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Andy's personal action plan
- Change cooking methods
- Cut out crisps – choose low fat alternatives eg rice cakes, low fat crisps etc
- Shopping list
- Start the day with breakfast
- Take a suitable lunch and snacks to work
- Replace coffee with tea
- Plan evening meals – eat with the children
- Cutting down/out the crisps
- Reducing the milk in coffees
- Reducing the take aways
- Cutting down on the high fat snacks eg biscuits, pastries
Stage One
Bread, cereals, potatoes, rice pasta–20
Meat, fish, eggs, pulses, nuts–7
Milk and dairy–7
Vegetables–10
Fruit–10
Oil, dressings and spreads–7
Extras for snacks and drinks–6
Breakfast
Bread, cereals, starchy foods – 6
Fruit – 1
Milk and dairy – 2
Mid Morning
Extras – 2
Fruit – 3
Bread, cereals, starchy foods – 6
Fruit/vegetables – 5
Milk and dairy – 1
Meat, fish, protein – 3
Mid Afternoon
Fruit – 3
Extras – 2
Bread, cereals, starchy foods – 6
Fruit/vegetables – 5
Milk and dairy – 1
Meat, fish, protein – 4
Evening
Starchy foods – 2
Extras – 3
Fruit – 3
Daily allowance of fats and oils – 7 portions plus 3 portions of dairy for tea or coffee
Stage Two
Bread, cereals, potatoes, rice pasta – 12
Meat, fish, eggs, pulses – 4
Milk and dairy – 4
Vegetables – 6
Fruit – 6
Oil, dressings and spreads – 4
Extras – 4
Breakfast
Bread, cereals, starchy foods – 3
Fruit – 1
Milk and dairy – 1
Extras – 1
Fruit – 2
Lunch
Bread, cereals, starchy foods – 4
Fruit/vegetables – 3
Milk and dairy – 0
Meat, fish, protein – 1
Mid Afternoon
Fruit – 2
Extras – 1
Bread, cereals, starchy foods ndash; 5
Fruit/vegetables – 3
Milk and dairy – 1
Meat, fish, protein – 3
Evening
Extras – 2
Fruit – 2
Daily allowance of fats and oils – 4 portions plus 2 portions of dairy for tea or coffee
Result
Andy lost 3 stone 3lbs
