HEALTHY MEALS

Participants are encouraged to not consume any items on the list below on Tuesday and Thursday for the

twelve-week period of the Let’s Move TCI programme.

 

Foods That Slow Recovery and Increase Body Fat!!

 

1. Kids Cereals

2. Donuts

3. Soda

4. French Fries

5. White Bread

6. White Rice

7. Candy

8. Icecream

9. Cookies/Cake

10. Hash Browns

11. Croissants

12. Sugary Coffee Drinks

13. Energy drinks

14. Chips – Doritos etc.

15. Pot Pies

16. Ramen Noodles

17. Fried Meats

18. Crispy Chicken

19. Salami / Pepperoni

20. Hot Dogs

21. Bloomin Onions

22. Nachos

23. Crispy Chicken Sandwich

24. Margarine

25. Gravy

26. Caeser Dressing

27. Ranch Dressing

28. Alcohol

29. Mayonnaise

30. Cheddar Cheese

 

 

Superfoods!!

 

Participants are encouraged to incorporate as many of the items listed below in their daily diet during the twelve weeks of the Let’s Move TCI programme.

 

Here is a list of foods widely considered to be “Superfoods” for their health benefits. While there are other healthy foods not on this list, the below are the best of the best with high nutritional value. These powerful foods are loaded with nutrients that are crucial to your health, energy and recovery.

 

1. Black Beans

2. Blueberries

3. Broccoli

4. Garlic

5. Oatmeal

6. Spinach

7. Sweet Potatoes

8. Tomatoes

9. Almonds

10. Avocado

11. Extra Virgin Olive Oil

12. Low-sugar yogurt

13. One egg per day

14. Unsweetened Green Tea

15. Walnuts

16. Wild Salmon

 

If you can include a variety of these in your diet, you will feel the difference!