HM Health & Well-being

Hey guys, here’s a super simple, food group list to work alongside my previous post about using the hand to measure your portion sizes. Enjoy!

Proteins

• Turkey
• Chicken
• Steak / Beef
• Beef Mince
• Pork
• Venison
• Lamb
• Shell-fish
• Tuna
• Salmon
• White-fish
• Eggs

Always go for the leanest cuts of meat.

Complex Carbs

• Quinoa
• Carrots
• Rolled Oats
• Brown Rice
• Wholegrain Rice
• Wild Rice
• Sweet Potato
• Wholegrain Bread
• Wholegrain Pasta

Veggies (List of some, but not exhausted)

• Beetroot
• Kale
• Cabbage
• Courgette
• Asparagus
• Celery
• Spinach
• Broccoli
• Cauliflower
• Bell Peppers
• Mixed Salad Leaves
• Tomatoes
• Mushrooms
• Sugar Snap Peas
• Mangetout
• Onions
• Salad Onions
• Sprouts

Fruit (List of some, but not exhausted)

• Blueberries
• Strawberries
• Raspberries
• Banana
• Oranges
• Apples
• Pineapple
• Pears
• Mango
• Melon
• Grapes

Healthy Fats

• Flaxseed
• Avocado
• Coconut Oil
• Extra Virgin Olive Oil
• Natural Peanut Butter (or other no added sugar nut butter)
• Nuts (raw and unsalted)

Seasoning & Spices – Add a little flavour to your meals, it doesn’t have to be boring (add to meat, wrap in foil and oven bake for really juicy flavoursome meals)

• Dill
• Curry
• Ginger
• Jalapeno
• Chilli
• Cinnamon
• Coriander
• Lemon
• Garlic
• Rosemary
• Tomatoes (chopped, canned can be used)
• Sea Salt
• Black Pepper
• Stevia (to sweeten yogurt/fruit if necessary)
• Vanilla Extract

Drinks

• Water, 2-3 litres a day
• Coffee, max 2 cups, not after 4pm (we’ll explain why in a later post)
• Herbal tea
• Green tea – not after 4pm