Читать книгу The alli Diet Plan: Your Essential Guide to Success with alli - Литагент HarperCollins USD, F. M. L. Thompson - Страница 39

This group also includes poultry, lentils, soya, tofu and vegetarian alternatives. We need surprisingly little of these foods – just a couple of small portions a day – and as some of these foods can be high in fat it is important to choose them carefully. Meat should be lean, with visible fat removed and skin trimmed from poultry. How these foods are cooked will also influence their fat content, so use fat-free or low-fat cooking methods such as grilling, baking, steaming, poaching and braising.

It is important to include plenty of fish in your diet, at least two portions a week. You can still include one portion of oily fish such as salmon or tuna in your diet by eating a small portion, making sure it fits within your fat target. Oily fish is one of the very few sources of dietary vitamin D, and it also contains omega-3 fatty acids, which have a wide range of health benefits. White fish is naturally low in fat and a great part of any weight-loss diet.

Beans, lentils and peas are low in fat and high in fibre, which makes them ideal for your diet. You will find that you also eat eggs on the diet, probably just one per meal as egg yolk contains fat but is also a source of iron and vitamin A.

Nuts provide healthy unsaturated fats, and small quantities can be used in your diet if you weigh them out. They are a great addition to low-fat breakfast cereals. See Chapter 9 to make sure you only eat quantities that are consistent with your targets.