Fruit Options
Piece of fresh fruit
2 tangerines, plums, kiwis, apricots
Small slice of melon
Cup of fresh fruit salad
Individual tin of fruit in natural juice e.g. Fruitini or tinned apple
Cup of berries or cherries e.g. blueberries, blackberries, strawberries, cranberries, raspberries, elderberries
Handful of dried fruit e.g. apricots, prunes, figs, sultanas
Tub of baked fruit crisps
Fruit smoothie made with skimmed milk or plain low fat plain yogurt
Small banana mashed with the juice of an orange & 1 teaspoon of honey. Spread on granary bread, wholegrain cracker or pumpernickel (idea from Ron Smith)
Cold baked apple stuffed with dried fruit & cinnamon
Vegetable options
Vegetable crudités e.g. celery, cucumber, courgette, mange tout, spring onions, asparagus, carrots, green beans, cauliflower & broccoli florets, peppers, mushrooms, radishes, bok choy, Chinese leaves, beetroot
Suitable dips:- natural low fat yogurt, salsa, mashed avocado, reduced fat guacamole, low fat cottage cheese, extra light cream cheese/ Quark, reduced fat houmous, aubergine dip
Handful cherry tomatoes
Boots Shapers vegetable crunchies with dip
Small pot of edamame beans
Tablespoon of olives in brine (rinse under tap to remove excess salt)
Bowl of homemade vegetable soup or miso
150ml glass vegetable juice e.g. V8, tomato juice
‘V Shot’ (fruit & vegetable juice/ puree)
Cereals, breads & crackers
Handful of wholegrain breakfast e.g. Fruit & Fibre, no added sugar muesli, sultana bran
Slice of multigrain toast with low fat cottage cheese or crunchy peanut butter
Half a slice of wholegrain rye bread or pumpernickel with extra light cream cheese
1 rough oatcake or 3 mini oatcakes
Wholegrain/ seeded cracker e.g. multigrain Ryvita or Dr Karg & scrape of olive oil margarine
Rye snacks e.g. Ryvita mini apple snacks
Wholegrain rice cake e.g. high fibre oat & rice cakes
Mini wholemeal pitta bread
Wholegrain breadstick
Plain, unsalted popcorn –sprinkled with cinnamon, paprika or chilli powder
Suitable spreads
Low fat cottage cheese, slice smoked salmon, tapenade, reduced fat guacamole, extra light cream cheese/ Quark, reduced fat houmous, slice wafer thin meat or poultry, scrape of olive oil margarine, crunchy nut butter or tahini, low fat cheese spread, low fat mackerel pate, mashed or sliced banana, mashed or sliced avocado & lemon juice
Milks & Yogurts
Low kcal fruit yogurts e. g. Müller Light. Activia Fat Free, Shape
Small pot of low fat plain yogurt
150g of low fat Greek yogurt (<3% fat) or virtually fat free natural fromage frais
Kids pot of fromage frais e.g. Little Stars, Petit Filous
0% fat probiotic drinking yogurt e.g. Actimel, Vitality, Yakult Light
Skinny latte/ cappuccino (minus the chocolate shake!)
Cup of hot skimmed or semi-skimmed milk & cinnamon
Glass of light soya or rice milk
Slimfast ‘Hunger Shot'
Meat & alternatives
Handful of unsalted nuts (any type)
Half a 50g bag of nuts & raisins or trail mix
Handful of soya nuts
Handful of mixed seeds (any type) – plain or toasted in reduced salt soya sauce
Boiled egg
Handful of tinned pulses e.g. red kidney beans, chick peas, soya beans
Tinned or frozen chickpeas roasted in oven with Cajun spices
Slice of wafer thin meat or poultry wrapped around a cooked asparagus tip
Slice of smoked fish e.g. salmon, trout or wafer thin meat/ poultry
Handful of prawns or crab stick
2 roll mop herrings
2 sushi or a sashimi
SmartWeight™ is a medically supervised programme and includes individual monitoring of abdominal fat and insulin resistance.