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Porridge .... in the morning. Fibre, and heaps of other good stuff in it. Coffee is ok in moderation, has some other benefits apparently. Green tea is good as well. Nuts are good, have a mixture, I eat about a cup per day, cashews, brazils, almonds, pistachios, walnuts.
Vege's, the more the better, Brocoli, onions, capsicums, garlic, herbs. Nothing wrong with potatoes, carrots, celery. Cut the sugar and lower the salt. Small portions of any meat, good quality. 100 > 150 grams. Most fish are good, salmon, oily fish. Omega 3 & 6
It all adds up over time, variety and portion size. I am growing a proportion of our own vege's now, can't beat the taste and no sprays or other nasties to worry about.
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