These diets are devised to be balanced, to contain the right amount of nearly all the nutrients you need for good health. They are focussed on having a good amount of protein for muscle function and growth, immune health, skin, hair, nails etc. They focus on having good types of fats for the health of your nervous system and brain function. Remember low fat does not really mean good health, good fat is good health. They also focus on having the right vitamins and minerals to support bone health.
1Buy a small digital weighing scales, to weigh portions and ensure you are selecting the correct size.
2Invest in a blender or smoothie maker.
3Use the same size plates, bowls, glasses and cups/mugs so you have the same size portion each time.
4Remember alcohol is not a nutrient so not considered as part of a diet or dietary plan. If you consume it, it will affect how your body processes fats and protein. If you consume alcohol make sure you know how many calories extra you are adding to your plan. Don’t miss a meal because you had calories from alcohol since your nutrient intake will not be balanced then. Try limit alcohol to one day a week if you do consume it.
5There is no such thing as a cheat day. There may be a time you really have a craving for something after a meal, and that is fine on occasion but not often. If you find you have not stuck to your plan don’t worry, just start again at the next meal, don’t wait.
6Meal plans take time to prepare, not everyone has time. If you do not have time to prepare the meals listed simply choose as close a healthy option, as you possibly can when shopping, a very similar item.
7A diet plan is not something for just a few weeks, it’s a new way of life and living and so needs to be something that it is possible to stick to long term.
8The meals in this plan are designed to have lots of variety every day. No one day can give you all the nutrients you need in the perfect amount, but combining different meals on different days means what might be missing one day is provided the next day. Sticking to the same meals every day is not good for ensuring you get all the nutrients you need.
9Multivitamins and minerals do not provide you with the same nutrients in food, food contains lots of phytochemicals that are important for health but are not vitamins or minerals, so that’s why nutritionists always recommend you get your nutrients from food.
10There may be foods in these plans you do not like, can not eat, are allergic to. If so, please choose an appropriate similar alternative. If you are unsure of the best alternative please contact your nutritionist with the app to discuss your needs, so the plan is still nutritionally balanced.
11These diets are designed to have a specific number of kcal, 2000kcal for female and 2500kcal for male. However, you may need less or more than this calorie amount. If you would like a more tailored plan considering the calories you need, or if you are taking part in more intense physical activity, please contact your nutritionist with the app, for an appointment to discuss your needs.
