As requested, I'll put a food diary up. Don't get me wrong, I can have my off moments but hopefully this will give a jist of what to aim for!
Today - 18th January 2013
Free Foods: fat free natural fromage frais, sweetcorn (including corn on the cob), bacon (all visible fat removed), eggs, mushrooms, baked beans in tomato sauce, beef, carrots, cabbage, courgettes, onions, noodles, rice, liquid stock concentrate, chicken, coffee, tea (including herbal tea), low calorie squash, low calorie fizzy drinks, mineral water, potatoes
Healthy Extras:
a) 250ml semi-skimmed milk
b) nothing today... (other starch products go here! Wholemeal bread, cereal bars, etc)
Syns: Sugar 1 level tsp (1 syn), Blue Dragon Stir Fry Sauce sachet Chow Mein flavour 1/2 pack (2.5 syns)
The free foods category should be as FULL AS POSSIBLE! Anything in here is totally free, meaning you can eat as much of it as you like. Just make sure any meats you have are lean and cooked without fat (or use some fry light)
You get two healthy extras a day - an A choice and a B choice. A is your calcium choice and B is fibre, so use them! I just suck at having bread during the day unless I have toast at some point.
Syns are the fun part! Each food outwith your allowances or free foods carries a syn value. You can have between 5 and 15 syns a day. USE THEM! They stop you feeling deprived of anything you'd normally eat. You can save them up for the weekend if you're going out, like I'm doing, and then just be good the rest of the week to make up for it. Simple!
Hope this helps a little :)
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