Page 47 - index
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t Have regular light meals, which are low in fat, not too spicy
t Meal schedules and timings which work for you
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Be sure to include the following into your diet both at home t Try to avoid the vending machines and bring in snacks
and at work to feel the benefits of increased energy and alertness: from home
t Have plenty of fruits and vegetables (5+ portions / day)
t When choosing starchy carbohydrates, opt for high fibre foods *'#.6*; 50#%- 126+105
like wholemeal bread, whole grain tortillas, wholemeal pasta, t Fruit
wholemeal rice and wholemeal cereals t Vegetable sticks with humus
t Choose low fat meats such as chicken, turkey and pork loin t Hot cross bun
t Trim off any excess fat on meats t Rice cakes with sliced banana
t Choose semi-skimmed or skimmed milk to put on cereal or t Handful of unsalted mixed nuts
for use in tea t Oatcakes
t Try sweetener in tea and coffee instead of sugar
t Choose low fat cheese and aim to have no more than 30g (size (746*'4 +0(14/#6+10
of a match box) t Five a day portion sizes
t Choose low fat yoghurt www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx
t Use low fat margarine and use a very thin scraping t T e EatWell Plate
t Stay hydrated with eight glasses of water each day www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
t Limit consumption of fizzy drinks and choose sugar t Eat Well, Live Well: Food and Diet
free squash www.nhs.uk/LiveWell/Goodfood/Pages/Goodfoodhome.aspx
t Avoid caffeine after 4am and choose decaf tea and coffee t Change4Life
t Regular exercise (30 minutes of moderate exercise per day) www.nhs.uk/Change4Life/Pages/change-for-life.aspx ■
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