Nutrition and Wellbeing Class - Recipe Booklet

TYPE

Another way to manage the total amount of calories you consume is to limit certain types of foods that are calorie dense. For example, foods that are high in fat, sugar or both. Try to consume less than two portions a week of any of the below for the next eight weeks: Pies / cookies / biscuits / cake / doughnuts / pastries / cream / ice creams / sweets / chocolate / fast food / fried meats / deep fried wedges / fried fish / pepperoni / salami / onion rings / hash browns / sausages / crisps / hot chocolate / specialty coffee (mocha) / fizzy drinks / energy drinks / full sugar cordial.

TIMING

Finally, look back at your food diary and understand the time frame between your first mouthful of food and your last mouthful of food:

Over the next eight weeks try to shorten your ‘eating window.’ For example instead of eating breakfast between 7am - 9am try eating it between 10am- 12pm. Instead of eating dinner between 7pm - 9pm try eating it between 5pm - 7pm. Avoid consuming any additional foods or beverages after your last main meal.