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A blue eMark on any food or drink means long-lasting energy – it will keep you going from one meal to the next, depending on your physical activity during that time. Foods eMarked blue are mainly composed of fat, protein, complex carbohydrates, and/or fibre, which are slowly broken down in the body.

We recommend including plenty of blue foods (1e-3e) in your daily meal plan, especially in the morning, as they will keep your energy levels constant for several hours. Because these foods will keep you feeling fuller for a longer period, you won’t be so hungry by late morning that you are tempted to snack on high energy foods (4e and 5e). So 1e-3e blue foods are especially important if you are trying to lose weight.

Find out how many blue foods fit into your recommended eMark meal plan

Examples of blue foods

eMark Food
1e blue Most fruit, non-starchy vegetables, milk, yoghurt, cheese
2e blue Most lean meat and alternatives, multigrain breads and cereals, dried apricots
3e blue Edam cheese, feta cheese, sundried tomatoes, raisins
4e blue Colby cheese, croissants, shortbread
5e blue Most nuts and seeds, dark chocolate