casseroles.

MMM Food Plans

My Meal Mentor, our own range of meals, specially formulated for weight management, is now available.

Made by the same chefs who cook for top athletes and celebrities, these meals not only help people lose weight, they also help them maintain their weight healthily and happily – they're delicious too.