What You Can & Can’t Eat When starting a diet plan, it can sometimes be tricky to work out what you can and can’t eat. Here are some guidelines for your healthy evening meal. 


Complex carbohydrates should be limited Complex carbohydrates are often known as starchy food. They are found naturally in foods and also refined in processed foods. They include: • Bananas • Nuts • Wholemeal breads • Barley • Oats • Wholemeal cereals • Beans • Parsnips • Wholemeal flour • Brown rice • Root vegetables • Wholemeal pasta • Chickpeas • Sweetcorn • Sweet potatoes • Lentils • Wholegrain cereals • Potatoes 


Refined starches are not allowed Refined starches have had the bran, hull and fibre removed from the grain during processing. These include: • Biscuits, pastries and cakes • Pizza • Sugary processed breakfast cereals • White bread • White flour • White pasta • White rice 


Some simple carbohydrates are allowed Simple carbohydrates are also known as sugars. They exist in both natural and refined forms. Natural sugars can be found in most fruit and vegetables. Some fruit and vegetables are high in sugars, so double check nutritional information. Fruit and vegetables low in sugars include mushrooms, tomatoes, broccoli, cauliflower, sprouts and berries.


NOTE: Some fruit and vegetables are high in sugars, so double check nutritional information.


 Refined sugars are not allowed Refined sugars are found in: • Biscuits, cakes and pastries • White and brown cane sugar • Chocolate • Pizza • Honey and jams • Prepared food and sauces • Jellies • Soft drinks • Sweets and snack bars