Dr Jo’s real food guidelines for families and groups:

• Make freshly prepared dishes the basis of your diet.
• Use natural oils and fats
• Do not add sugar or flour
• Avoid trans fats
• Limit the intake of ready-to-consume products and avoid those that are ultra-processed.

1. Prepare meals from staple and fresh foods.
2. Limit consumption of ready-to-consume food and drink products
3. Eat regular meals, paying attention, and in appropriate environments.
4. Eat in company whenever possible.
5. Buy food at places that offer varieties of fresh foods. Avoid those that mainly sell products ready for consumption.
6. Develop, practice, share and enjoy your skills in food preparation and cooking.
7. Plan your time to give meals and eating proper time and space.
8. When you eat out, choose restaurants that serve freshly made dishes and meals. Avoid fast food chains.
9. Be critical of the commercial advertisement of food products.
10. Drink water, herbal tea and caffeine free tea and coffee. Milk should be full fat.

With thanks to the government of Brazil 2013, for their good ideas.

A sample menu
Eggs and bacon for breakfast (no time? My parents did it and they worked full time and had 5 kids)
Ham salad for lunch or look at www.ditchthecarbs.com for 30 lunchbox ideas.
Shepherd’s pie and vegetables for evening meal, made with cauliflower mash
Berries and cream for dessert, or cheese, grapes and celery