Nutritional Advice

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
OCCASIONALLY
EAT IN MODERATION
SPECIAL TREATS
AVOID EATING
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