Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 8

Simple solutions – Options to avoid eating simple carbs
Cut
out

Avoid

1

2

Avoid - or at least limit - your intake of refined-flour
baked goods, including non whole-grain breads,
bagels, doughnuts, cupcakes, brownies, cakes,
etc. Also, throw out the processed, high-sugar breakfast
cereals - stick to whole-grain cereals and oats.

Try to cut out as much
‘junk food’ from your
diet as possible. This
includes pretty much all
chips, lollies, soft drinks, etc.

Nutrition...

2 per
day

5 per
day

3

4

Buy a variety of fresh fruits and veggies and begin
to include 2 servings of fruit daily. Avoid getting too
hungry and overeating by snacking on fruit or cutup veggies throughout the day. But be careful, fruits are
higher in natural fruit sugars (fructose) and overeating
fruits can slow down weight loss.

Try to eat a serving of
leafy green vegetables at
least twice a day. Also,
eat a variety of other colourful
vegetables, we should be having 5
servings of vegetables daily.

snack
on

daily

whole
grains

5

6

7

Eat a serving of beans
Use nuts and seeds
or legumes once
as healthy, portable
daily. The dozens of
snacks you can carry
different types of beans
anywhere. Also, they can
and peas can be used in
be used to add flavour and
hundreds of healthy recipes.
‘texture’ to salads & meals.

If you buy grain products
- including breads,
cereals, crackers, pastas,
etc. - always choose wholegrain options. Just make sure
that ‘whole-grain’ is the first
word in the ingredients list and
you’ll be fine.