Five Minute Diet Advice

Cut back on Carbohydrates (CARBS)

Limit bread, pasta, rice, potatoes, flour (especially white) and the biggest concern… Sugar

Cut back on processed foods

Choose food with less human intervention. Choose whole foods that came from a farm or garden, not a factory. Choose less food in packets.

Choose full fat dairy

Milk, yoghurt, butter and cheese… without added sugar - e.g. NOT sweetened yoghurts, ice-cream and flavoured milks


Eat protein at every meal - aim to keep processed meats less 70g per week

Eat red meats up to 3 X per week.

Other good sources of protein include:

  • nuts
  • cheese
  • fish
  • chicken
  • beans, lentils, tofu
  • eggs (study shows 2 per day reduces risk of diabetes)


A better snack than sugary treats but also contain sugar. Limit to no more than 3 per day and watch out for the really sweet fruit - bananas, grapes and tangerines. Eat whole fruit rather than fruit juice. Diet drinks are better than sugary drinks but still very acidic to teeth so limit these.


Not the evil thing thought previously and can have more fat if eating less carbs. Makes you full but be mindful of the donut affect - 50 % fat 50 % sugar. Raises insulin and puts into fat storing mode and has fat and sugar to store .. this combo is a human invention not available in nature!

50 % carbs and fat- increases cholesterol and fat storing. Again aim for food not meddled with - human intervention.

Fat in meats, avocados, nuts, olive oil, butter and coconut oil.

Avoid processed vegetable oils.

Use butter instead of margarine.


Cut out sugary drinks - causes gout, weight gain and diabetes. Diet drinks are better than sugary drinks but still very acidic to teeth so limit intake. Juice is as bad as Coke!

CHOOSE - full fat milk or water


Usual guidelines. Contain empty calories and makes you hungry. No safe limit- but aim for no more than 2 standard drinks per day for woman and 3 for men. Have at least 2 alcohol free days per week.

Lots of carbs in beer, choose lower carb beers as an alternative.


The best for last - vegetables are your friends! Eat LOTS especially leafy greens, cauliflower and broccilli. Eat LESS of the more starchy vegetables like kumara, yams and parsnips. Pumpkin probably somewhere in the middle

FOR MORE INFO check out book WHAT THE FAT by Prof Schofield or


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