Healthy Eating

Fruit and Vegetable Diet

You can lose weight painlessly, quickly and effectively with this simple diet routine that incorporates fruit and vegetables you normally enjoy. It costs little, apart from a bit of time and effort, and the results will amaze you. You could lose 14 pounds in four to six weeks.

With warm weather just around the corner, it is time to look in the mirror, consider your shape, and make a determined effort to change your ways.

Losing weight can be fun. Make a game of the whole deal, and the unwanted pounds will simply melt away. The type of food ideally suited to weight reduction is the sort you will enjoy as the days lengthen and the temperatures start to rise. Losing weight in winter is always difficult.

Salad vegetables and fresh fruit are readily available at this time of the year, and as the months advance, the variety increases.

First, find out your ideal weight. Most women will be able to state within a kilo what they should weigh, and “your ideal weight is the amount you weighed on your wedding day,” is a wise rule of thumb.

Then set a target as to what you hope to achieve, and also set a time limit. With a definite goal in sight, the results are much more likely to take place. With no aim in sight, there is little incentive to stick to any definite routine.

Then give yourself a thorough brain-washing. Tell yourself you are determined to stick to a sensible eating routine and are likewise determined to lose weight over the next few weeks.

Each morning, get out of bed, visit the toilet, pass your urine. Then strip and weigh. Record this weight, for it is the “base weight” for the day. Keep a book or a sheet of paper on the bathroom wall.

In this way, you will immediately notice the beneficial effects of your diet.

Next set about sticking to our special weight losing, a shape-up routine that follows. It is simple, practical, and contains many variations that will prevent boredom from setting in.

Fruit and Vegetable Diet Meal Plan

  • On rising: One glass of chilled water. Alternatively, a glass of chilled orange, lemon, or pineapple or grapefruit juice. (Take your pick – all are suitable.)
  • Breakfast
    • One small helping of muesli with skim milk. (Add 1 – 2 dates, dried fig or sultanas for sweetening if desired.)
    • One poached or boiled egg.
    • One slice of whole-grain (or multi-grain) bread, toasted. A smear of butter or better still margarine or vegetable or yeast extract.
    • Tea or coffee (a dash of skim milk if desired, but no sugar).
  • Mid-morning: A glass of fruit juice, or chilled water.
  • Lunch: A selection from this lunch platter. Add any or all of the following items to a wooden bowl, and add a dash of your favorite dressing just before eating. Included are:
    • torn lettuce, chunks of tomato, beetroot, cucumber, celery, apple, pineapple, radish;
    • add bits of cold meat (fat-free), poultry, fish, prawn, cheese;
    • half hard-boiled egg, sliced;
    • beans (especially lima or soya);
    • a small helping of chutney if desired;
    • one slice of whole-grain bread (plus butter/margarine and vegetable or yeast extract if desired), or 2 – 3 thin compressed wheat biscuits;
    • tea or coffee (with skim milk, no sugar,) if desired, or a fresh fruit drink.
  • Mid-afternoon: Repeat the mid-morning routine.
  • Evening meal: A hot meal should include the following types of food:
    • One green vegetable: cabbage, or spinach, or sliced french beans, or broccoli, or Brussel sprouts.
    • One red-yellow vegetable: carrots, or pumpkin, or squash, or marrow.
    • A protein item: Fat-free meat product (steak, veal, etc.), fish, poultry.
    • If preferring a vegetarian dish, any of the commercial protein items containing soya beans, lima beans, or gluten. Choose any one of these, and vary from day to day.
    • Sweet dish: If a sweet is desired, preferably go for a fresh fruit dish, such as stewed fruit or fresh fruit salad. Go quietly on added products (such as cream, custard, ice-cream which are usually high in sugar and fat and calories).
    • Tea or coffee or fruit drink (with no sugar added, and skim milk if desired.)
  • Supper: Be strong and say no. If you weaken, a fresh fruit drink, or chilled water, maybe refreshing and certainly adequate. If you like a milk drink at bedtime, use skim milk. (This retains the protein, but is low in fat and calories.)


Dietary Guidelines

You should eat at least 5 serves of vegetables and 2 serves of fruit every day. Choose different colors and varieties.


It doesn’t matter much what sort of fluid you take during the day, provided a few sensible principles are adhered to.

Most drinks consist basically of water, plus flavorings, plus sugar. The sugar is the trouble maker. Not only does it contain a high number of calories and helps increase weight, but it is addictive.

We personally prefer chilled rainwater. This is refreshing, fairly free from impurities, and lovely to drink. If you are an enthusiast for what enters your mouth, it is relatively easy to rig up a tank at home for collecting this for later use.

Failing this, ordinary tap water is the next best.

With fruit juices, ideally, squeeze your own just before using. Orange juice tends to become bitter if stored, and many commercial varieties seem to lose their punch in the processing and storing business. This is inevitable.

Do not use syrupy cordials for these are very high in sugar content, and are useless healthwise. Similarly, aerated beverages, whilst tangy, are generally high in sugar content unless the label definitely states they are sugar-free.

Artificial sweeteners such as saccharin and cyclamate are virtually calorie-free.


Americans consume an enormous quantity of sugar. Many doctors now regard sugar as a drug of addiction.

The more you eat the more you want. Sugar is unnecessary and is claimed by many authorities to be a prime cause of overweight, elevated blood fat levels, and premature heart disease.

Many commercial products add sugar, and preserved fruit, conserves, cordials, and soft drinks are usually rich in sugar content. Check the label before using it, and avoid those with a high sugar content.

Preparing your own foods (e.g. drinks, stewed fruits), one can decide the amount of sugar to be used. The less the better. It takes a little while to re-adjust to a low sugar content in your food, but it can soon be managed; and you will enjoy a lower weight, better figure, and better health once you’ve overcome the sugar intake habit.

For the weak, saccharine and cyclamate are good and effective alternatives, and, as far as our present state of knowledge goes, are safe, despite recent rumblings from America that they may cause cancer.


Many varieties of muesli are around, or you can make your own – many recipes are also available.

You can add or delete items you prefer. Adding chopped-up bits of dried fruit often makes it more palatable. Do not add sugar. Some like to add a teaspoon of honey, but this has virtually the same calorie value.

Ideally, add skim milk, and stir this around for a couple of minutes. Then let it all stand for about 5 minutes to allow the milk to soak into the muesli. It is crunchy and takes some eating, but is nutritious, not too high in calories, and gives the stomach a feeling of satiety which persists all through the morning.

This means you have no temptation to keep nibbling from a feeling of inner emptiness. So it serves a two-fold function – it satisfies, and it is nutritious.

It is worth adding unprocessed bran to the muesli. Although this contains some calories, being fiber in nature, these are usually not absorbed.

Bran promotes bowel regularity, helps reduce abdominal distension and discomfort, lessens flatulence (which a high salad content diet may sometimes cause).

Its value is inestimable. Start with a small amount, say 1 – 2 teaspoons, and gradually build-up to the 1 – 2 tablespoons after four to eight weeks.


Once spurned as a huge adder of calories, a reasonable amount of bread is now thought to provide the body with energy and protein, and can be used in a diet within reasonable limits.

But be careful what you add to the bread, for herein lies the chief danger. A 60-calorie slice of bread may easily have another 125 calories slapped on top of it with indiscretion. Vegetable and yeast extracts are nutritious (high in the vitamin B complex), tasty and tangy, and worth using often.

Many excellent breads are now available which contain a variety of whole grains, and some brands also contain a large amount of natural fiber. Go for these in preference.

Protein dishes

Although the average American seems to like a meat dish each day, a growing number are swinging to the vegetarian concept. Others combine the two.

Soya beans form the basis for a great number of non-meat, highly nutritious, attractive dishes. These may be prepared yourself, but the beans must be soaked for at least 12 – 24 hours and simmered for many hours to tenderize. Alternatively, they may be purchased pre-cooked, eaten as such, but ideally used as a base for preparing savory dishes.

Most health food shops have booklets giving suitable recipes. Lima beans may also be used. Gluten is the protein element of wheat and is a rich source. It can be made into a great variety of attractive, palatable, non-meat dishes that are appetizing, pleasant to eat, and fairly low in calorie value.

Stewed fruits

As many commercial preserved fruits contain large amounts of sugar in the syrup in which they are packed, be wary.

Ideally, stew your own (using dried fruits which are free from artificial sugar.) Add minimum amounts of sugar. Many will soon become accustomed to no sugar at all. It takes time to re-adjust your taste buds, but with perseverance, the payoff is really worthwhile.

You only appreciate these delights when you have become accustomed to them. Then you wonder why people ever spoil their food by adding sugar.


Milk is water plus protein plus fat. Skim milk merely removes the high-calorie fat component. The protein element is retained.


Be sure to cut off the fat parts of the meat before using it. Fat is high in calories.


This is out. You must be strong-willed and say no every time it is offered. Sweets are simply compressed sugar. They are bad news for the weight-conscious.

Other items

Besides sugar, foods containing processed flour are also high in calories and should be avoided as much as possible. Therefore, before you eat, stop, and think. If it contains sugar and/or flour, keep moving.

Happy eating – and good luck in your weight conquest.

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