HOW TO USE YOUR PLAN

Our diet plan promise, plus a seven-day schedule for two

welcome to our summer plans Our recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising processed food, and include a colourful selection of vegetables and fruits. Each day you’ll achieve five of your five-a-day (or more!) and keep within the recommended Reference Intakes (RI) for fats, sat fats, sugar, salt and calories, as well as following the latest guidance on your intake of ‘free sugars’. As a result, you can expect to cut back on added sugar, increase your energy levels, improve your digestion and support your immune system. For those who want to lose weight, the daily calorie count of between 1,200 and 1,500 kcals is likely to create a moderate shortfall of daily calories, allowing for steady and controlled weight loss. If you are particularly active or you don’t want to lose weight, we have lots of healthy snacks at bbcgoodfood.com/hdp-snacks that you can add. To get the most from the plan, we suggest avoiding alcohol or sugary drinks. As with any lifestyle or diet change, we encourage you to speak to your GP if you have any concerns or health issues before following our plans. Eating some fat is essential for good health because it helps the body absorb fat-soluble vitamins like A, E and D. We’ve included healthy fats in our plan from avocados, oily fish and unsalted nuts and seeds, as well as whole milk products. We’ve also used cold-pressed rapeseed oil because it has just 7% saturated fat compared to 52% in butter. The secret to the success of any approach to healthy eating is preparation and planning, so we recommend using the Saturday before you start to go shopping, get organised and do a little bit of food prep. what to eat when you exercise We’ve highlighted recipes that are especially useful if you follow an exercise plan– just look for the symbol, left. For resistance training, protein is key for muscle repair, and for cardio and endurance training, you’ll need some energising carbs to replenish glycogen stores, as well as protein to aid recovery. In order to optimise your recovery after exercise, we’ve designed recipes that supply these macronutrients. Remember to drink plenty of hydrating fluids, and if necessary, include a small amount of sodium to replace any lost through perspiration.