Second Nature

Anastasia

Nutrition and Wellbeing Guides

A list of foods we recommend eating on the Second Nature programme

What can I eat? Our list of foods to choose

The official definition of a 'processed food' and the foods we recommend you limit on the programme

What are processed foods?

What drinks will count towards my daily fluid intake?

Can I drink milk?

We recommend avoiding products with artificial sweeteners, including Diet Coke and other diet fizzy drinks

Can I have Diet Coke or other diet fizzy drinks?

Can I drink alcohol?

Why do we recommend being mindful of your caffeine intake on the programme?

Why should I reduce caffeine?

Guidance on portion sizes, how much to eat, and how to build a balanced meal.

How big should my portion sizes be at meals?

Can I have snacks?

Information on the types of bread we recommend choosing and portion sizes

Can I have bread?

Can I have gravy?

Can I have processed meats such as bacon and ham?

Can I eat dessert?

Information on why we recommend avoiding honey and maple syrup

Can I have honey or maple syrup?

Can I have sugar-free nicotine lozenges and chewing gum?

Can I eat foods with less than 5g of sugar per 100g?

Can I eat low-fat foods?

Information on mayonnaise to choose / avoid and a homemade mayo recipe

Can I have mayonnaise?

The nutritional benefits of eggs and why we don't limit the number of eggs you can eat each week

How many eggs can I eat?

How much cheese to have in a meal or snack and the reasons why we don't provide specific portion guidelines for all foods

How much cheese can I have?

Can I have protein shakes and bars?

What type of yoghurt is best?

Which oil should I use for cooking?

Do you ever overeat because you don’t want to waste food? We’re going to help you find the right balance

Is food waste always a bad thing?

I have a nut allergy, what can I substitute for nuts in the recipes?

Can I do fasting on the Second Nature programme?

Is it normal to experience constipation at the start of the programme?

We recommend avoiding products with artificial sweeteners, including sugar-free squash and cordial

Can I have sugar-free squash?

What should I have for breakfast?

Nutrition Questions

What vegan substitutes can I use?

A guide to vegan eating

A guide to vegetarian eating

Vegan and vegetarian recipes and resources

Vegan and Vegetarian

How to build a healthy plate including recommended portion sizes of macronutrients for lunch and dinner

Building balanced meals

Advice on recipes for slow cookers and top tips for preparing successful slow cooker meals

Slow Cooker Guide

In this guide, we'll share some advice on how to make balanced choices when eating on the go.

Eating on-the-go guide

A guide on what foods are suitable to freeze, how to freeze food safely, and what actually happens to food when we freeze it

Freezing guide

Hot drinks survey 2016 - Action on Sugar

Nutrition Guides

Flavoured water recipes

Recipes

Navigating the supermarket

Shopping

How to overcome a dip in motivation and stay motivated in the future

Our top tips to boost your motivation!

Distorted thoughts

Weight is one indicator of progress, but it doesn't always reflect our overall health. Learn about other methods to track your progress.

Alternative ways to measure your progress

A guide to introducing new habits

A visualisation for habit change

I find myself craving sweet food, especially after dinner. What should I do?

Overcoming food cravings

Following Second Nature with ADHD, ASD, or SLD

Mindset, Habits and Motivation

This article will provide you with more information about what happens after the Core phase of the Second Nature programme

The Growth phase

The Maintain phase

The Second Nature Scale

The Hunger Scale

Can I do the programme if I have type 1 diabetes?

Are the Second Nature guidelines suitable for children?

Quiz - what type of eater are you?

Top tips from Second Nature coaches

Programme and App tools

Family-friendly meals and adaptations

Advice on how to enjoy your camping trip while still keeping up with your healthy habits

How to maintain your healthy habits while camping

Navigating the office environment

Guidance for shift workers

Eating and drinking mindfully at the weekend

Our top tips for staying focused on your healthy habits at the weekend, despite a shift in routine

Planning ahead for the weekend

Preparing for last-minute meals

How to manage family feeders

Social situations, work and family

Information on PCOS, the causes, and some strategies to help improve symptoms of this condition

Polycystic ovary syndrome (PCOS)

What is an underactive thyroid, how will this impact on my weight loss, how can I best manage this condition through my diet and lifestyle?

Hypothyroidism and weight loss

Living with menopause

Living with IBS

An overview of cholesterol, it's role in the body, and why the Second Nature guidelines can help to optimise your cholesterol levels

Should I reduce saturated fat if I have high cholesterol levels?

Will foods high in saturated fat increase my risk of heart disease?

How to manage food cravings, fluid retention, and other symptoms around your monthly period

Periods and weight gain

Binge Eating Disorder: causes, symptoms, and treatment

Three ways to boost immunity

Does red meat cause cancer?

Does High Cholesterol Cause Heart Disease?

Eating for immunity

Does stress impact your fertility?

What is a pre and probiotic and how are these beneficial for gut health

Gut health - prebiotics and probiotics

How do you get blood pressure down quickly?

What to eat during your menstrual cycle

Menopause and weight gain

How to improve your chances of pregnancy

Reducing your risk of heart disease

Medical

Tips for a better sleep

How your gut may be influencing your mood

Coping strategies: techniques to keep us balanced

A tool to help you visualise your stress levels and identify your triggers and coping strategies

The Stress bucket

Stress and Sleep

The reason you might be experiencing a weight loss plateau that has nothing to do with your diet or exercise

Set-point theory - the weight loss secret no one talks about

Part 2 in this series of four articles on the physiology behind the development of type-2 diabetes

Personal fat threshold - part 2

Part 3 in this series of four articles on the physiology behind the development of type-2 diabetes

Personal fat threshold - part 3

Part 4 in this series of four articles on the physiology behind the development of type-2 diabetes

Personal fat threshold - part 4

In this article, we're going to explore the reasons why you might be experiencing a weight loss plateau and what you can do about it

What is causing my weight loss plateau?

Weight fluctuations are completely normal. Here are a few reasons why you might be experiencing these.

Why am I experiencing daily fluctuations in my weight readings?

Guidance on how to prevent weight re-gain following a period of weight loss

How to maintain the weight I've lost

Weight Loss

Guides

Stories

Blog

Shop

Resources

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