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“Food is essential to life. Food is the source of the energy and nutrients your body needs to grow and develop; to move, work, play, think and learn. Food also contributes to life’s enjoyment. Think how you enjoy eating with your family and friends and how important food is in so many of life’s celebrations. So enjoy your food, but eat wisely too. Know how to get the best from your food.”

Food and Agriculture Organisation

All foods contain nutrients needed by our body, but different foods contain different amount of different nutrients. The best way to ensure that you get all the nutrients you need is to eat a variety of food.

Weigh-Less Lifestyle Eating Plan has been made easier for you as your formula has been planned to include serves from all the food groups. But within each of these groups there are many different food to choose from.

COMPLEX CARBS
It is easy to fall into a ‘food rut’ and choose the same starchy food that we have eaten for years and that our parents ate before us. Trying new complex carbs can break the potential monotony of being in Zone 1 and 2.

If you have not tried them before, hunt down the barley and the wheat in your local supermarket and try some great new meal ideas using these foods. Find a local bakery or supermarket that makes rye bread and try this for a change.

Best choice complex carbs that have the satiety smart symbol remain an important part of meal planning for the rest of your life. Getting to know them and how to use them will add to variety and to enjoyment.

VEGETABLES AND FRUITS
You have heard the advice before to choose vegetables and fruits in season, but how often have you thought of trying something you have not tried before? Ask other people in the shop what a particular vegetable is and buy a small amount to try.

Eating a wide variety of food from these groups helps you to get all the vitamins that you need. There are also other beneficial compounds in vegetables and fruits, the easiest way to ensure that you get them all in is to vary your choices from these groups.

DRIED BEANS, PEAS, LENTILS AND SOYA
There is more to these food than baked beans on toast. If you are not already choosing these foods a few times a week, then start to plan ways to do so now. These foods are excellent choices for nutritional and health reasons. There are many light and main meals that can be made using these foods, which have the added advantage of being an economical protein choice.

FISHY FACTS
There are a number of kinds of fish listed in the protein groups, but many people stick to what they know: tuna and hake. Try some new fish types to add variety and nutrients. For example salmon and mackerel are both available tinned and as they are fatty fish they are a good source of essential fatty acids.

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