in-app-explore-content

Food list

Balanced

Overview

In addition to the core principles in our nutrition guidelines, your clinician will provide a specific food list tailored to your goals and needs. Since we offer various lists for different objectives, it's essential to follow your recommended list, as others in your group may have different guidance.

This balanced food list is designed to include all major macronutrients—carbohydrates, proteins, and fats—without strict restrictions. It focuses on variety and portion control, aiming to create a sustainable approach to eating that supports overall health and weight goals. Benefits of this balanced approach include:

Supports blood optimal sugar levels and insulin sensitivity
Improved satiety and appetite control, aiding in weight management
Encourages high-fibre intake for gut health
Reduced risk of nutrient deficiencies by incorporating a wide range of foods
More variety and flexibility for meal planning, making it easier to enjoy a variety of flavours and food groups

There’s no one-size-fits-all plan; personal preferences and circumstances matter. Aim to create meals you enjoy that align with this food list and our guidelines. No food is off-limits, but some should be enjoyed in moderation to maintain balance and support metabolic health.

Use the list below, along with our Building a Balanced Plate guide, to create enjoyable meals from your own recipes or from Roczen's app recipes. For additional support or meal ideas, connect with your group mentor and fellow members.

Food list

Key

Enjoy regularly

These are the foods we should incorporate regularly in our diets. They offer a wide range of health benefits and help us to meet our nutritional needs whilst achieving a calorie deficit for weight loss.

Moderation needed

These foods can be incorporated into a healthy, balanced diet, however, it’s important to do so in moderation and be mindful of how they can impact our health and weight if eaten in excess.

Avoid regular consumption

Try to avoid having these foods regularly. Whilst no food is ‘off-limits’, foods in this category can negatively impact our health and weight if we eat too much of them.

Food groups

The food list is made up of 9 food groups. Tap a food group to see the relevant food list

Nuts, seeds & legumes

Herbs, spices & condiments

Snacks & miscellaneous

Proteins

These protein sources are ideal for regular inclusion in your diet given their high nutritional quality and lean nutitional profile.

These proteins can be part of a healthy, balanced diet, but it’s best to consume them in moderation given they may have a higher fat and energy content. Regular intake may impact your health and weight loss goals.

Limit regular consumption of these proteins. While no food is entirely off-limits, these foods can often be highly-process high in fat and high in calories.

Food

Serving

Notes

Anchovies

Bacon (pork)

Beef brisket

Beef fillet steak

Beef mince (10% fat)

Beef mince (20% fat)

Beef mince (5% fat)

Beef ribeye steak

Beef rump steak

Beef sirloin steak

Chicken breast (skinless)

Chicken drumsticks (skinless)

Chicken goujons

Chicken nuggets

Chicken sausages (100% chicken)

Chicken thigh (skinless)

Cod

Duck (crispy duck, confit duck)

Duck breast (without skin)

Goat

Lamb cutlets

Lamb leg

Lamb mince (2% fat)

Lamb mince (5% fat)

Lamb shoulder

Lamb steak

Mackerel (fillet)

Mackerel (tinned)

Octopus/ Squid

Pork belly

Pork ribs

Pork sausage (100% pork)

Pork tenderloin

Prawns

Quorn

Rabbit

Salmon fillet

Recommend 2 portions of oily fish per week

Sardines (fresh)

Sardines (tinned in oil)

Sardines (tinned in spring water)

Recommend 2 portions of oily fish per week

Smoked salmon

Tempeh

Tofu

Tuna (canned in water or brine)

Tuna steak

Turkey bacon

Turkey breast/steak

Turkey mince (lean)

Turkey sausage (100% turkey meat)

Veal (cuts like cutlets and ground veal)

Venison (steak, saddle, haunch)

Carbohydrates

These carbohydrate provide slow-release energy, support digestive health, and help keep you feeling full, making it easier to manage weight and meet nutritional goals.

These carbohydrates can be part of a balanced diet, but it's best to consume them in moderation due to their higher carbohydrate content. Regular intake can have a negative impact on blood sugar levels and weight loss goals.

Avoid regular consumption of these carbohydrate options. While no food is entirely off-limits, these foods cause spikes in blood sugar levels that can negatively impact metabolic health, energy levels and weight.

Food

Serving

Notes

Bagel (white)

Bagel (wholemeal)

Black bean pasta

Breadsticks

Brioche

Bulgar wheat

Butter beans

Cauliflower gnochhi

Chapati

Chickpea Pasta

Coco Pops

Corn Flakes

Couscous

Couscous (wholegrain)

Croissant

Edamame pasta

Farro

Fava beans

Focaccia

Freekeh

French fries

Frosties

Granary bread

Granola (<5g sugar per 100g)

Hash browns

Lavash

Lentil pasta

Millet

Muesli (<5g sugar per 100g)

Naan bread

New potatoes (boiled)

Oats (ground)

Oats (rolled oats, steel-cut oats)

Oven chips

Pasta (white)

e.g. spaghetti, rigatone, penne, fuesli

Pasta (wholemeal)

e.g. spaghetti, rigatone, penne, fuesli

Pearl barley

Pita bread (white)

Pita bread (wholemeal)

Plantain (boiled, steamed)

Potatoes (white, red, sweet)

Quinoa

Quinoa (red, black, white)

Rice (brown, wholegrain)

Rice (white)

Roti/ Chapati (white flour)

Rye bread

Shreddies

Sorghum

Sourdough bread

Sweet potatoes

Taro

Teff

Tortilla (corn)

Tortilla (flour)

Weetabix

White bread

Whole wheat bread

Wild Rice

Yorkshire pudding

Vegetables

These vegetables are packed with essential nutrients, fibre, and low in calories. They’re ideal for frequent consumption on your plan and support overall health, digestion, and weight management. Aim to fill half your plate with these.

These vegetables are still nutritious but may be higher in natural sugars or starch. Enjoy them in moderation to maintain a balanced intake without affecting blood sugar or calorie goals.

These options may be higher in starch, natural sugars or have been cooked in a way that impacts their nutritional profile. Reserve them for occasional, as they can negatively impact our health when eaten too frequently.

Food

Serving

Notes

Artichokes

Asparagus

Aubergine

Avocados

1/2 avocado

Beetroot

80g

Bitter Melon

Bok choy

Broccoli

Brussels sprouts

Butternut squash

80g

Cabbage (all types)

Carrots

1-2 carrots

Roasting and baking will increase sugar content

Cassava

80g

Cauliflower

Cavolo nero

Celeriac

Celery

Chicory

Collard greens

Courgette

Cucumber

Curly kale

Endive (e.g. Frisée)

Fennel

Garlic

Ginger (fresh)

Kale

Kimchi (fermented foods for variety)

Can be high in salt

Kohlrabi

Leeks

Lettuce (all varieties)

Mushrooms

Okra

Onions (yellow, red, green)

Parsnips

80g

Roasting and baking will increase sugar content

Peppers

Pumpkin

80g

Roasting and baking will increase sugar content

Radicchio

Radishes

Rocket

Sauerkraut

Can be high in salt

Spinach

Spring onion

Sunchoke

Sweetcorn

80g

Swiss chard

Taro Leaves

Tomatoes

Roasting and baking will increase sugar content

Turnip

80g

Roasting and baking will increase sugar content

Watercress

Yam

80g

Fruits

These fruits are lower in sugar and high in fibre, vitamins, and antioxidants. They can be enjoyed frequently as part of a balanced diet, however, aim to consume alongside fats and proteins such as yoghurt, nuts and seeds.

These fruits have a moderate sugar content, meaning they'll impact our blood sugar levels more quickly and significantly. Enjoy them in moderation and alongside fats and proteins, as larger portions may affect blood sugar or calorie intake if consumed too frequently.

These fruits are higher in natural sugars or often processed (e.g., dried fruits, fruit juices, or syrups). Limit them to special occasions or occasional treats.

Food

Serving

Notes

Acai

Apples

1 apple

Apricots

1 apricot

Bananas

1 banana

Avoid over ripened bananas due to higher sugar content

Blackberries

80g

Blackcurrants

Blueberries

80g

Cherries

80g

Cranberries (dried)

Cranberries (fresh)

80g

Dates

Dragon Fruit (Pitaya)

Goji

Gooseberries

Grapefruit

1/2 grapefruit

Grapes (red, green)

80g

Guava

80g

Jackfruit

80g

Kiwi

1 kiwi

Lemons

Limes

Loquat

Lychee

Mandarins

Mango

80g

Melon

80g

Nectarines

1 nectarine

Oranges

1/2 orange

Papaya

80g

Passion fruit

80g

Peaches

80g

Pears

1 pear

Pineapple

2 rings (80g)

Plums

1-2 plums

Pomegranate

80g

Pomelo

Quince

Raisins

Raspberries

80g

Strawberries

80g

Tangerines

1 tangerine

Tinned fruit (in fruit juice or syrup)

Watermelon

1-2 slice (80g)

Fats & oils

These are healthy sources of fats that support heart health, brain function, and satiety. Incorporate them on moderate serving sizes and be mindful of additional notes on how best to use them (i.e. cold consumption Vs cooking)

These fats are fine to use occasionally but should be consumed in moderation given their balance of unsaturated and saturated fats. Over consumption can have a negative impact on our heart health and goals.

These fats are best saved for special occasions. Regular consumption can impact health goals and may not support heart health or weight management due to their higher calorie density and nutritional profiles.

Food

Serving

Notes

Butter (unsalted)

Cashew butter

Ghee (clarified butter)

Olive oil (extra virgin)

Best for sautéing and dressings

Rapeseed oil

Best for baking and frying

Sesame oil

Best for stir-frying, sauces

Sunflower oil

Best for: frying, baking

Dairy & alternatives

These options are ok to include regularly, providing essential nutrients like calcium and protein, supporting bone health and satiety, which can aid in weight management.

These can be part of a balanced diet, but enjoy them in moderation. Consuming too much may impact calorie intake, so be mindful of portions.

Limit these choices to occasional consumption. While no option is completely off-limits, frequent use of these can add extra calories and may not align with your health and weight goals.

Food

Serving

Notes

Almond milk (unsweetened)

Camembert

Cashew milk (unsweetened)

Cheddar cheese

Coconut milk (unsweetened)

Cottage cheese (full-fat)

Cottage cheese (reduced-fat)

Cream cheese (full fat)

Cream cheese (light)

Dairy-free cheese (e.g. coconut oil-based)

Fage yoghurt (0% fat)

Fage yoghurt (5% fat)

Feta cheese

Feta cheese (reduced-fat)

Goats cheese

Greek yogurt (0% fat)

Greek yogurt (10% fat)

Greek yogurt (2% fat)

Greek yogurt (5% fat)

Haloumi

Kefir

Kefir yoghurt

Milk (semi-skimmed)

Milk (skimmed)

Milk (whole/full-fat)

Mozzarella (full-fat)

Mozzarella (reduced-fat)

Oat milk (sweetened)

Oat milk (unsweetened)

Quark

Quark (0% fat)

Red leicester cheese

Rice milk

Skyr yoghurt

Soya milk (sweetened)

Soya milk (unsweetened)

Stilton

Nuts, seeds & legumes

These nuts, seeds, and legumes provide essential nutrients like fibre, protein, and healthy fats. They can be included regularly in your diet as they support satiety, heart health, and overall nutrition

These options are nutrient-rich but calorie-dense. Enjoy them in moderation to avoid excess calorie intake. Include in smaller portions a few times a week to keep a balanced intake without impacting weight management.

Some nuts, seeds, and legume products (e.g., heavily salted, roasted with added oils, or sweetened varieties) should be limited. Reserve these for special occasions or when other options are unavailable, as frequent consumption may impact health goals.

Food

Serving

Notes

Adzuki beans

Almond butter

1 tbsp

Almonds

28g (small handful)

Black beans

Black sesame seeds (distinct from white)

Brazil nuts

28g (small handful)

Broad beans

Cannelini beans

Cashews

28g (small handful)

Chestnuts

Chia seeds

1-2 tbsp (15-30g)

Chickpeas

Edamame

Flaxseeds

1-2 tbsp (15-30g)

Green beans

Green peas

Hazelnuts

28g (small handful)

Hemp seeds

1-2 tbsp (15-30g)

Lentils

Macadamia nuts

Peanut butter (natural)

1 tbsp

Peanuts (unsalted)

28g (small handful)

Peas

Pecans

28g (small handful)

Pine nuts

28g (small handful)

Pistachios (kernels)

28g (small handful)

Poppy seeds

1-2 tbsp (15-30g)

Pumpkin seeds

1-2 tbsp (15-30g)

Sesame seeds

1-2 tbsp (15-30g)

Sunflower seeds

1-2 tbsp (15-30g)

Walnuts

28g (small handful)

Herbs, spices & condiments

Herbs and spices are low in calories and high in flavor, making them great for regular use to enhance meals without added salt or sugar.

Some condiments, like mustard or vinegar-based dressings, can be enjoyed occasionally. They’re generally fine in moderation but may contain added sugars or sodium.

These condiments may be high in salt, sugar, or added fats. Use sparingly to avoid the potential negative impact they can have on our metabolic and digestive health.

Food

Serving

Notes

Allspice

Amaranth

Anise seeds

Apple cider vinegar

Asafoetida

BBQ sauce

Balsamic vinegar

Basil

Basil (dried)

Bay leaves

Capers

Cardamom

Cayenne pepper

Celery seeds

Chili powder

Cinnamon

Cloves

Coriander

Cumin

Curry powder

Dijon mustard

High in salt

Dill

Fennel seeds

Fenugreek

Fenugreek leaves

Fish sauce

High in salt

Galangal (often used in Southeast Asian cuisine)

Garlic powder

High in salt

Ginger (ground)

Gochujang (Korean chili paste)

Harissa paste

High in salt

Herb blends (like herbes de Provence or Italian seasoning)

Hoisin sauce

Hot sauce

Use sparingly

Lemon juice

Lemongrass

Mayonaise

Use sparingly

Mayonaise (light)

Use sparingly

Mint

Miso paste

High in salt

Mustard

High in salt

Mustard seeds

Nutmeg

Oregano

Paprika

Parsley

Peppercorns (black, white, pink, green)

Red pepper flakes

Rice vinegar

Rosemary

Saffron

Sage

Salad cream

Smoked paprika

Soy sauce (low salt)

Sriracha

Star anise

Sumac

Tahini

Tamari

High in salt

Tamarind

High in sugar

Tarragon

Thyme

Tomato ketchup (low sugar)

Tomato kethup

Turmeric

Worcestershire sauce

Snacks & miscellaneous

These are nutrient-dense foods that support energy levels and can be enjoyed often as part of a balanced diet.

These snacks and foods can fit into a balanced diet, but should be eaten in moderation to manage calorie intake and added sugars.

These foods are typically highly processed and high in added sugars, salts, or unhealthy fats. Reserve them for special occasions, as frequent consumption can negatively impact health and weight goals.

Food

Serving

Notes

Baked crisps

Cereal bars

Coconut water (unsweetened)

Corn (salted or flavoured)

Crackers

Crumpets

Digestive biscuits

Doughnut

Granola bars

Hot cross bun

Hummus (unflavoured)

Jaffa cakes

Lentil crisps

Muffins

Pizza

Popcorn (low calorie)

Potato crisps

Rice cakes (plain)

Ryvita

Scone

Seaweed (e.g. nori, wakame)

High in salt

Copy link to food list