Second Nature

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?

Anastasia

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