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A balanced diet should include the following:
Proteins: 2 portions per day
Carbs: 3 portions per day
Dairy: 2 to 3 portions per day
Fats: 2 to 3 portions per day
Fruits and Vegetables: 2 to 3 fruit portions and at least 3 vegetable portions
General Advises:
Ø Drink 1.5 liters of water per day (minimum). Start drinking it as soon as you get out of bed in the morning
Ø Eat fish at least 3 times a week
Ø Eat at regular time
Ø Eat slowly and only at the table (sitting down)
Ø Do not watch television or read while you eat
Ø Don’t stock “dangerous” food in your kitchen
Ø Prepare your own meals
Ø Whenever you are craving food, keep yourself busy, take a bath, do your nails, take a walk outside, read a book or call a friend
Ø Be as active as possible, take advantage of all opportunities to move (use the stairs, clean your apartment, and so on)
Ø Establish a weekly menu in advance, and plan your shopping list accordingly
Ø Enjoy a healthy but pleasurable snack each day (in a small portion)
Ø Weight yourself only once a week.
List of Food to Enjoy or Avoid:
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Things to Enjoy
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Things to Avoid
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Meat & Poultry
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Lean or extra lean beef:95% fat free ground beef, fillet-mignon, roast beef, tenderloin
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Any other form of beef
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Lean Veal
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Goat
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Pork: tenderloin
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Sausages, ham, pate, pepperoni
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Poultry: white without skin, tights
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Turkey: thighs, roasted, osso-bucco
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Duck: without the skin
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Lamb: leg
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Canadian Bacon
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Tofu
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Fish
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All white fish
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All fish preserved in oil: tuna, salmon, anchovy, etc…
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Fatty fish (at least 1 time/week): salmon, tune, anchovy, trout, herrings
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Fried fish
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Shrimp, crabs
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Tarama
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All seafood: mussels, sea scallops
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Calamari
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Surimi
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Eggs
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All preparations
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Dairy
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Skim or 1% milk
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2% or whole milk
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Plain fat free sugar free yogurt
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Whole milk yogurt
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Cheese < 30% fat
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Soy milk
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Sweetened yogurt
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Greek yogurt
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Cheese ≥ 30%
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Puddings
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Fat
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All type of oil (olive oil is your best option)
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Peanut butter
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Light butter
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Butter
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Reduced-fat sour cream (in small quantities)
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Animal fat
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Sweets
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Sugar in small quantity (up to 2 teaspoon per day)
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Sweet products
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Splenda
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Candies
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Jam with no sugar added
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Jam and jelly
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Gums with no sugar
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Honey
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Unsweetened cocoa powder
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Chocolate
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Sorbet in small quantity (once or twice a week)
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Cocoa
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Ice cream
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Mars, Twix, Bounty
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Nutella
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M&M's
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Cookies, cakes, pudding, creams
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Vegetables
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All fresh, frozen or canned vegetables
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Vegetables marinated in oil
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Avocados
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Olives
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Fruits
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All fresh, frozen or canned fruits
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Dried fruits: dried apricots, raisins, figues, banana
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Apricots, pineapples, nectarines, strawberries, blackberries, kiwi, melon, water melon, oranges, peaches, apples, pears, litchis
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All types of nuts
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Fruits to consume in limited portions (once or twice a week); banana, cherries, figs, grapes
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Fruits conserved in juice or syrups
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Drinks
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Water, sparkling water
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Alcohol
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Tea
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Cider
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Coffee
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Beers
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Tomato juice
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Sodas
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