For many people the best diet to follow is eating sensibly and regularly, not missing breakfast, having a small lunch, some fruit in the afternoon and dinner in the evening.
Without sticking to any pre-ordained special diet, good results have been attained by many individuals simply by selecting preferred foods from our recommended chart.(listed below)
For those who follow the eat regularly category, reduce alcohol/fat/oil in their diet and simply increase their plain water intake, more serious and involved dietary changes are often unnecessary.
More specific advice is given to members after joining during a fitness and lifestyle evaluation which is included in your Maximum Fitness membership.
Exercise and diet advice from the professionals at Maximum Fitness is the quickest and simplest method of sensible and permanent improvements to health and fitness.
If you can’t come down to see us for whatever reason, try to eat healthily – it pays dividends. Below are some eating charts for you to follow
Recommended Food Chart
Eat Regularly: Choose from this group daily
Eat in moderation:
Occasionally – moderate amounts 2-3 times per week
Special Treats – moderate once a week or less
|EAT REGULARLY||EAT IN MODERATION
|EAT IN MODERATION
|CEREAL FOOD||Wholemeal flour, oatmeal, wholemeal bread, whole grain cereals, porridge, oats, crispbreads, brown rice, wholemeal pasta, cornmeal, untoasted sugar, free muesli.||White bread,White flourWhite rice & pastawater biscuits||Sugar-coated cerealsPlain semi-sweet biscuitsOrdinary muesli.||Sweet biscuits, cream-filled biscuits, cream crackers, cheese biscuits, croissants.|
|FRUIT AND VEGETABLES||All fresh, frozen, dried & unsweetened tinned fruit.All fresh, frozen, dried & tinned vegetables (especially peas, baked beans, broadbeans and lentils)Baked potatoes (eat skins)||OlivesOven Chips labelled ‘cooked in sunflower oil and 40% less fat'(grill if possible)||fruit in syrup.Crystallised fruitAvocadoChips & roast potatoes
cooked in suitable oil.
|Deep fat fried chipsRoast potatoesCrisps & savoury snacks|
|NUTS||WalnutsChestnuts||Peanuts & most other nutse.g. almonds, hazelnuts, Brazilnuts||Coconut.|
|FISH||All fresh & frozen fish e.g. cod, plaice, herring, mackerel.tinned fish in brine or tomato sauce e.g.sardines & tuna.||fish fried in suitable oil||Prawns, lobster, crab, oysters, molluscs, winkles.Fish tinned in oil (drained)||Fish row, Taramasalata.Fried scampi.|
|MEAT||Chicken, turkey (without the skin)VealRabbitGame
Soya protein meat substitute
Very lean red meat.
|Lean beef, pork, lamb, ham & gammon.Very lean minced meat.||Liver, kidney, tripe, sweetbreadsGrilled back bacon.||Sausages, luncheon meats, corned beef, pate, salami, streaky bacon.Duck, goose, meat pies & pasties, scotch eggs, visible fat on meats, crackling, chicken skin.|
|EGGS & DAIRY FOODS||Skimmed milk, soya milk, powdered skimmed milk, cottage cheese, low fat curd cheese, low fat yoghurt, egg white, low fat fromage frais||Semi-skimmed milk, no more than 3 whole eggs per week including those in baked items e.g. cakes, quiche, flans etc||Medium fat cheeses e.g. Edam, camembert, gouda, Brie, Cheese spreads, half fat cheeses labelled ‘low fat’ sweetened condensed skim milk.||Whole milk & cream, full fat yoghurt, cheese e.g. Stilton, Chedder, Cream cheese, evaporated or condensed milk, imitation cream, excess eggs i.e. more than 4 per week.|
|FATS||Small amounts only, see next column.||Margarine & shortening labelled ‘high in polyunsaturates’ or monosaturates, corn oil, sunflower oil, soya oil, grapeseed oil, olive oil, peanut oil (groundnut oil) low fat spreads||All margarines, shortenings & oils not labelled ‘high in polyunsaturates’ or monosaturates, butter, lard, suet & dripping, vegetable oil or magarine of unknown origin, all spreads not labelled ‘low fat’.|
|PREPARED FOODS||Jelly (low sugar), sorbet, fat free home-made soups, low fat/ low sugar yoghurt, low fat natural yoghurt.||Pastry, puddings, cakes, biscuits, sauces etc. made with wholemeal flour & fat or oil as above, salad dressing made with suitable fat or oil as above||Packet soups||Pastries, puddings, cakes & sauces made with whole milk and fat or oil as above. Suet dumplings or puddings. salad dressing or mayonnaise made with unsuitable oil. Ice Cream, cream soups.|
|SWEETS, PRESERVES, JAMS, SPREADS||Marmite, Bovril, chutney & pickles, sugar free artificial sweeteners||Fish & meat pastes, peanut butter, low sugar jams & marmalade.||Boiled sweets, fruit, pastilles & jellies. Jam, marmalade, honey.||chocolate spreads, chocolate, toffees, fudge, butterscotch, carob chocolate, coconut bars.|
|DRINKS||Freshly made tea, coffee (not too many, not too strong) mineral water, fruit juices (unsweetened)||Alcohol||Sweetened drinks, squashes, fruit juice, malted milk or hot chocolate drinks made with skimmed milk||Whole milk drinks, cream based liqueurs|
|SAUCES AND DRESSINGS||Herbs, spices, Tabasco, Worcestershire sauce, soy sauce, lemon juice||Home-made dressings & mayonnaise made with suitable oil||‘Low fat’ or ‘low calorie’ mayonnaise & dressings. parmesan cheese.||Ordinary or cream dressings & mayonnaises.|
Body Fat Ratings for Optimal Health
Body composition i.e. how fat you are is one efficient determinator of health and fitness.
Read more information on our Body Fat information page