Weight loss diet
All food groups should be included in this diet but total
intake should be modified to meet the individual’s needs. Ideally,
weight loss should be slow but permanent. It’s important that meals
are varied and tasty to help people to stick to the
diet.
intake should be modified to meet the individual’s needs. Ideally,
weight loss should be slow but permanent. It’s important that meals
are varied and tasty to help people to stick to the
diet.
The diet
Include:
- 4 servings of wholegrain breads, cereals, rice and pasta
- 5 servings of vegetables
- 2 servings of fruit
- 2 servings of protein (eg. chicken, fish, eggs, nuts,
legumes) - 2 servings of low-fat dairy products
Exclude:
- Vegetables and salads that have been prepared/served with
creamy sauces, mayonnaise or oil dressing - Fruit pies, pastries, and crystallised and dried fruit
- Fatty meat, bacon, sausages, and continental sausages
- Fried fish, fish canned in oil, fish/meat paste, and commercial
fish dishes - Sweetened condensed milk, full-cream milk, flavoured milk, sour
cream, cream cheese, and ice-cream - Milkshakes, flavoured milk, soft drinks, cordials, alcoholic
drinks, and flavoured mineral waters - Take-away food, fish and chips, meat pies, sausage rolls, hot
dogs, spring rolls, and fried rice.
One-day sample diet
Breakfast
Glass of water
Bowl of high-fibre cereal with low-fat milk
Wholegrain toast with slice of tomato or low-fat spread
Snack
Apple
Carrot and celery sticks
Cup of tea or coffee
Lunch
Chicken salad with wholemeal roll
Tub of low-fat fruit yoghurt
Glass of water
Snack
Wholemeal toast or roll with low-fat spread
Dinner
Large bowl of homemade vegetable soup
Baked capsicum with rice and tuna
Fruit salad and low-calorie jelly
Recipe
Baked capsicum with rice and tuna
4 red/green capsicums
1 can of tuna
½ brown onion
1 celery stick
½ tsp olive oil
2 cups of cooked brown rice
2 tbsp chopped parsley
Freshly ground pepper
Slice off the longest side of the capsicum. Finely chop this
section and discard the seeds, wash and place the open capsicum in
pan and roast in a preheated oven for 20 minutes. Add olive oil,
chopped capsicum, onion and celery to a saucepan and cook on medium
heat for about 5 minutes. Add rice, parsley and pepper. Stir for a
couple of minutes until all ingredients are well mixed, remove from
heat and add drained, flaked tuna pieces. Place all ingredients
from saucepan into the capsicum shells and bake for approximately
10 minutes.
section and discard the seeds, wash and place the open capsicum in
pan and roast in a preheated oven for 20 minutes. Add olive oil,
chopped capsicum, onion and celery to a saucepan and cook on medium
heat for about 5 minutes. Add rice, parsley and pepper. Stir for a
couple of minutes until all ingredients are well mixed, remove from
heat and add drained, flaked tuna pieces. Place all ingredients
from saucepan into the capsicum shells and bake for approximately
10 minutes.
Nutrients per 100 g:
Energy: 178.8 cals / 750.8 kJ
Protein: 7.3 g
Fat: 1.63 g
Carbohydrate: 32.5 g
Fibre: 1.9 g
