Show notes
- Mini series - Food for fasting
- Top 10 foods / food types for a fasting day
- Non-fasting days
- Menu Planning and Shopping
- Evaluation
- Weekly Review
- How are you doing with your reviews ? Would love to hear from you [email protected] or https://www.instagram.com/fasting.pod/
- What is difficult and what do you need help with ?
- Overview - Top 10 foods / food types for a fasting day
- Have foods with low GI value because they are slowly digested and absorbed and cause a slower and smaller rise in blood sugar levels
- Have lots of vegetables as they fill you up.
- Steam vegetables rather than boiling
- Try and have some fat but low fat
- Add lots of herbs and spices
- Top 10 foods / food types for a fasting day
- 10. Nuts - almonds, cashews - careful as they are high calorie
- 9. Fruit - strawberries, apples, oranges, grapes, bananas, grapefruit, water melon, blueberries for antioxidants - careful as they are also high calorie.
- 8. Fish - Salmon (try with water and parcel in silver foil in the oven or coat with pesto and put in the over), smoked salmon (great with a poached egg), tuna, smoked haddock (with poached egg and spinach), grilled kipper - Really good source of protein
- 7. lentils, chickpeas (houmous), baked beans, butter beans, kidney beans (add passata, mushroom garlic, chilli and cumin and make a lovely vegetarian chilli ) Edamame beans, cannellini beans (try with tuna cherry tomatoes baby leaf spinach and topped with balsamic vinegar) - good source of dietary fibre and protein
- 6. Soup - Make your own (ideally vegetable for maximum taste and minimum calories) or tinned soup. I can recommend Heinz soups. They are around 200 - 250 calories - Really good to eat as help you feel full and warm surprising hunger
- 5. Quinoa (with prawns and avocado for a lovely salad), barley, pearl couscous, buckwheat (pancakes !!), semolina, bulgar - high in protein
- 4. Dairy - yoghurt (with strawberries and honey), cottage cheese (with fig and pear), milk (be careful as this has high calories) - high in protein, calcium and vitamins
- 3. Eggs ( I know dairy but so versatile get their own place on the list !!!) - boiled (with ham and tangerine), poached (with grilled tomato), scrambled (with smoked salmon), frittata (with mushrooms) - high quality protein
- 2. Vegetables - broccoli, carrots, kale, spinach, chard, cabbage (lovely with a small amount of bacon or mushrooms and spices), mushrooms (used instead of minced beef) - good source of fibre and really fill you up
- 1. Oats (porridge and overnight oats) - Nutritious, Slow releasing energy, Rich in antioxidants, Reducing LDL and cholesterol in general, Improve blood sugar control and skin care
- Next week what to have on fast days, planning for takeaway avoidance and stocking your freezer and cupboards
- Happy fasting