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
|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|