Woman (UK) - - Health News -

✱ Pick one break­fast, one lunch and one din­ner ev­ery day. Re­peat any meals you en­joy. ✱ Foods printed in bold are ‘Free Food’, which you can en­joy freely to sat­isfy your appetite with no weigh­ing, count­ing or mea­sur­ing. Base meals around Free Food, like veg, pasta, lean meat, fish, rice, po­ta­toes, fat-free dairy, eggs and more. If you feel hun­gry be­tween meals snack on fresh fruit, veg cru­dités and fat-free nat­u­ral yo­gurt. ✱ also, stock your store cup­board with fat-free salad dress­ings, stock, herbs, pas­sata, oil-free tomato purée, soy sauce and spices, which can be used freely to flavour meals. ✱ To main­tain a fully bal­anced diet, Slim­ming World en­cour­ages you to en­joy mea­sured amounts of foods that are high in cal­cium, like milk and cheese, and full of fi­bre, such as whole­meal bread, whole­grain ce­re­als, ce­real bars, nuts and crisp­breads. These can be en­joyed as part of your meals and where we've in­cluded them as such in this plan, we’ve given spe­cific mea­sure­ments, or use them in hot drinks or on their own as a snack. Stick to one por­tion of cal­cium and one por­tion of fi­bre each day. Where you’re en­joy­ing them sep­a­rately, choose 350ml skimmed or 250ml semi-skimmed milk, or 30g full-fat hard cheese or 40g re­duced-fat hard cheese. Weights for other cheeses are spec­i­fied in the plan. Boost fi­bre in­take by en­joy­ing two medium slices of whole­meal bread (from a small 400g loaf), a 60g whole­meal roll or por­tion of crisp­breads. ✱ Join your lo­cal Slim­ming World group for even more recipes, guid­ance and sup­port. To find your near­est group, visit slim­ming­ or call 0344 897 8000.

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