A Nutritional Weight Management Strategy


  1. Three meals and two snacks daily
  2. Protein at each meal and snack
  3. At least six glasses of water spread throughout the day
  4. Oily fish 2-3 times a week
  5. Healthy fats at lunch and dinner
  6. Whole Foods: Beans, lentils, whole grains, nuts and seeds
  7. Low GL carbohydrates
  8. At least 6 servings of vegetables and 2-3 portions of fruit daily
  9. Flavour food with herbs, spices, garlic, ginger, soy sauce, fish sauce, lemon juice and lime juice


  1. Sugary foods and drinks
  2. Refined, processed foods especially snack foods
  3. Ready meals
  4. Grains especially white refined grains and cereals. Limit whole grains to 2-3 portions a day.
  5. Alcohol
  6. Foods high in saturated fat, hydrogenated and trans fats.
  7. Limit yourself to 1 coffee or 2 cups regular tea daily
  8. Limit red meat to 1-2 times a week