Tips, Tricks and Good Practices:
Take the shopping list with you, don’t try and remember everything.
Go shopping directly after you’ve eaten a meal, you’ll be less likely to impulse buy and less concerned with seeing ?foods that aren’t on your plan.
If you're going to buy organic, save your money for foods where you eat the whole plant. If you're going to peel or discard the skin anyway, then the benefit of organic produce is largely negligible for most people.
Wash your food before eating it.
Buy enough to last you until your next shopping trip. If you go shopping twice a week, there's no sense in buying a weeks worth of food in one go, particularly foods with a short shelf life.
Remember, many of the foods listed come in different forms Broccoli for example comes in a standard form, tenderstem, purple sprouting and is also now available shredded into Broccoli 'Rice'. Choose the form that works best for you.
Most people will benefit from 25-45g of protein per meal. Most meats and fish give you 20-30g per 100g of cooked food.
Allow for 30-60g of each of the 3-4 vegetables in any one meal. This should give you a good balance of micronutrients and help manage appetite. If you're eating more than 240g of vegetables from the above lists and you still feel hungry then one of the following needs addressing:
- You don't know what physiological hunger feels like
- You've not weighed your food correctly
- Your ghrelin (hunger hormone) or leptin (fullness hormone) levels and/or functions are impaired
- You're over 16 stone / 225 pounds / 100kg and simply need more food
Final Notes:
Check out the Healthy Eating 101 page here and Nutrition Principles 101 here for some additional information