Take the time to eat and feel when you’re full: put your fork down between each mouthful, chew your food well and enjoy your meal.
Set the table nicely so that each meal, even when eaten alone, is enjoyable.
Make the most of herbs and spices to give your cooking flavour without the need to add salt or fats.
Drink plain water or water with lemon throughout the day and avoid fizzy and sugary drinks, including fruit juice, which will unbalance you.

## MY SPECIAL "LOSE WEIGHT" BREAKFAST:

- 1 beverage to rehydrate in the morning, keeping it varied: tea, coffee, chocolate.
- 1 filling food of my choice, wholemeal and organic: bread, muesli, etc.
- 1 fresh fruit of my choice, either whole or in a fruit salad to give me my morning intake of vitamins and fibre.

## MY THREE "LOSE WEIGHT" MUST-HAVES:

- At least 1 portion of fruit and vegetables, raw or cooked, for lunch or dinner to provide vitamins, fibre and a feeling of fullness.
- Starchy carbs for lunch, prioritising dried pulses and rice, wholemeal pasta and cereals for their fibre contribution.
- 1 portion of protein at one of the 2 main meals, prioritising above all lean meats, fish and eggs.