White flour and sugar are found in many foods, most of which are highly processed and contain very little important nutrition. Examples of these foods include many breakfast cereals, granola bars, cookies, muffins, bread, bagels, rice, soft drinks, fruit punches, candies, jams, syrups, pancakes, pasta, croissants, cakes and other baked goods. Rather than following a special diet that involves following complicated rules and food combinations, you can simply eliminate all foods containing white flour and sugar from your diet, which is a simple yet effective way to lose weight and improve your health.
Breakfast
Start breakfast with a bowl of old-fashioned oatmeal or steel-cut oats served with a few spoons of plain yogurt, diced apples or pears with the peel to keep the fiber and nutrients, a handful of walnuts and a pinch of cinnamon. You could also have a smoothie made with milk, plain yogurt, half a banana, a handful of blueberries and a tablespoon or two of peanut butter for a quick breakfast on the go. Scrambled eggs with spinach and cheese, accompanied with a slice of whole grain sourdough bread and an orange also makes a good option that is completely free of sugar and white flour.
Lunch
For lunch, a hearty bowl of vegetable soup, with barley, beans or lentils, served with cheese makes a satisfying meal that you can complete with a serving of plain yogurt mixed with fresh fruits or unsweetened applesauce. You could also have a salad of leafy greens topped with a source of protein such as chicken, beef slices or tuna and drizzled with a vinaigrette made with extra-virgin olive oil and your favorite vinegar, accompanied with whole grain crackers or a simple fruit salad.
Dinner
For dinner, swap your white pasta or white bread for a side dish of whole grain pasta, quinoa or barley. Complete your dinner with plenty of non-starchy vegetables, such as asparagus, broccoli, mushrooms, bell peppers and onions, and a source of protein, such as pork chops or salmon. For example, you could prepare a mushroom risotto using barley and serve it with a salmon fillet or whole grain pasta with a tomato and meatball sauce. You can also make pizza on portobello caps, whole grain tortillas or a homemade pizza dough made with 100 percent whole grain flour.
Snacks
Snack on fresh fruits, dairy products, nuts, nut butter and non-starchy vegetables. For example, have a few cubes of cheese with a small apple, spread peanut butter on a few celery sticks, mix cottage cheese with almond butter and berries, mix plain yogurt with unsweetened applesauce, fresh fruits or nuts, dip baby carrots in hummus or simply have a handful of macadamia nuts mixed with walnuts and almonds.
Treats
To treat yourself without any white flour or sugar, try a parfait by layering plain yogurt with fresh berries and crushed nuts in a transparent glass. A few squares of dark chocolate, containing at least 70 percent cocoa, also makes a great low-sugar treat to satisfy your sweet tooth.
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