SE (sensible eating): Smoothly and efficiently lowering the intake of calories (energy).

Listed below are some examples of SE that can contribute towards the production of a lowered intake (LI) of 300 Calories as recommended by RELIED 500 Cal Plan.

Just switching to the {What to have}* from the [What not to have] may be all that is required in many cases.

{Note: You will only need to reduce your intake if you have been already ‘eating sensibly’. Do so by adjusting portion sizes or leaving out certain items. DO NOT SKIP MEALS*}.

(1) Breakfast
{Whole-grain cereals e.g. shredded wheat, oatmeal, etc.}*{Toast with jam or low fat cottage cheese}*

[Cereals with a high fat or sugar content] [Eggs, bacon, sausage, ham, butter, margarine, cream/whole milk cheese, muffins, doughnuts, croissants, hash browns, Danish pastries]

(2) Salads
{Salads containing fresh vegetables, peas and/or beans}* {Have oil/vinegar dressing on the side so it can be used sparingly}*

[Croutons (fried), egg, cheese, meats, avocado, coleslaw, mayonnaise, creamy salad dressings, etc.]

(3) Appetizers (hors d’oeuvres)
{Raw vegetables, steamed or grilled (broiled) sea food}*

[Cheese, pastes (liver, etc.), nuts, corn/potato crisps (chips), cream dips].

(4) Main courses
{Steamed/grilled (broiled)/roasted sea food, poultry (without skin) and lean red meat}*
{Pasta or rice with vegetables and peas/beans without cream sauce or butter, flavoured with herbs and spices}*.
{Lean cold cuts of turkey, chicken breast}*

[Duck, goose, chicken with skin, liver, processed meats][Fried and crispy food items]
[Food in gravy or a sauce (cheese, butter, cream, hollandaise, etc.) and casseroles]
[Meat pies, sausage rolls, quiches, fatty cold cuts, sausages (salami, bologna, etc.)]

(5) Side dishes
{Vegetables (raw, steamed, boiled, or baked)}* {Use low fat yoghurt (spiced to taste) as a topping for baked potato}*

[Vegetables cooked in or prepared with fat/oil, butter, mayonnaise, cream, or cheese]
[Potato or pasta salad, coleslaw]

(6) Desserts
{Fresh fruit, sorbet, skimmed milk in coffee (tea)}*

[Canned fruit in syrup, cakes, cookies, pastries, pies, custards, ice cream, whole milk cheese]

{{*Note: Wherever possible use artificial sweeteners or reduce sugar intake.*}}