ANNEX 1: YOUR FOODTry to choose something from each of the following food groups every day.
1. Fruit and vegetables- 2-3 kinds of fresh vegetables every day- 1-2 kinds of fresh fruit every day
2. Bread and cereals- 1 small helping of cornflakes for breakfast- 1-2 slices of bread a day (whole meal and rye bread) If desired, spread just a little margarine or butter on the bread 3. Meat/fish/poultry/eggs- 30-45 grams of meat, fish or poultry or one egg per day- Remove all visible fat from the meat - Remove the skin from poultry - Choose a method of preparation which uses little fat, such as grilling, steaming, microwaving or boiling
4. Dairy productsIn theory, milk and yogurt are calories in liquid form and should be avoided, despite the fact that these types of food are constituents of a healthy daily diet because of their calcium content. A maximum of 500 ml skimmed milk or low-fat yogurt and 30 grams of cheese a day are permitted.
5. FatsRestrict the use of fat to 3-4 teaspoons of margarine, butter or oil per day. Low-fat salad dressings and mayonnaise are permitted in moderation.
6. DrinksDrink as many calorie-free drinks per day as you wish. Suitable drinks are:- tea or coffee - (mineral) water - syrup containing few or no calories - soft drinks containing few or no calories - clear soup
Foods that must be avoidedFood such as sugar, and foodstuffs containing large quantities of sugar, such as soft drinks, syrups, cakes, biscuits, sweets, jam, marmalade and honey have little nutritional value. They are empty-calorie foods and have no place in a diet.Other concentrated products which provide a lot of energy are high-fat foodstuffs such as chocolate, chips, pies and pastries. These products must also be avoided. Alcoholic drinks such as beer, wine, liqueurs, port, sherry, cocktails and champagne, but also alcohol-free drinks and drinks for diabetics, provide a concentrated supply of energy with no nutritional value. Therefore it is recommended that these drinks be avoided as far as possible. |