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Julie's personal action plan
- Cut out sugar
- To switch to low fat milk
- Switch butter to a low fat spread
- To have cereal and toast at breakfast – avoid biscuits
- To eat more fruit and vegetables
- To have an artificial sweetener
- To make a shopping list
- To plan meals in advance.
Stage One
12 Bread, cereals, potato, rice pasta, carbs
4 Meat,fish, eggs, pulses, nuts, protein
4 Milk and dairy foods
6 Vegetables
6 Fruit
4 Oil,dressings, spread
4 Extras for drinks and snacks
Breakfast
4 Cereals, carbs
2 Fruit
1 Milk and dairy food
1 Fruit
1 Extras
Lunch
4 Carbs
3 Fruit/vegetables
1 Milk and dairy
2 Meat, fish, protein
Mid Afternoon
1 Extras
1 Fruit
4 Potato, rice, carbs
4 Fruit/vegetables
0 Milk or dairy
2 Meat, fish, eggs, proteins
Evening
2 Extras
1 Fruit
Daily allowance of fats and oils 4 portion plus
2 dairy for tea/coffee
Stage two
8 Bread, cereals, potato, rice pasta, carbs
3 Meat,fish, eggs, pulses, nuts, protein
3 Milk and dairy foods
4 Vegetables
4 Fruit
3 Oil, dressings, spread
2 Extras for drinks and snacks
Breakfast
2 Cereal, carbs
1 Fruit
1 Dairy
Mid Morning 1 Fruit
1 Extras
3 Carbs 2 Fruit/vegetables 0 Milk or dairy 1 Meat, fish, protein
Mid Afternoon
1 Fruit
Evening meal
3 Potato, carbs
2 Fruit/vegetables
0 Milk or dairy
2 Meat, fish, proteins
Evening
1 Extra
1 Fruit
Daily allowance of fats and oils 3 portions and 2 dairy for tea/coffee
Result
Julie lost 1st 10lbs
