How to make healthy meal

 

Healthy meal free to eat. (you don't need to measure the quantity.)

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  Meat and poultry

  Cooked without oil, very lean cuts of meat and poultry are Free Foods. Remove skin, trim visible fat, and use less than 5% fat mince.

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  Plant-based proteins

  Plain seitan, plain Quorn, textured soya, and plain and smoked tofu are all Free Foods.

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  Fish

  Fresh and frozen fish is a Free Food. You can cook it in any way you like as long as it's without fat.

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  Potatoes

  Chipped, boiled, baked, mashed, or roasted potatoes —yum! Potatoes cooked without fat are a Free Food.

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  Eggs

  Boiled, poached, scrambled... eggs cooked without butter, oil, or fat are a Free Food.

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  Fat-free dairy

  Fat-free natural yogurt, Skyr, plain quark, and some plain soya yogurts with added calcium are Free Foods.

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  Vegetables

  Almost all vegetables are Free Foods – eat them fresh, frozen, canned, or pickled in vinegar.

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  Fruit

  Almost all fresh and frozen fruit is Free Food. Have as much as you like for breakfast, dessert, or snacks. Puréed fruit, fruit juice, and smoothies always count as Syns.

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  Beans, peas and lentils

  Choose fresh, frozen, or canned in water. Baked beans and mushy peas are free Food, too! 

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