“Change is not made without inconvenience, even from worse to better”. Those words, written by the famous Dr Johnson, are applicable to all change – especially eating differently. But the inconvenience may be cut to a minimum if you take things step by step. Deciding to make changes in what you eat demands thought – in making the shopping list, in the supermarket and in the kitchen. By concentrating on one thing at a time, each change itself becomes a habit. Easy! Start at step 1 and keep working at it until it becomes a habit, then, while continuing to do this, add step 2, and so on.
Step 1. Increase variety. Eat at least one “proper” meal a day. Try at least three new foods a week.
Step 2. Concentrate on fibre. Eat at least 6 portions of fruit or vegetables, nuts and cereals. Make one of them a pulse (e.g. peas, beans), eat a lot of spinach.
Step 3. Change form white to rye brown bread. Have at least three portions of bran or whole grain breakfast cereal a week.
Step 4. Look out for visible fat. Remove all meat fat and chicken skin. Spread butter or margarine very thinly. Grill, poach or bake instead of frying.
Step 5. Get to grips with visible fat. Change from whole milk to skimmed or semi-skimmed. Eat no more that 50 g of hard cheese a week. Chips or crisps only once a week. Eat at least two fish meals (white or oily) a week.
Step 6. Look back at steps 1-5 and make sure you are keeping to most of the plan. Don’t overdo fibre and don’t try to cut out all fat. Remember that there should be measure in everything!
The diet most likely to be healthy is one that is based on as many different foods as possible:
· bread – at least half as wholemeal;
· pulses such as peas and kidney beans;
· rice and pasta. Especially brown or wholemeal;
· very lean meat;
· oatmeal or high-fibre breakfast cereal;
· skimmed or semi-skimmed milk;
· fish – both white and oily;
· poultry, but without the skin;
· eggs;
· lots of different vegetables, including potatoes; and fruit.