Sarah’s superfood diet

1500 kcal diet

Breakfast
150g bowl of porridge with 2 tbsp. blueberries
Glass of orange juice
Cup of tea

Mid morning
Low fat probiotic fruit yoghurt (e.g. strawberry)

Lunch
Large wholegrain soft roll thinly spread with reduced fat olive oil spread, 2 slices of turkey, handful of watercress, 3 halved cherry tomatoes and 2 tsp. extra low fat mayonnaise
Kiwi and mango fruit salad
Bottle of water

Mid-afternoon
Skinny latte
Small bag of mixed nuts, dried fruit and seeds

Dinner
Baked salmon fillet
4 tbsp. mashed potato (or sweet potato mash) made with a small dollop of half fat crème fraiche
Broccoli
Sweetcorn (on the cob or kernels)
Tub of low fat Greek yoghurt mixed with 2 tsp. mixed berry compote (or tinned mixed berries in juice)
Glass (175ml) wine (red or white)
2 squares of plain chocolate
1500 kcal, 75g protein, 45g fat (10g saturates), 185g carbohydrate, 20g fibre, meets all RDAs for vitamins and minerals.

(Or lunch could be a baked potato with smoked mackerel and mushroom filling (1 fillet of smoked mackerel mixed with 3 sliced mushrooms, 1 chopped spring onion and 2 tsp. extra low fat mayonnaise and plenty of pepper) and dinner could be a turkey and vegetable stir fry with noodles)

Health benefits:

Porridge – oats help to lower blood cholesterol levels and have a low GI providing a steady supply of energy throughout the morning.
Blueberries – contain powerful antioxidants which protect against health disease, also effective against E coli, so help prevent gastrointestinal upsets and UTIs
Orange juice – good source of vitamin C and folate. Has a high GI, to help raise blood sugar levels and give you an energy boost to start the day.
Tea – good source of cancer-fighting antioxidants
Probiotic yoghurt - friendly bacteria helps improve the health of the colon and boosts the immune system.
Wholegrain roll – provides starchy carbohydrate for energy, fibre for gut health and wheatgerm which is a good source of vitamin E, an antioxidant that helps protect the heart and prevents aging
Olive oil spread - good source of monounsaturates which help to keep blood cholesterol levels healthy
Turkey – good source of protein and the amino acid tryptophan, which is converted into serotonin in the brain. Reduced levels of serotonin in the brain is linked to depression.
Watercress – rich in vitamin C, beta-carotene, vitamin E, folate, potassium, calcium and iron.
Cherry tomatoes – good source of lycopene that can help to protect against eye disease and cancer
Kiwi – good source of vitamin C, potassium that can help to counteract the effects of salt and lower blood pressure, and soluble fibre that can help to lower blood cholesterol levels
Mango – rich source of beta-carotene that helps to prevent oxidative damage in cells caused by free radicals and reduce risk of chronic diseases
Water – keeps the body hydrated improving both mental and physical performance.
Skinny latte – coffee contains antioxidants, may protect against diabetes and caffeine that stimulates the body and helps to prevent the post-lunch dip that kicks in 1-2 hours after eating. Skimmed milk is a good source of calcium needed for bone health.
Dried fruit, seeds and nuts good source of essential fats, and vitamins and minerals such as vitamin E and selenium, which mops up free radicals in the body preventing damage to cells. Presence of nuts and seeds lowers overall GL keeping blood levels stables and preventing hunger pangs later on.
Salmon – good source of omega-3 fats needed for heart and blood health
Mashed potato – good source of starchy carbohydrate, medium GI. (Sweet potato mash has a lower GI and is a good source of beta-carotene)
Broccoli – contains substances called gluconsinolates which act as powerful antioxidants and can protect against cancer, particularly effective against prostate cancer.
Sweetcorn – provides protein and carbohydrate, low in fat, medium GI
Yoghurt – low in fat, good source of calcium
Berries – naturally sweet, good source of antioxidants
Wine and chocolate – contains polyphenols which protect against heart disease