Читать книгу The alli Diet Plan: Your Essential Guide to Success with alli - Литагент HarperCollins USD, F. M. L. Thompson - Страница 47

If you have your main meal in the evening then your lunch meal still needs to include a wide range of different foods to maximize the nutrients you get.

1. Include at least one, preferably two or more fruit or vegetables. For example, a mixed salad, a bowl of vegetable soup, an apple/pear/orange or a bowl of carrot and pepper sticks

2. A measured or weighed source of starchy carbohydrate such as bread, potato, pasta, rice etc. If you are buying a sandwich lunch, then have a look at the guide in Chapter 5

3. A source of protein – e.g. lean meat, fish, beans or lentils, an egg, or perhaps a small amount of cheese. Weigh these out so you recognize what a suitable portion looks like

4. A glass of water

5. Are you having any high-fat foods such as spreads or dressings? If you haven’t reached your fat target, and can include them, make sure to measure them out

6. Can you add a low-fat yogurt or fromage frais to provide calcium if you have fat and calories to spare?