Essential Diet Plan

A BALANCED DIET IS ESSENTIAL

YOU MAY BE:- Fortunate and be reasonably fit. Able to maintain a lavish and active lifestyle.

UNFORTUNATELY, this is not the case for every one.

Therefore you need to set a baseline. Research and establish your intake of calories on a daily basis.

Compare a typical week, when you were working, against a retired week.

It will be difficult, at first, to ascertain your needs. This will take some time.

Once you have decided what you feel is the correct daily intake of calories for you, then turn to the task of designing a balanced retirement-diet menu.

Bearing in mind the cost of ingredients. It will take some time. Experimenting can be fun.

Try where possible to stick to fresh produce as opposed to convience foods.

REMEMBER:- THE MORE TIME YOU HAVE ON YOUR HANDS. THE MORE LIKELY YOU ARE TO PICK.

MAINTAINING A BALANCE;- Include a wide variety of foods, plenty of starchy food and fruit and vegetables.

STARCHY FOOD:- comprises the main part of the meal. bread, cereals, oats, pasta, noodles, rice, potatoes, plantains,green bananas, lentils,maize, millet and cornmeal.

Try to eat five portions of fruit and vegetables per day- do not over eat.

LIMIT YOUR INTAKE of:- milk and dairy foods, as well as meat and some fish products.

Alternative:- eggs, beans, pulses and alternative meat products.

Try to eat at least one portion of oily fish per week.

RESTRICT your intake of sugar and salt.

SUGGESTED MEAL VARIENTS:-

BREAKFAST:- eggs, toast, cornflakes, porridge, skimmed milk, fruit juice and fresh fruit.

MAIN MEALS:- spaghetti bolognaise, vegetable lasagne, roast chicken either served with vegetables or a side salad.

SNACKS:- boiled eggs, sardines, beans, cottage cheese, raw vegetables with either rye bread or water biscuits.

PUDDINGS:-fruit,rice pudding or cheese and cream crackers.

A BALANCED DIET IS PARTICULAR IMPORTANT iF EXPERIENCING

POOR HEALTH

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