Four Small Changes
As in Week One, there are just four small changes to make.
- Start walking - take a ten to fifteen minute walk every day. Nip out at lunchtime, or get off the bus a mile away from your destination and walk. Walk briskly, so that you feel on the edge of breathless - you
should still be able to talk a bit.
- Drink some more water - gradually increase your intake to a litre a day this week.
- Add another serving of fruit and another serving of vegetables so that by the end of the week you’re eating two pieces of fruit and three servings of vegetables a day.
- Eat breakfast! This is the most important meal of the day and you should eat it every day. Here are some ideas if you’re not used to eating early, or if you’re not sure what’s best to eat at the start of
the day.
Breakfast Menu
You should be eating around 25% of your daily calories at breakfast, and ideally you will eat within an hour of getting up, or as soon as possible if you really can’t manage to eat that early. If you’re not used
to having breakfast, start small and gradually increase the amount of food you eat. Once you’re in the habit you’ll wonder how you ever managed without it. (All calorie values are approximate.)
The Starter Breakfast
These are good to start with if you’re a breakfast beginner, or if you’re going to have a substantial mid-morning snack.
1 glass orange juice, 1 cup berries (fresh, frozen or
canned in juice), 1 medium bowl fruit-and-fibre cereal with 150ml skimmed milk = 300 calories
The Grab-It-And-Run Breakfast
1 Nutrigrain or Frusli bar, 1 pot low fat Mullerice pudding (150g), 1 piece of fruit, 1 carton (200ml) fruit juice = 410 calories
The No-More-Snack-Attack Breakfast
This should keep you away from that bar of chocolate at half past ten!
1 glass orange juice, 1 pot (200g) 'light' fruit yoghurt (low fat, sugar free type), 2 slices
wholemeal or granary toast topped with 1 slice ham and 1 small can baked beans (reduced salt and sugar variety) = 510 calories
The Slow Burning Breakfast
Porridge (made with 40g porridge oats and 140ml) with 1 grated or sliced apple and 1 tbsp raisins (bung it all in the microwave if you're too busy to cook it in a pan on the hob),
1 slice rye bread with honey, 1 glass (160ml) apple juice = 520 calories - bliss!
Next Week
We’ll be looking at how many calories we really need per day - you might be pleasantly surprised!
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