What you can and can't eat

Last updated at 10:58 09 June 2005


Enjoy

  • Pulses

    • 1 to 3 servings a day. 1 serving = 150g

    Beans, chickpeas, dried peas, lentils.

  • Vegetables

    • Unlimited amounts

    Artichokes, asparagus, aubergines, bamboo shoots, bean sprouts, broccoli, Brussels sprouts, cabbage, cauliflower, celery, courgettes, garlic, green beans, leeks, onions, pak choi, peas, peppers, radishes, salad leaves, spinach, spring onions, tomatoes, watercress.

  • Fruit

    • Two servings a day. one serving = one piece of fruit or 100g berries or grapes

    Apples, apricots, berries (all kinds), grapefruit, grapes, melon, nectarines, peaches, pears, plums, oranges, watermelon (up to 200g).

  • Root vegetables

    • One to two servings a day. One serving = 100g boiled, 200g raw.

    Beetroot, carrots, celeriac, Jerusalem artichokes, sweet potato.

  • Protein

    • Three to five servings a day (fish at least once). One serving = 90g to 200g.

    Eggs (One serving = four egg whites and two egg yolks), fish (preferably oily), shellfish, lean chicken or turkey, game, lean lamb, beef or pork, cottage cheese (150g), tofu (100g).

  • Fat

    • 1tbsp to 3tbsp a day

    Olive oil, rapeseed oil, sesame oil, homemade mayonnaise, half avocado.

  • Nuts and seeds

    • one to three servings a day

    10 to 12 almonds, cashews or hazelnuts, three to four walnuts, 2tbsp sesame, sunflower, pumpkin or flax seeds

  • Cereals

    • One serving a day. One serving = 100g

    Basmati rice, brown rice, wild rice, oats, barley, pasta made from durum wheat, wholegrain rye crispbreads (three), pumpernickel bread (one slice).

  • Dairy products

    • One serving a day

    125g fat-free or low-fat natural yoghurt, 250ml skimmed milk, 250ml soya milk.

  • Flavouring

    • Unlimited amounts

    Dijon mustard, vinegar, herbs, spices, chillies, Tabasco, lemon and lime juice, grated fresh horseradish.

  • Drinks

    • Unlimited amounts

    Water, decaffeinated coffee or tea with artificial sweetener, green tea.

    choc cake

    Avoid

  • Vegetables

    • Butternut squash, parsnips, potatoes, swede, sweetcorn.

  • Fruit

    • Bananas, dates, dried fruit, figs, guava, mango, prunes, raisins.

  • Fat

    • Butter, cream, margarine, corn oil, fatty meat, processed meat or animal fats, cheese (except cottage cheese or small amounts of feta).

  • Cereals

    • Biscuits, bulgar wheat, cakes, crackers, couscous, cornflakes, egg noodles, muesli, pittas, nan, popcorn, rice cakes, tortilla chips, white or wholemeal bread.

  • Flavourings and snacks

    • Bottled sauces and salad dressings, ice cream, honey, jam sweetened with sugar, molasses, golden syrup, sugar.

  • Drinks

    • Beer, lager, liqueurs, sweet wine, canned and bottled drinks containing sugar, fruit cordials.

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