consumerportal/assets/data/dietv2/guidelines/female19-50yo7900kjhighprotein.json

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{"Eating":"• To increase feeling full\no Aim to have a serving of protein (meat/meat alternatives) for each of your main meals (Breakfast, Lunch, and Dinner). You can also consider using higher protein milk and yoghurt products as protein sources\no Increase fibre intake found in vegetables, legumes, fruit and wholegrains and combine fibre with protein to further enhance feeling full\no Eat slowly as it takes minimum 20 minutes for satiety hormones to signal to the brain you are full. Fast eaters can overeat and thus can consume more kJ / Cal than recommended\no Avoid mindless eating and eat while sitting down at a table preferably with your TV switched off. This will ensure you don’t miss your satiety cues and overeat\no Drink 1 glass of water before you start eating.  If you are still feeling hungry after you finished your recommended portioned meal, complete by drinking another glass of water\no Meet your fluid requirements daily as dehydration is often mistaken for hunger and can lead to overeating\n• Avoid processed foods, preservatives and additives where possible and try to select fresh foods, wholegrain cereals, mostly reduced fat dairy and lean cuts of meat and fish. When shopping aim to read food labels\n• Avoid excess fat, particularly saturated fats found in full fat dairy, fatty and processed meats, coconut and palm oil, cakes, biscuits, chips.  Favour mono and polyunsaturated fats found in vegetable oils, olives, avocado, nuts and seeds. If your goal is to lose weight you are recommended to keep your total fat intake under 20% of your daily recommended kJ / Cal intake","Kj":"7900","ProteinPc":"25","CarbsPc":"50","FatPc":"25","ProteinG":"115","CarbsG":"230","FatG":"55"}