A Whole Food Guide to Nutrition

Tracey Creed, Nutritionist BSc, PGDipHSc

Foreword
Society has become consumed with body image and diet. On a weekly basis there is a new diet, accompanied by a book or some updated version of a previously published diet trend; and people buy them. Lacking scientific knowledge, the media often send out conflicting and confounding messages with regards to diet and nutrition, leaving consumers un informed and confused. Industrialization has lead to an increase in the amount of processed foods, which are now widely available. The food industry has further removed the consumer from the source of production, enlisting more complex methods of manufacturing. Choosing the right foods and eating healthy has never been so complex. Generally speaking, processed foods are produced by manufacturing methods which transform raw ingredients into neatly packaged, convenience foods with extended shelf life. They contain ingredients such as monosodium glutamate (MSG), artificial flavors, sweeteners, preservatives, fillers, hydrogenated oils and the list goes on. These foods are often lacking in nutritional value. In contrast whole foods are grown, unprocessed, unrefined foods full of flavor and micronutrients with high nutritional value. The benefits of consuming a largely whole food diet are well established, in particular with decreasing the risks of diseases such as; diabetes, colon cancer, heart disease, high cholesterol, high blood pressure, prostate cancer and stroke. Eating healthy and maintaining a healthy weight is actually not that difficult; once you know how. Rather than dieting, I prefer a more natural, holistic approach to nutrition and diet. With a focus on education, the right motivation and tailored dietary recommendations, the goal is to achieve a higher level of well being with an improved quality of life. By gaining an appreciation of the effects different foods have on your health rather than following strict dietary rules and regulations. Recommended dietary intakes allow you to develop a sense of what quantities of micronutrients are required for optimum health and well being. Think of your body as fine performance vehicle such as the X type Jaguar. In order for it to perform at its optimum, it has to be well maintained. You have to use the best oil and the right fuel or you run the risk of causing the Jaguar damage. How you treat it now will decide whether in many years to come whether it will still be on the road or in a scrap metal yard after being dismantled for spare parts. Nutrition is the relationships of foods to the health of the human body. The foods you consume should provide you with the right amounts of nutrients required for maintaining optimum health. Your body requires energy in the form of kilojoules from the foods you consume to function. These come in the form of macronutrients; carbohydrates, protein and fats. Your body also requires other nutrients in smaller amounts, the micronutrients; vitamins, minerals and phytochemicals drive processes that are metabolic such as enzyme reactions used for the chemical processes occurring within the body, in which nutrients from food are converted into chemicals used to carry out chemical reactions. In this day and age it is often hard to make the right decisions with regard to nutrition if you are not equipped with the right knowledge. Not all energy consumed is equal. Some foods are referred to as being empty kilojoules because they carry nothing more than energy and are devoid of nutrition. These are the foods that should only make up around 5-10% of your daily diet but unfortunately for many constitute a much greater percentage of daily intakes. 2

The key to leading a healthier lifestyle lies in aiming to fulfill all your bodys requirements so that you too can run like an X type Jaguar. By the time you have eaten what your body really requires you will find there is not a lot of room for anything else and you will start to feel all the better for it.

Contents
Your body, your health Biology 101-Digestion and Metabolism The mind body connection Why whole foods are best Antioxidants Super foods Nourish me How much should I be eating? The new food pyramid Macronutrients overview Fat Protein Carbohydrates Micronutrients overview Vitamins Minerals Taking control Goal setting Dear food diary Losing it Exercise Planning and proportions Meal Ideas Snack Ideas How to order out, in Recipes Useful bits and pieces Label reading 3 41 24 25 26 26 27 28 31 32 34 16 17 18 19 20 21 22 23 13 5 9 10 12 4

Supermarket shopping: what to put in the trolley and what to leave out Resources

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Your Body Your Health

Biology 101- Digestion & Metabolism
Before nourishment can take place, the food we consume must be digested. The process of digestion involves the mechanical and chemical breakdown of food, the macromolecules; carbohydrate, protein and fats as they cannot be absorbed by the digestive tract. . . . Carbohydrates are absorbed as mono and disaccharides Protein is absorbed as amino acids or polypeptides Lipid is absorbed as fatty acids or monoglycerols

Digestion begins with the mouth where chewing stimulates the production of saliva which contains digestive enzymes. This is why chewing your food for longer is recommended, not only is food easier to swallow but it is here that some starches begin to get broken down into sugars. From the mouth food leaves and enters the esophagus, which is a long tube that begins at the throat and ends at the stomach. In the stomach, hydrochloric acid breaks down and dissolves food and once food leaves the stomach it enters the small intestine. The small intestines are 6 meters long and along this length are filters which spate toxins from nutrients and the remainder of the food which requires further digestion. In order to reduce your risk of damaging your small intestines ability to carry out these functions you should remove or reduce the following from your diet. Excess Salt Excess Sugar Gluten in wheat Over processed foods Fried Foods Carbonated Drinks Alcohol Strong spices Coffee and caffeine containing drinks Overeating it puts a strain on EVERYTHING

In the duodenum, the first section of the small intestine, food is further broken down by gastric juices released from the gall bladder, liver and pancreas. Digestion is pretty much completed here with almost all the digested nutrients and fluids absorbed through the digestive tract walls where they will be moved out to lymph and blood for distribution throughout the body. It is at this point that carbohydrates become an immediate energy source in the form of glucose and they begin to be absorbed into the bloodstream.

. . .

Carbohydrates are absorbed as mono and disaccharides Protein is absorbed as amino acids or polypeptides Lipid is absorbed as fatty acids or monoglycerols

From the small intestine the remaining content enters the large intestine and in the colon the watery mix called chyme is transformed into semisolid feces via the absorption of water and electrolytes. Different food types are digested differently, for example; fruit and vegetables remain in the stomach for 2-3 hours mixing with digestive enzymes and after leaving the stomach take approximately another 2 hours until digested. On the other hand, protein, starches and fats take a lot longer. For example meat stays in the stomach for up to 6 hours. This examples show that fruits and vegetables, whole and simple foods are easier on the digestive system, while their high water content also means they are cleansing and easily carry absorbed nutrients. So the next time you eat think about the foods you are consuming and what this means for your digestive system. You have the ability to control your health and well being. You want to nourish your body and your mind. The decisions you make with respect to the foods you consume should not be taken lightly. As we are aware, diseases such as diabetes, heart disease, multiple sclerosis and some cancers are the result of some poor decisions. You have the power to positively or negatively affect your health and whatever health issues you are faced with in later life will most probably be the result of the decisions you make now. Eat carefully.

The Mind & Body Connection

Mind Powers and Visualization
John Kehoe www.learnmindpower.com

Physical reality is made up of vibrations of energy, this includes thoughts, shown by quantum physics this is a true fact and not a theory. To know this, that your thoughts have a powerful influence, they affect you, is a great thing. Most of the time you go through your day not paying attention to the thought processes, we are neglecting a powerful force. Mind power is directing your thoughts towards a desired outcome. What you focus on you attract. Our thoughts are primarily creative forces, used consciously and often you will awaken an entirely new life of power and opportunity. A new life is a new mind If you want to make changes, you must look to the causes-the way you think. You cannot think negative and positive thoughts at the same time, one will dominate the other. So you must make sure that it is the positive thoughts that dominate the mind. To change external conditions you must first change the internal Train your consciousness mind to think thoughts of happiness, success, health, prosperity, weed out fears, worry etc. Keep your conscious mind busy with thoughts that you want to see happen in your life. Water takes the shape of whatever container holds it, whether it is a glass, riverbank or vase. Likewise your mind will create and manifest according to the images you habitually think about in your daily thinking. This is how your destiny is created. A new life is created by new thoughts. 5

Your inner consciousness is a powerful force whose influence is felt in every aspect of your life. It is in fact, the major and most important part of who you are and it is the main cause of your success or failure. As you progress in the study of mind power, you will learn to develop and concentrate your thoughts so that they become much more powerful. WEAK AND SCATTERED THOUGHTS ARE WEAK AND SCATTERED FORCES STRONG AND CONCENTRATED THOUGHTS ARE STRONG AND CONCENTRATED FORCES The only things which keep you down and hold you back from achieving, are your thoughts. Ask yourself: What is it that you want from life? Do you know? More health? Get health consciousness More prosperity? Get prosperity consciousness More happiness? Get happiness consciousness

Everything exists as a possibility. All that is required is for you to feed in the necessary energy until it becomes yours Your mind creates your reality. You can choose to accept this or not. You can be conscious of it and get your mind working for you, or you can ignore it and allow it to work in ways that will hinder and hold you back. But your mind will always and forever be creating your reality. -John Kehoe, Mind Power

Visualization
Visualization is using your imagination to see yourself in a situation that has not yet happened. Picturing yourself having or doing the things you want and successfully achieving the results you desire.

HOW TO VISUALIZE SUCCESSFULLY STEP 1: Decide what you want to do. STEP 2: Relax. Spend several minutes unwinding so that you are comfortable in the mind and the body. STEP 3: Spend 5-10 minutes visualizing the reality you want. Live in your mind as if it is really happening to you. This visualization will become a mental picture for you to indulge in, a mould into which we pour energy. Results come when the image is imprinted again and again and again over a period of weeks or months until you have achieved it.

VISUALISE YOUR GOAL AT LEAST ONCE A DAY, EACH AND EVERY DAY. THERE IS POWER IN REPETITION. VISUALISATION EXERCISE #1
Sit quietly and comfortably Start breathing deeply Close your eyes, keeping them closed during visualization. Keep your belly soft and allow this softness to spread to your legs and upper body. (This is supposed to relax you, allowing you to concentrate on the images you visualize) Book: Healing Visualizations, Gerald Epstein M.D

Weight-loss visualization example:

Close your eyes, breathing deeply and imagine yourself standing before a mirror, seeing a noticeably thinner you. Imagine entering the mirror and merging with that image, becoming that slimmer you. Feel your clothes hanging looser on you, how your body would feel, what it would look like. See yourself in the kind of outfits you would like to be wearing etc. Now separate yourself from the image and step out of the mirror, but keep your eyes on it. Open your eyes. Each time you sit down to eat, take a minute to practice this exercise. It can help you to eat more sensibly, subconsciously you are thinking about your end goal of achieving a desired weight loss and this visualization technique will help you to reinforce your commitment to losing weight. Seeing yourself lose weight programs the mind to do what you want.

VISUALISATION EXERCISE #2
I am.... (Whatever your goals may be, visualize yourself achieving them, imagine how it would feel and keep doing this daily until you have achieved them, once you have created your own new reality).

Visualization to break food cravings or bad habits:

Keep forming mental pictures to turn them into a reality. Use it to turn yourself against the fat in your body. Visualize a situation that makes you vulnerable to cravings, for example, a bag of potato chips. Imagine yourself smelling it, looking at it, craving it and not fighting it. Then picture yourself destroying the food, making it uneatable or putting it out of sight, in a trash can etc. Now when a craving arises use this mental imagery to keep you from devouring the food. Combine this with your visualization exercises picturing the thinner you in the mirror to reinforce you of your ultimate goal and your commitment to this goal.

Dissociation
Practice dissociation to take your mind away from a situation, concentrate on a more pleasant thought. This is a type of controlled day dreaming. An example of a situation where you may want to employ this technique is during exercise if you are not keen on it. For example if you are walking you may like to imagine yourself walking somewhere exotic, in another city or perhaps in a forest. Use visualization technique to imagine yourself there. What you would see, smell, hear and so on, whatever it takes to get you motivated to exercise. Online reference www.holisticonline.com

Seeding
Seeding is the feelings that accompany the visualizations. Successful seeding involves: Always seed with the feeling that you have achieved the thing you want. Seed regularly, each and every day, just like visualisation for at least 5 minutes. It is much better to practise for a couple of minutes each day than to do it for an hour once a week. It is all about imprinting your goals, repetition is the key to changing your thoughts and creating your destiny.

Affirmations
When you are doing affirmations, you are influencing the thoughts that are going through your mind. You want to fill your mind with positive thoughts. Things to remember when you are doing affirmations

1) You dont have to believe in them, you cannot force this on yourself. It is through regular repetition of the affirmations that your conscious mind will pick up and it will seep into your subconscious.

2) Keep them short. For example, I am thin, healthy and happy; I am an intelligent, confident
and successful woman.

Acknowledging
We are quick to acknowledge our short comings and failures but how often do we acknowledge our successes and positive qualities? Exercise: Make a list of all your positive qualities. Make your acknowledging list long and try to list at least 20. The aim of this exercise is to make you feel good about yourself. Good feelings create the success vibration that will form the foundation for your future success.

Reality
What is happening to you now in this reality is a result of your past consciousness. Your past thoughts have created this reality, so in order for you to change your current reality, therefore you must change your current thoughts. Thoughts to keep in mind: 1) Be conscious of what you are doing. You are creating your future experiences with your current thoughts. 2) Change your reactions to undesirable conditions in your life. If you are struggling in a particular area, you must first accept the situation. Dont pretend it isnt happening, dont feel sorry for yourself or sit and worry. Work through it with mind power.

3) Set aside time each day for visualisation and seeding. It is this creating period that gives
you power. Concentrated thoughts are powerful thoughts.

Self Image
Self image is built up of ideas about ourselves that we have formed over the years. Building a strong self image is crucial if we want to achieve success. We need to regularly reinforce a positive self image to keep it healthy, so we need to fill our minds with positive, uplifting, inspiring thoughts about ourselves. REMEMBER: You are unique. You can do anything. You have unlimited power.

Problems

Problems are important parts of our lives, instead of trying to ignore them or eliminate them we should try to understand what they really are. Nothing happens by chance. We have created our reality through our past conscious thoughts. It is no coincidence that any given problem is affecting you at any given point in your life. We should be asking, what is the problem I am experiencing telling me about myself? What is it telling me about my thoughts, beliefs, actions, choices or lifestyle? What is this problem trying to tell me? EXERCISE Analyze a problem of yours. Write down what your thoughts and beliefs relating to this matter and what actions and choices you have made that have led you here. Analyzing your problems this way allows you to gain greater insight into your past thought processes and how you can change these. There are no such things as problems, only opportunities.

Healing
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Your body is an incredible self healing mechanism. Think about the processes behind wound healing, how the body deals with viral and bacterial infection, food poisoning, bone breakages and so on. Your body does this all automatically, it knows how to repair itself and it is an incredible, awe inspiring and beautiful thing. When you eat, your body extracts nutrients from our food and provides nourishment and energy to various parts of the body, as required. Your body detoxifies and discards the rest as waste and we do not have to do a single thing. This is why it is important that we eat to nourish our bodies. Do not take your body for granted. Treat it with respect, feed it the right foods. Your body naturally heals and repairs itself and in order for it to do this the best that it can we must provide our bodies with the right nutrition. Every day spend time bathing in thoughts of health and strength. Our health is our responsibility. We must take control of our health and healing. If sick we should not just give way to our illness but share the responsibility for our treatment. The real doctor is the doctor within Dr Albert Schweitzer

Why are whole foods best?

Is it not obvious? Eat food the way nature intended. Is it not a coincidence that as our food has become more processed, we have gotten fatter and the rates for serious diseases such as cancer, heart disease, multiple sclerosis and diabetes have risen? Whole foods of vegetable origin include fresh vegetables and fruits; whole grains (millet, brown rice, oats, rye, whole wheat, buckwheat, quinoa, cornmeal); beans and legumes (lentils, chick peas, kidney beans, etc); nuts and seeds. Whole foods of animal origin include eggs, small whole fish, seafood (shrimp, lobster, soft shell crabs) and larger mammals. (Sheep, cows, pigs etc).

Whole foods of vegetable origin contain many other components, such as enzymes as well as their macronutrients and macronutrients. It is thought that the combination of nutrients with these other components is responsible for the positive effects on our health, which is why taking the vitamins out of an orange or apple is not going to give you the same benefits as eating the whole food. Eating whole foods means you are getting all the nutrients together, delivering you optimal nutrition. Fragmented foods include those that due to processing have had a part of the whole food removed such is the case for white rice and white flour. This concept is nothing new. The Japanese discovered this thousands of years ago. They realized that the food we eat not only sustains life but is the key to our health and happiness and at the end of the last century, Macrobiotics was born. Dont become another statistic. A healthy diet should consist of at least 70-80% whole foods, with the other 20% for minimally processed foods and beverages. The concept is simple; follow a diet largely consisting of whole foods. This easily rules out those foods high in fat and kilojoules with no nutritional value, so not only will you be insuring optimal health and keeping your weight at a healthy range but reducing your risk of developing preventable diseases.

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Super Foods & Antioxidants

Antioxidants and Free Radicals
Free radicals are unstable, highly reactive molecules produced upon the reduction of oxygen. This occurs as a result of various processes including; cellular metabolism which includes during digestion the extraction of energy from food, energy used for work and storing of energy, cigarette smoking, inflammatory response as a result of injury, ionizing radiation, air pollution and ischaemia. The role of antioxidants is to intercept free radical species before they can interact with their substrate and cause damage. Removal of free radicals is achieved via enzymatic and non enzymatic reactions. Non enzymatic chain breaking dietary antioxidants include; vitamin C, E and carotene. Dietary antioxidants with enzymatic functions include zinc, selenium, magnesium, copper, trace minerals and plant phenols.

Fats and Free Radicals

Polysaturated fats undergo a process known as lipid peroxidation which renders them rancid and toxic to the bodys tissues. It is this oxidative degradation of phospholipids and cholesterol which leads to changes in cell membrane permeability and damages LDL particles. It is oxidized LDL particles which are largely responsible for the onset of atherosclerosis (a type of cardiovascular disease known as the hardening of the arteries) and in nutshell this is how it happens. 1. Macrophages which are large cells that are a part of our immune system ingest cholesterol and other lipids and they form fatty streaks in the endocellular matrix which is basically the cells which beneath the cells which line the large arterioles of the heart. 2. The streaks continue to grow with high dietary fat consumption and a lipid core begins to develop. At this time smooth muscle cells in the arterioles reproduce and form plaques which protrude into the blood vessel obstructing blood flow which causes more damage to the blood vessel. Blood vessels are also narrowed as a result, blood pressure is increased and it becomes harder for blood to be pumped to the heart so your heart has to work harder, in some cases the heart can become enlarged as a result. 3. In the advanced stages of atherosclerosis the plaques form hard calcified caps. If the cells lining the blood vessel are damaged, platelets (small cell fragments responsible for blood clotting) will adhere to the damaged area and form a thrombus. If the thrombus detaches from the site it is called an embolus and these can travel up into the brain and cause strokes. If blood flow in the coronary blood vessels is stopped as a result of the thrombus a heart attack is the result, either can be deadly.

Cholesterol
The role of elevated blood cholesterol levels in the development of heart disease is well established. Cholesterol is not very water soluble so after digestion it is combined to a protein for transportation in the blood and for the uptake into cells, there are two types; the good HDL and the bad LDL. These are what your doctor looks at when you have your cholesterol checked. 11

The difference between the good and the bad cholesterol lies in where the cholesterol will be transported to. LDL transports cholesterol to the organs while HDL transports it away from the organs. Dietary lipid which has been absorbed in the gut is transported to fat tissue and the liver, so if you consume too much fat not only do you get fat but so does your liver. Peroxidation of unsaturated fatty acids which occurs in skin and organs results in the breakdown of lipid which produces arachidonic acid which is visibly seen as brown pigmentation spots on the skin, commonly associated with aging. This auto-oxidative process occurs as a chain reaction that can be terminated by chain breaking antioxidants; vitamins C, E and carotene.

Reduce your risk: Consume less fat, in particular saturated fat, increase dietary consumption of dietary

antioxidants. Not all fats are the same, the omega 3 fatty acids as research shows they inhibit free radical generation. Fat composition and particle size affects LDL oxidation. LDL particles that are enriched with monounsaturated fats are less prone to oxidation. Olive oil is a good source of monounsaturated fatty acids.

Polyphenols
Polyphenols include flavanoids and phenolic acids. The Flavanoids are a large family of phenolic compounds synthesized by plants. Subclasses include; flavones, isoflavones, flavoflavones, flavanols, catechins and anthocyanidins. Perhaps one of the most famous examples is that of the French Paradox. Polyphenols present in red wine reduce the synthesis of a vasoconstrictive peptide Endothelin-1. Experimental models of atherosclerosis show Endothelin-1 is overproduced therefore making it a key player in the development of atherosclerosis. Only a small 250ml glass of red wine a day is required to reap the health benefits associated with its polyphenol content, which also includes lowering blood pressure by causing vasodilation.

Antioxidants and Aging

Over the past 400 years due to scientific discoveries and the advancements in medicine the average lifespan has increased, however the maximum potential lifespan has not. The two theories which account for this are the Gene Death Theory and the Homeostatic Theory. It is the later which is concerned with the the bodys antioxidant defenses deteriorating with age. Our natural antioxidant defenses in most circumstances are able to neutralize free radicals in healthy individuals. As we age antioxidant synthesis is reduced, decreasing the bodys antioxidant defenses allowing an increase in the amount of oxidative products in the body. This imbalance in antioxidant status (reactive oxygen species vs. defense and repair mechanisms) causes oxidative stress. Cigarette smoke, air pollution, ionizing radiation, ischemia, cellular metabolism and the inflammatory response all contribute to free radical production. The term antioxidant has become a buzz word lately, especially in the food industry with many food manufacturers marketing their products using antioxidants as an angle. It is however the foods that are not colorfully packaged, advertised in magazines and whose images are flashed across our television screens boasting about their artificially enhanced greatness which are the ones we should be consuming. It is the most simple, whole foods once again whose natural goodness is where it all begins and ends. There is no scientific evidence to suggest that taking antioxidant supplements is worthwhile, perhaps most likely due to the fact they are digested too quickly with limited bioavailability. For 12

the anti-oxidative properties of these foods to have a biological effect they have to be available to the tissues. Bioaccessability describes the amount of food constituent present in the gut, after release from the solid food during digestion which then may be able to pass through the intestinal barrier and be made available to the tissues. Natural antioxidants are often linked to dietary fiber and so they stay in the colon and stomach for longer where they can exert their protective effects. Upon scientific research into the components of fresh whole foods when discoveries are made, the food and pharmacological industries try to harvest the beneficial components and put them into their over processed food products and tablets in an attempt to attract consumers to their products and increase profits. So do yourself a favor and purchase fresh fruits, vegetables, nuts and beans in order to increase your antioxidant intake. In conclusion there is a large body of evidence supporting the belief that the human antioxidant system, sustained by dietary input is important in the prevention of diseases such as some cancers, heart disease, rheumatoid arthritis, diabetes and neurodegenerative diseases. Using this scientific knowledge and adapting our diets accordingly we are giving ourselves control over our own health, providing ourselves with the power to protect ourselves from the onset of such diseases.

Super Foods
For a food to be called a super food it must have an antioxidant level as measured by the United States Department of Agriculture above 3400 units as determined by ORAC; the foods Oxygen Radical Absorbance Capacity. Values are per 100g of the sample, top ranking foods include: Goji Berries 25300 Pecans 17940 Cranberries 9584 Pink Beans 8320 Black Beans 8040 Black Plums 7581 Blueberries 6552 Prunes 5770 Soy Beans 5764 Blackberries 5347 Gala Apples 5147 Red Wine, Cabernet Sauvignon 5034 Raspberries 4882 Almonds 4454 Red Delicious Apples 4275 Italian White Raisins 4188 Granny Smith Apples 3898 Strawberries 3577 13

Nourish Me
How much should I be eating?
Life's essentials include the macronutrients; carbohydrates, protein and fat each generating a specific amount of energy. 100g of carbohydrate provides 1680 kJ, 100g of protein provides 1680 kJ and 100g of fat provides 3780 kJ. Basal Metabolic Rate is a measure of the energy required by the body for essential functions. Macronutrients are required in large amounts, providing energy for the bodys daily functions.

How

much should I be getting on a daily basis? Carbohydrate: 130g Fiber: 25g Protein: 46g Total Fat: 50g (Saturated fat maximum 22g)

Approximately a half to two thirds of the energy we consume is by the body to carry out basic functions, the minimum energy required to do this is determined by the Basal Metabolic Rate.

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Other functions carried out by the body which occurs voluntarily and consciously, the energy required for such functions is provided by the micronutrients we consume, or from the bodys energy stores. When you consume more energy than required by your body, it is stored in fat tissue, leading to weight gain. In order to lose weight your energy intake must be less than energy expended so that your body must utilize the energy stores otherwise known as fat which will result in weight loss. For example 500g of body fat contains 14665kj, so in order to lose 500g in a week you would need to cut 2095kj daily from your current kilojoules intake.

Ideal weight chart Woman

Height (m) Small Frame (kg) Medium Frame (kg) Large Frame (kg)

Men
Height (m) Small Frame (kg) Medium Frame (kg) Large Frame (kg)

1.47 45.5 48 51.5 1.57 1.50 47 49.5 52.5 1.60 1.52 47.5 51 54 1.63 1.55 49.5 52.5 55.5 1.65 1.57 51 54 57 1.68 1.60 52 55 58 1.70 1.63 53 56.5 60 1.73 1.65 54 57.5 62 1.75 1.68 56.5 61 63.5 1.78 1.70 57.5 61.5 65 1.80 1.73 59 62.5 66.5 1.83 1.75 61 64.5 68 1.85 1.78 62 66 70.5 1.88 1.80 64 68 72 1.90 1.83 67 70 73 2.0 1.85 69 72 74 2.3 Weight maintenance-kilojoules allowances

55.5 56.5 58 60 61 62.5 64.5 66 68 70 71.5 74 77 79 82 85

59 60 62 63.5 64.5 66 68 70 71.5 73.5 76 78 80 82.5 85 87.5

62 63 65.5 67 69 71 72.5 74.5 76 78 80.5 82.5 85 88 91 92.5

These figures apply to those who perform only moderate activity. If you lead a more active lifestyle, are pregnant, or a training athlete, your kilojoules intake will be above the figures below.

Woman 18-35 36-55 Over Men Yrs Yrs 55 Weight Weight 45 kg 7357 KJ 6563 KJ 5977 KJ 60 kg 50 kg 55 kg
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18-35 Yrs 10366 KJ 10950 KJ 11537

36-55 Yrs

Over 55

9614 KJ 7942 KJ 10032 KJ 10366 8360 KJ 8778 KJ

7774 KJ 6939 KJ 6270 KJ 65 kg 8151 KJ 7357 KJ 6479 KJ 70 kg

60 kg 65 kg 70 kg 75 kg

8569 KJ 7775 KJ 6688 KJ 75 kg 8987 KJ 8193 KJ 6813 KJ 80 kg 9405 KJ 8569 KJ 6939 KJ 85 kg 10032 KJ 8987 KJ 7190 KJ 90 kg

KJ 12122 KJ 12749 KJ 13376 KJ 14630 KJ

KJ 10701 KJ 11161 KJ 11537 KJ 12540 KJ

9196 KJ 9614 KJ 10032 KJ 10868 KJ

Physical Activity Type of Activity Housework Walking Table Tennis Tennis Water Aerobics Dancing Aerobics Jogging Swimming Step Aerobics Rowing Power Walking Cycling-Fast Squash Running KJ burnt/min 10.9 19.6 20.1 24.2 28.0 29.3 32.4 34.7 34.7 38.5 38.5 41.8 45.1 45.1 48.9

Body Mass Index

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The new Food Pyramid

How its different... 17

The focus is on weight measurement and physical exercise, the two factors determining our overall health and well being. The base of the pyramid shows us what we should be eating 80% of the time, for optimal health. These foods include; whole grains, such as oats, rice, pasta and other grains, fruits and vegetables and healthy oils. Eating 2-3 servings a day; foods such as lean protein choices such as fish, poultry, eggs, nuts, seeds, beans and tofu. Eating 1-2 servings a day; dairy products, low fat preferred. If you are vegan or considering eliminating dairy from your diet for other reasons, vitamin D and calcium supplements are important. Eating only very sparingly are foods such as red meat, butter, refined foods, salt and sugary sweets and drinks, as these foods are energy dense and nutrient poor, contributing largely to weight gains and the development of health related diseases.

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Macronutrients Overview
Fats - Lipids and Lipoproteins
Fats include; phospholipids, waxes, sterols and triglycerols. Perhaps the most well known of the sterols is cholesterol. Cholesterol circulates in the blood attached to lipoproteins and there are two kinds, the good and the bad. The good being the high density lipoproteins, aka HDL, which carry cholesterol away from tissues and back to the liver whilst the bad cholesterol, the low density lipoproteins; aka LDL actually carry cholesterol to the tissues and organs. Cholesterol is a waxy substance found in the blood that is found in the cell wall of every cell in your body. It is also required for the production of some hormones and in producing vitamin D in the skin. The majority of the bodies cholesterol needs are met by your own bodys cholesterol production. Excessive amounts of cholesterol obtained through a diet high in saturated animal fats causes an increase in cholesterol in the blood and can lead to cardiovascular disease. It is in the arteries that cholesterol forms fatty acid deposits leading to plaque formation. The result is a narrowing of the arteries, increased blood pressure, blood flow turbulence which causes further blood vessel damage and eventually heart attack or stroke. Fats are saturated or unsaturated depending on whether their bonds are saturated with hydrogen atoms. Trans fatty acids occur naturally in meat and dairy, they are also generated in the production process where hydrogenation is employed, converting liquid vegetable fats into semi solid fats. These trans fats are found in processed foods such as cakes, biscuits, some confectionary and take away foods. Chemically, trans fats are unsaturated but in the body they act as saturated fats, carrying cholesterol to the tissues and organs, causing a rise in cholesterol levels.

How to cut back on fat

When you are trying to lose weight, it is best to avoid foods high in fat. Even if you just want to maintain your current weight you should always take into consideration not only the quantity of fat you consume daily but the types of fat. Here are some easy tips that allow you to reduce dietary fat intake. Use reduced fat versions of your favorite foods whenever possible, especially with meat and dairy products. More often than not, low fat versions have added calcium so have a greater nutritional contribution than full fat versions. For example; low fat cottage cheese, Anchor extra trim milk, non fat yoghurts, ice cream, or even opt for frozen yoghurt. Meats are all high in fat, but they are not all equal. Purchase only lean, high quality meats and remove skin and trim meat of all visible fat before cooking. Opt for white meat over red meat. Although meat is a good protein source, there are others such as fish shellfish, beans and legumes. Seafood - aim to eat 2 times weekly, it is an excellent source of protein. Low in fat and high in B vitamins, which is especially important for non meat eaters. Avoid highly processed foods as they are not only high in fat, but high in trans and saturated fats. 19

Sauces, dressings and mayonnaise are great ways to add flavor to vegetables, but you must be careful as many are laden with kilojoules and fat. Dressings with high oil content are extremely high in fat and kilojoules. Remember oil is 100% fat. Whole egg mayonnaise in particular is also very bad, stay clear. Butter is the enemy and anything made with butter. Pies, pastries and quiche etc. For example a croissant has 25 grams of total fat. When cooking, go easy on the oil. At the end of the day oil is 100% fat, no matter where it comes from, with each teaspoon containing 416 KJ. Where ever possible avoid cooking with oil. For example bake vegetable on a baking tray or pan on non stick baking paper and spray very lightly with cooking oil. Never cook food in fat. Grilling and char grilling meat is a good way to remove some of the fat content. In the oven use a rack so that the fat can drip through into a tray below or use a grill which has grooves for fat to drain away from the food. Never deep fry Add water, lemon juice or low fat dressings if ingredients require more moisture. Do not use butter or margarine. Neither are a necessary part of a healthy diet and they are of no nutritional benefit. Never use coconut oil. 95% is saturated fat. When you want to lose weight it is best to watch your fat content, especially saturated fat. Saturated fats come from animal fats and these also have high levels of cholesterol. They have no essential role in the body, the only thing they are known to do is increase cholesterol levels, cause high blood pressure, leading to atherosclerosis plaque development and heart disease, strokes, heart attacks and coronary failure followed by death.

Oil Type Olive Canola Sesame Peanut Corn Soy Sunflower

Monounsaturated % 70 50 40 35 20 20 15

Polyunsaturated % Saturated % 10 45 40 50 65 60 80 20 5 20 15 15 20 5

Protein
Proteins are the most complex nutrient macromolecules. They are compounds containing the elements; carbon, hydrogen, oxygen and nitrogen. The building blocks of proteins are the amino acids.

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Our bodies require 20 amino acids for normal function, 9 of these are essential, that is to say our bodies cannot make them. These include; lysine, histidine, isoleucine, phenylalanine, leucine, methionine, tryptophan and valine. Once absorbed from the diet amino acids provide the building blocks for growth and repair of the structural components of tissues and the replacement of metabolic enzymes and peptide hormones. Amino acids are also precursors for the synthesis of many essential non protein components in the body When people think protein, meat is often the first thought that comes to mind. However animal sources of protein are usually high in fat and cholesterol and low in fiber and carbohydrates. Legumes, nuts, seeds and grains are all excellent sources of protein. Soy does not contain all the necessary amino acids, use in combination with other foods. While deficiency is uncommon in developed countries, vegans and vegetarians need to have a diet nutritionally devised to ensure they consume an adequate protein intake. Also those on weight loss diets must be careful as insufficient protein intake combined with very low carbohydrate and fat intake can lead to protein being broken down from lean muscle mass for energy as well as by the body for protein synthesis. This can lead to muscle wasting over time. Low fat protein sources include; lentils, kidney beans, chick peas, low fat cottage cheese, eggs, low fat milk, fish and seaweed.

Carbohydrates
Carbohydrates form the foundation of a healthy diet, however not all carbohydrates are created equal. Simple carbohydrates are composed of one or two sugar molecules, monosaccharides and disaccharides respectively. Complex carbohydrates, also known as polysaccharides are composed of many simple sugar molecules which are linked together. Once carbohydrates are consumed they are broken down in to simple sugars which provide energy for all the bodies activities. In some cells and tissues it is the sole source of energy. Carbohydrates are required for the production of the non essential amino acids which the body uses to make proteins. Carbohydrates are also involved in the processing of fat and in building cartilage, bone and nervous system tissues. Choosing the best carbohydrates for optimum health, such as fruits, vegetables, whole grains and products which have been minimally processed, which will have higher fiber content. The glycaemic index is a quick and easy reference to ensure you are choosing the better carbohydrates.

GI Index
When carbohydrates are digested they are broken down into glucose molecules by a series of enzymatic reactions. The GI Index classifies carbohydrates according to how fast they release glucose molecules into the blood stream. For example; food with a high GI index causes a rapid increase in glucose levels and a subsequent release of insulin. Insulin reacts with the body to turn on fat storage in high GI foods. In foods with a low GI index a steady release of glucose occurs over several hours and less insulin is required.

GI index value depends on:

Type of carbohydrate How it has been processed Fat and dietary fiber content

In general to avoid high GI foods: 21 Choose whole meal breads, pasta, unrefined grains and cereals

 Limit refined carbohydrate and processed foods Eat 5+ a day of fruit and vegetables, if possible with skin on, steam or microwave rather than boil to hold in valuable nutrients.

Fiber
Exclusively found in plants, fiber is very important in the digestive system. You should aim to consume 25g of fiber daily. Foods high in fiber tend to have a low GI Index, meaning they improve the blood sugar response. High fiber foods also take longer to eat and have the effect of making you feel fuller.

Soluble

This fiber slows the breakdown of complex carbohydrates into simple sugars. This in turn slows glucose absorption which has the potential to reduce blood sugar levels. Soluble fiber forms a gel like substance that binds cholesterol to the stool. A diet high in fiber is likely to reduce blood cholesterol levels.

Insoluble
This fiber occurs naturally in brown rice; whole meal bread, whole grain cereals, legumes, seeds and in the skin of most fruits and vegetables. It is not digested or absorbed by the body. It is good for the gastrointestinal tract, promoting regular bowel movements.

How to increase your daily fiber intake:

Eat more fruit and vegetables with the skin on Chose cereals with a high fiber content Make casseroles with legumes and beans instead of meat, or bulk out using half meat, half lentils. Select whole grain over white fiber products Try fiber granules available from pharmacies which you can eat from the box, or stir into cereals, yoghurt, or blend into drinks.

Fiber Sources Food Kidney beans, cooked Lentils, cooked Bran flakes Peas, microwave Baked beans Prunes Whole meal bread Porridge, cooked Apple, skin on
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Serving Size 1/2 cup 1 cup 1 cup 1/2 cup 1/2 cup 100g 2 slices 1 cup 1 medium

Fiber Quantity 6g 3.4g 5.4g 1.9g 6.6g 7.8g 3.8g 2.3g 3.3g

Brown rice, boiled

1 cup

2.7g

Micronutrients Overview
Vitamins and Minerals
Vitamins and Minerals are micromolecules which are essential for many chemical reactions in the body and for growth and development. Vitamins are classified into two groups based on how they are absorbed in the body, vitamins are either water soluble or fat soluble. Vitamins A, D, E and K are fat soluble while B complex vitamins and vitamin C are water soluble.

Minerals
Minerals are required by the body for the maintenance of good health. Minerals are required only in very small quantities and can be obtained from plants, which acquire minerals from the soil, animals that have eaten plants or by drinking water. Minerals are required in the regulation of metabolism and for the making and breaking down of body tissues. The body stores minerals in the bones and teeth, so that in case of deficiency they can be released for the bodys needs. Minerals are classified as either macrominerals or microminerals depending on the percentage of your total body weight theory constitute. Macrominerals include; calcium, magnesium, phosphorus, potassium, sodium and sulfur. Microminerals include; chromium, copper, fluoride, iodine, iron, selenium and zinc. How to increase your mineral intake: Variation is the key. No single food is the best source for all minerals.

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Check your bottled water. Differing geographical origins of the water will offer different mineral profiles. Whole foods are best. Minerals are often lost in the production process so buy foods closest to their natural state or look for those which are labeled as enriched, (meaning added back what was taken out) and fortified, (meaning added in). Do not boil vegetables, even though heat and light do not destroy minerals, they will be lost in the water, so microwave or steam instead. In more specialized diets it is sometimes necessary to take supplements. For example; where entire food groups are abolished from the diet, such as dairy and meat for vegans, who would need calcium and iron supplement.

Vitamins
Vitamins are organic compounds which are required for growth, metabolism and overall wellbeing. Our bodies do not make vitamins so they have to be obtained from food. Specific vitamin deficiencies can lead to incomplete metabolism, fatigue and other health problems which in severe cases can lead to deficiency disease. Deficiency diseases produce disease symptoms that are specific to a lack in a particular vitamin and can only be cured by that vitamin. Vitamins carry out many important functions throughout the body, either individually or in concert with other vitamins. The combination of vitamins with minerals, proteins and enzymes are used to carry out chemical reactions throughout the body. Vitamins are important for a normal appetite, in digestion, mental alertness and resistance to bacterial infections. Some vitamins when taken in larger quantities have also been shown in clinical trials to be preventative or therapeutic in nature. Vitamins in the form of supplements are not substitutes for food.

Are you getting enough?

Vitamin & Recommended Dietary Intake Vitamin A (RDI 700 micrograms) Good dietary sources Sweet potatoes, carrots, cabbage, mango, pumpkin, spinach, capsicums, butternut pumpkin & apricots. Peas, Brussels sprouts, spinach, lentils, whole meal bread, nuts, bran flakes, soy beans & avocado. Chili, cottage cheese, milk, yoghurt, eggs, fish, oats & mushrooms. Peas, mushrooms, corn, salmon, kidney beans, peanuts, soy beans, chicken & fortified cereals.

Vitamin B1 (RDI 1.1mg) Vitamin B2 (RDI 1.1mg) Niacin (RDI 14mg)

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Vitamin B5/ Pantothenic Acid (RDI 4mg) Vitamin B6 (RDI 1.4mg) Vitamin B12 (RDI 2-4 micrograms)

Biotin (RDI 25 micrograms) Folate (RDI 400 micrograms)

Vitamin C (RDI 35mg)

Vitamin D (RDI 5 micrograms)

Vitamin E (RDI 7mg) Vitamin K (RDI 60mcg)

Sweet potatoes, avocado, mushrooms, yoghurt, kidney beans, salmon, lentils, broad beans, haricot beans & onions. Pine nuts, bananas, salmon, tuna, chicken & watercress. Only found naturally in foods of animal origin such as dairy, eggs, meat and seafood. Alternatives include floradix or a B12 vitamin supplement or shot. Rolled oats, oysters, eggs, sardines, soya beans & yeast. Sweet corn, asparagus, Brussels sprouts, cabbage, cauliflower, spinach, oranges, borlotti beans, blackberries, chickpeas, kidney beans & rolled oats. Asparagus, broccoli, Brussels sprouts, cabbage, capsicum, tomatoes, melon grapefruit, blackberries, mango, oranges, pineapple & strawberries. Found naturally only in the following, egg yolk, cod liver oil, salmon, sardines and tuna. Supplement only available by prescription if blood test shows deficiency. Prawns, almonds, pistachio, soya beans, wheat germ and sunflower seeds. Asparagus, broccoli, Brussels sprouts, celery, carrots, grapes, cabbage, peas, spinach, apricots, pears, sweet potatoes and plums.

Are you getting enough?

Mineral Calcium (RDI 1000mg) Magnesium (RDI 310mg) Phosphorus (RDI 1000mg) Potassium (AI 4700mg) Good dietary sources Cheese, milk, yoghurt, parsley, almonds, hazelnuts, tofu and sardines. Whole grains, spinach, whole meal bread, tofu, beans, legumes, globe artichokes, bran flakes, and sesame seeds Whole grains, in particular oats, dairy products, seafood, poultry, lentils, almonds, pine nuts and sunflower seeds. Whole grains, potatoes, asparagus, spinach, avocado, tomatoes, oranges, bananas, melon

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and broad beans. Sodium (UIL 1600mg) Found in many foods, especially in processed foods so try not to exclude as much from your diet as possible. Sulphur Bean sprouts, raspberries, dairy products, nuts, seafood, chicken and leafy green vegetables. Chromium (AI 25 micrograms) Potatoes, broccoli, apples, tomatoes, green beans, bananas, grapes and oranges. Copper (AI 1.2mg) Whole grains, in particular barley, seafood, sesame seeds, almonds and pistachios. Fluoride (AI 3mg) Water Iodine (RDI 150 micrograms) Found in table salt, also in seafood and seaweed, i.e. nori. Iron (RDI 18mg, 51+ 8mg) Spinach, dried apricots, egg yolks, tuna, sardines, poultry, chickpeas, soya, broad and kidney beans. Selenium (RDI 55 Brown rice, wheat germ, whole meal bread micrograms) products, poultry, fish, shellfish and brazil nuts. Zinc (RDI 8mg) Cheese, eggs, crab, poultry, lobster, oysters, soya beans, brazil and hazelnuts.

The vitamin and mineral tables should enlighten you as to how much you should be getting in your daily diet. Eating fresh whole foods and minimally processed foods is vital in achieving your daily required vitamin and mineral intakes.

Taking Control
Goal Setting I currently weigh ____ kg I want to weigh ____ kg in ____ months.
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My current BMI is ____ My goal BMI is ____

Measurements are a good way to keep track of your progress too. Sometimes you might not lose that much weight, as if you are exercising you will start to build muscle mass and tone up and muscle is heavier than fat. Key areas to measure are your chest, waist, hips and thighs.

Current: Chest ________ Waist ________ Hips ________ Goal: Chest ________ Waist ________ Hips ________
Keep in mind the BIG picture, but to make things easy on you, to remain focused and motivated give yourself mini goals. Remember each mini goal achieved is another step closer to reaching your end goal. Examples of mini goals: I want to lose 10% of my body weight. I will increase my fruit and vegetable intake to 5+ a day. I will choose healthier versions for the foods I eat. I will drink 8 glasses of water a day. I will exercise for 20 minutes 3 times this week. For each mini goal, record it in your goal diary and when you achieve it within the specified time frame reward yourself.

Mini Goals
Date Part of plan Goal How Ill do it Date

Food Diary
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Keeping a food diary is an excellent way to identify your dietary patterns, areas of improvement and to evaluate your nutritional status. For example, are you eating a variety of fresh, nutrient rich foods? Do you get enough protein from your diet? Is your diet too high in fats and refined sugars? Research shows that individuals trying to lose weight who keep food diaries lose more weight than dieters who do not. The reason for this is that if you have to write it down, you see it in black and white just what you are putting into your mouth. On a subconscious level when it comes to making food choices, if it is going to get recorded, it is what you should be eating. It is for this very reason that keeping a food diary is a great tool for weight loss and increasing your nutritional status and overall health.

Breakfast Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lunch

Dinner

Dessert/Snacks

Breakfast Monday Tuesday Wednesday Thursday Friday Saturday Sunday

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Lunch

Dinner

Dessert/Snacks

Losing It
The Art of Distraction
With the changes you are beginning to implement in your life to create a healthier, happier you no doubt a certain amount of focus is required in order to change previous habits and create new ones but do not let it take control over your life. There are other matters that require our attention, whether it is work, studies, family or other commitments and so you must also remain focused in these areas of your life. In fact remaining focused on other aspects of your life will help you to take your mind off food and therefore help you to lose that weight as you will be too busy to eat and since you will be eating a more balanced, nutritious diet you will have more energy to do all these things.

The Importance of Being Hungry

Thin people do not eat for the hell of it, because they are bored or because it is a certain time of the day. Thin people eat because they are hungry, because their bodies tell them they are hungry, that they need nourishment and you are learning how to nourish your body now all you have to do is learn how to tell when you are hungry. Throughout the day you should always stay hydrated. Hydration is the key to mental concentration as well as clearing up any misconceptions with respect to hunger. A lot of the time when people think they are hungry they are actually thirsty. Develop a hunger scale, 1 being not hungry and 10 being extremely hungry, havent eaten for half a day hungry and then the next time when you are feeling like a little something, ask yourself, on a scale of 1-10 how hungry am I?. If it is less than 5 then just do something to take your mind off it and then the next time when you are feeling really hungry, then eat. Listen to your body and when you do decide you really are hungry chose foods that will make you feel good. Chose foods that will contribute to your recommended dietary intakes for vitamins; minerals, fiber, protein, carbohydrates and fats. For snacks try to stick to mainly vegetables and fruits as they are very nutritious and can fill you up without all the kilojoules. To subdue hunger pangs try drinking caffeine free teas or vegetable juice. (Not fruit juice, as they are very high in sugar and are often no different in terms of kilojoules content when compared to a sugary sodas or energy drinks.)

Mind over Matter

It begins and ends here. You need firstly to believe that you can change. Write down your goals and affirmations and on a daily basis go over these so that they become set in your mind. As John Kehoe said An image held in the mind can be made real, you decide what that image is and then it is up to you to make it real. Remember also that the food diary is a very useful tool when trying to lose weight. You are able to see in black and white your problem areas, behavioral patterns and then develop strategies to overcome these boundaries to you leading a healthier, happier life.

Exercise
Getting Started-Commit Yourself
Get excited, this is going to be a part of your life now. If you want to be the best you can be physically, be it for yourself, your children, your lover, then start getting excited. It is a common misconception that thin equals fit, this is not true. Everyone needs to do some form of exercise and it is recommended for our heart health to exercise for 20 minutes a day but the more, the better. 29

Research shows that the more exercise you do, the lesser risk you have of developing cardiovascular disease. Exercise does not necessarily mean going to a gym, in fact it doesnt even need to cost a thing. Some ideas: Walking (if you have a dog they will appreciate it too) Jogging or Running Swimming (Fitness centers, beaches, back yard pools, indoor pools) Tennis (there are lots of courts you can use and not have to pay for) Join a sports club (netball, soccer, indoor volleyball, cricket etc) Take classes for yoga or pilates (check local papers for classes, they often do not cost much) Learn to dance (check the yellow pages for dance studios in your area, you do not need a partner) Do it at home with DVDs (for everything from yoga to boxing, aerobics to salsa dancing, get fit and toned in your living room) Join a gym (if gyms are your thing) Remember it is also all the little things that add up, such as standing instead of sitting, taking stairs instead of elevators, walking to places that about a half hours walk away as opposed to driving. Consider buying a pedometer and doing the 10000 steps program to get an idea of how much extra walking around you really have to do.

Daily Meal Planning

Adapting your diet to include more fruits, vegetables and whole grains and to fulfill your recommended dietary intakes for vitamins and minerals while watching fat, protein and carbohydrate intake requires some planning. Whether your goal is to just to eat healthier and enjoy the benefits of a healthy diet, whilst maintaining your current weight or to also achieve a desired weight loss over a period of time, it starts here. Once your individual diet has been assessed, a more personal approach can be taken to develop menus for you that take into consideration your lifestyle, dietary preferences and deficiencies you may have, or any other concerns. These meals and snack ideas may be used as a part of your meals throughout the week, or as guidelines when some ingredients may not be available and variations can be used. Planning Ahead Just as you may plan your day ahead at work, the work that needs to be done around your home or what you are going to wear the next day, you have to plan what you are going to eating. Having menus and recipes will make it easier for you to plan out what you will need to buy from the supermarket. Also to minimize produce wastage, cut down on grocery costs by purchasing produce depending on seasonal availability and price and so you achieve a varied and balanced diet, planning your trip to the supermarket is crucial. At the back of this guide is a supermarket isle by isle guide to picking the best foods on offer, what makes the trolley cut and what doesnt and why.

Proportions

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Cereal fist size Rice, pasta, potato half a tennis ball size Salad 2 cupped hands full Fruit fist size Protein size and thickness of palm Cheese no larger than a matchbox Nuts golf ball Oil size of a thumb tip

Breakfast
2 slices of Vogels original marmite orange 2 weet-bix with trim milk peach slices in natural juice non fat yoghurt

Smoothie Berry Thick Drink Blend 1 banana, 2 kiwifruit, and 2 Blend 250g mixed frozen berries, 1/2 can teaspoons of linseed, 1/4 cup whole of peaches in natural juice and the flesh grain rolled oats, 150g non fat yoghurt of 1 mango. Add in additional ice cubes and 100ml trim milk. by pulsing before serving. 1/2 cup whole grain rolled oats trim milk blueberries and strawberries All Bran with trim milk fresh fruit pottle of non fat yoghurt 1/2 grapefruit Slice of whole meal bread, spread lightly with cottage cheese. 1/2 whole meal bagel 1/2 grapefruit non fat fruit yoghurt

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250ml V8 vegetable juice citrus fruit salad

Boiled egg slice of whole grain toast grapes

Pure tomato juice Bran flakes with non fat milk

Fruit salad bowl of oats with trim milk fresh fruit juice to sweeten

Scrambled eggs with spinach, tomato, Bowl of non fat yoghurt with crushed capsicum, spring onions and parsley. sunflower and linseeds. orange and grapefruit slices Serve with an apple and pear cubed and placed on skewers for dipping.

Lunch

Coleslaw, with fat free dressing apple 2 high fiber crisp breads Bean salad Combine green beans, kidney beans and finely sliced red onion. Dress with a little vinegar and honey apple

Large green salad using as many vegetables as you want, fat free dressing 2 apricots Whole meal pita stuffed with baby spinach leaves, cucumber, capsicum, bean sprouts and tomato. fruit

Miso Soup Risoni Salad Combine 1/2 cup dashi granules to 1L Mix 3/4 cup cooked risoni with 1 can of water, stir over med. heat until Sea Lord tuna lites tuna in spring water, dissolved. 1 cup spinach leaves, 1/2 capsicum, Add 2 tbsp of hot liquid into red miso, cucumber and red onion. mix into a paste. Stir paste into rest of apple
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the liquid, bring to the boil, add finely sliced spring onions to garnish. Pasta Salad Combine 1 can of tuna in water, drained with 1 cup cooked pasta, 1/2 cup broccoli, 1/4 cup grated carrot, spring onions sliced and tomato wedges. Weight Watches tomato soup low fat crackers apple

1/2 whole meal bagel topped with low 1 can Weight Watchers baked beans on fat cottage cheese, sliced spring onions, 1 slice of whole meal bread or 1/2 bagel. tomato, capsicum and parsley. Green leafy salad with sliced apple. Large fresh fruit salad served with low fat cottage cheese. small handful of almonds. Large leafy green vegetable salad with 1/2 can chickpeas in brine, cherry tomatoes and fat free dressing. Fat free tomato salsa handful of fat free crackers grapefruit and orange segments 6 small pieces of sushi with soy sauce and wasabi. 250ml V8 juice

Dinner

Multicolor pasta shapes tossed with capsicum, cannellini beans, spinach, chopped garlic and grated lemon zest.

Grilled fish Boiled new baby potatoes Steamed vegetables

Tuna pasta dish, combining spiral pasta, Stir fried tomatoes, mushrooms and tuna in spring water, broccoli florets, zucchini, with juice and zest of 1 lemon. kidney beans and lemon zest. 1 baked potato Steamed fish fillet Vegetable stir fry potato wedges, baked on non stick tray, Buy a crazy stir fry pack and make your sprayed lightly with oil, seasoned with own sweet and sour sauce. Add tuna garlic flakes and paprika. chunks in water if you want to.
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Grilled chicken breast small portion brown rice green beans with soy sauce and garlic dressing.

Sweet chili prawn salad Add 250g cooked pasta to 24 cooked prawns, 1 onion, 1 cucumber and watercress. Toss with 125ml chili sauce, 1 tsp sesame oil and 1 tbsp lime juice. Roasted chicken breast, skin off baked kumara and yams peas. Steamed mixed asparagus, zucchini and broccoli. Baked pumpkin. Low fat vegetarian chili made with carrots, tomatoes, capsicum, peas, kidney beans onion and chickpeas. small serve of brown rice.

2 corn on the cob, dressed with fat free Italian dressing. Green vegetable salad. Lentil curry, using vegetables such as cauliflower, peas and carrots. small serve of brown rice Soba noodle stir fry Cook noodles. Fry 1 leek and 4 cups of mushrooms until golden. Add 1/4 cup soy sauce and 1/4 cup balsamic vinegar, fry until slightly reduced.

Snacks
Ideally fresh fruit and vegetables are the best option, but for the times that you feel like you need something, well, more, here are some other healthy options. 34

air popped popcorn Annies fruit and vegetable bars handful of Natures Harvest fat free pretzel bows whole meal pita chips with fat free salsa dip LEDA health food fruit bars non fat yoghurt Organ corn crisp breads 5 almonds or brazil nuts small handful of pistachios handful of dried, non sulfured apricots handful of 98% fat free seaweed rice crackers

Kavali crisp breads Sealord Tuna Lites 85g cans Master foods fat free tomato salsa Turkish Kitchens Kumara and Lentil dip 1 chupa chup V8 vegetable juice Delba German pumpernickel rounds Organ soups Weight Watchers tomato soup Miso Soup Corn on the cob Frozen yoghurt small box Sunmaid raisins Streets Calypso Frosts and Gelato, Cyclones and Scribblers Tip Top Fru Jus Smoothies made from your own combinations of fresh or frozen fruits, non fat yoghurt, non fat milk and ice. 1 slice of whole meal bread with a thin spread of fruit conserve (no added sugar) Weight Watchers 98% fat free ice-cream Watties fruit squirts (not just for kids) 2 dried figs Mindo lemon and berry sorbet handful of fresh or dried dates a slice of low fat rice cake with 99% fat free cottage cheese dry roasted chickpeas Quite often thirst is mistaken for hunger, so make sure you are always having water with you so you stay hydrated and to watch out for kilojoules loaded drinks.

How to order out, in - take out made at home by you.

Grilled Grainburgers Forget the drive-thru, these patties are good!
Serves 4- Per serve fat 6g, saturated fat 1g, 1293kj Ready in 30 minutes (less than the time spent going to Wendys to get a burger) 1 cups vegetable stock cup couscous cup rolled oats cup long grain rice 100g low fat cottage cheese 1 garlic clove crushed 3 tablespoons chopped fresh oregano, or 3 teaspoons dried 1 tablespoon soy sauce Salt and pepper A little spray oil for greasing and wholemeal flour for shaping 35

4 burger buns (use baps as these do not contain oil) Method 1. Bring the stock to the boil. Place the couscous and rolled oats in a large heatproof bowl and pour over the stock. Stir well and leave to stand for about 30 minutes for absorption. 2. Meanwhile bring a large saucepan of water to the boil and cook the rice according to packet directions, drain and set aside to cool. 3. Add the cooked rice, cottage cheese, garlic, oregano and soy sauce to the couscous and oats and mix well. Season with salt and pepper to taste. 4. Heat the griller to medium. Line a grill pan with foil and lightly spray with oil. Divide the grain mixture into 8 balls and use lightly floured hands to shape into round flat patties. 5. Grill the burgers for 3-5 minutes, each side until golden brown. Serve hot in the buns with filling of your choice (onion rings, capsicum, tomato, pickles, cucumber, mushrooms etc). Serve with a salad leaf mix, drizzled with balsamic vinegar.

Fish & Oven Roasted Chips Forget deep frying and free radicals, these taste better.
Serves 6 per serving 3.4g fat, saturated less than 1g 5 large potatoes 1 teaspoon sea salt a teaspoon freshly ground black pepper Cooking oil spray 6x120g white fish fillets 2 tablespoons drained baby capers 1 teaspoon finely chopped fresh dill 1 teaspoon finely grated lemon rind 1/3 cup (80ml) lemon juice 1. Preheat oven to hot. Halve unpeeled potatoes lengthways; cut each half into 6 wedges. 2. Combine potato, in single layer, in a baking dish with salt and pepper; spray lightly with cooking oil spray. Roast, uncovered, in a hot oven about 45 minutes or until chips are browned lightly and tender. 3. Meanwhile, cook fish, uncovered, in a large heated lightly oiled non stick frying pan until browned both sides and cooked as desired. 4. Drizzle combined remaining ingredients over fish just before serving; serve fish and chips with lemon wedges if desired.

Crispy skinless chicken with coleslaw-No finger licking the fat off!
Serves as many or as few as required Chicken Chicken drumsticks with skin removed 1. Buy a box of Diamond coat and cook mix in original. 2. Follow the quick instructions on the back of the box 36

Coleslaw 1. Purchase a bag of fresh coleslaw or herbslaw from the refrigerated section of the produce department. 2. Optional: Add any or all of the following; thinly sliced granny smith apples, raisins and orange segments. Dressing cup low fat yoghurt 1 tsp Dijon mustard 1 tsp cider vinegar cup olive oil tsp sugar cup low fat cottage cheese 1. Place cup of yoghurt in a medium sized bowl, add mustard and vinegar and beat well with a whisk. 2. Add oil gradually and beat after each addition. Add remaining yoghurt, sugar and a pinch of white pepper. Beat well. 3. Mix cottage cheese in a food processor or blender until smooth and add to the yoghurt mix, beat evenly until combined.

Quick Chinese-No deep frying required.

Serves 6 6 cups of vegetables (capsicum, onion, celery, baby corn, snow peas, bean sprouts, carrot, water chestnuts etc) Lean cuts of pork or chicken or tuna chunks in water Udon noodles (optional) 1. Chop up the meat and vegetables into chunky pieces. 2. Heat a little oil in a wok and add meat, brown quickly at a high temperature, then add vegetables and toss around the wok. Add in noodles now if using them. 3. Pour through sauce of your choice, (Watties bit on the side sauces are good), or make you own. Allow vegetables and noodles to heat through and serve immediately. For a little authenticity sprinkle a few sesame seeds or crushed peanuts on top before serving. Sweet and Sour Sauce cup soy sauce cup tomato sauce 1 tbsp brown sugar pineapple juice 2 tbsp cornflour cup to 1 cup of pineapple pieces 1. Place first 4 ingredients in a small pan. 2. Add cup of pineapple juice and bring to the boil. Mix the cornflour with the remaining pineapple juice and stir into sauce mixture. Cook until thickened. 3. Remove from heat and add pineapple pieces, stir through stir-fry at step 3.

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Recipes Kidney Bean & Spinach Curry

Serves 4 Prep time: 10 minutes Cooking time: 15 minutes KJ 855 fat 6g sat fat 1g 1tablespoon oil 1 onion finely chopped 2 garlic cloves crushed 2 tablespoons ground cumin teaspoon ground chili 2 x 400g cans red kidney beans 400g can of diced tomatoes 200g baby spinach Crusty wholegrain bread to serve 1. Heat oil in a saucepan on medium. Cook onion and garlic for 5 minutes, stirring until soft. Stir in spices and cook for another minute, until fragrant. 2. Add kidney beans (drained and rinsed) and tomato and bring to the boil. Reduce heat and simmer for 5 minutes. Stir in baby spinach and cook for another 2 minutes, until wilted. Season to taste and serve with crusty bread.

Tuna Rice Paper Rolls

Makes 8 Prep time: 20 minutes 50g rice vermicelli noodles 8 x 22cm round rice paper sheets 2 x 95g cans of Sealord tuna lites sweet Thai chili tuna 1 small carrot cut into thin strips 3 iceberg lettuce leaves, finely sliced 16 coriander sprigs cup hoisin sauce 1 tablespoon chopped peanuts 1. Prepare vermicelli noodles according to packet directions. Drain well. 2. Soak rice paper sheet in cold water for two seconds and place flat on a board. Arrange noodles, tuna, carrot, lettuce and coriander on lower third of sheet. Fold in sides to enclose filling and roll up firmly. Repeat with remaining rice paper sheets and filling ingredients. 3. In a small bowl, combine hoisin sauce with cup water and sprinkle over peanuts. Serve with rice paper rolls for dipping.

Turmeric Mushrooms & Corn

Serves 4 Prep time: 15 minutes Cooking time: 25 minutes 2 tablespoons vegetable oil 2 sweet corn cobs, kernels removed 2 onions, chopped 2 cardamom pods 1 cinnamon stick 1 garlic clove, crushed 1 small birds eye chili chopped 38

1 teaspoon ground turmeric 500g button mushrooms, stalks trimmed cup chopped coriander 1 tablespoon lemon juice 1. Heat tablespoon of oil in a large saucepan on medium. Cook corn kernels for 3 minutes, stirring, until tender. Remove. 2. Heat remaining oil in same pan on low. Add onion, cardamom, cinnamon stick, garlic and chilli. Cook for 15 minutes, stirring occasionally, until tender and caramelised. 3. Stir through turmeric, mushrooms, corn and a cup of water. Cook on medium heat for 5-7 minutes, until mushrooms are tender. Season. Add coriander and lemon juice. Toss to combine and serve.

Summer Bean Salad

Salt to taste 200g green beans, ends trimmed 425g can red kidney beans 200g pack crunchy bean combo 1 small red onion, finely diced 100g rocket leaves 1 tablespoon ground cumin 125ml French Red Wine Vinegar 1. Fill two thirds of a medium sized pot with water and add salt to taste. Bring to the boil and add the green beans. When the water has come to the boil, remove the pan from the heat. Drain the beans and cover them with water to cool. 2. Place the red kidney beans, once drained and rinsed, in a bowl with the crunchy bean combo. Slice the green beans into rounds and add them to the bean mix with the onion and rocket leaves.

3. Toast the cumin in a dry pan until the seeds brown a little to release the flavour. Place them
in a small mixing bowl with the French Red Wine Vinaigrette. Stir to combine and drizzle the dressing over the bean salad. Toss together to combine and serve immediately.

Cajun Fish on Kumara Mash and Broccoli

Serves 4 4-6 medium kumara 4 tablespoons each, Cajun spice, plain flour 4 x 150g fish fillets; e.g. tarakihi or snapper 1 tablespoon vegetable oil 1 head of broccoli 1. Peel and cut the kumara into even sized pieces. Cook in boiling, salted water until tender, about 10 minutes. Drain and mash. 2. Meanwhile, mix together the Cajun spice and flour and generously coat the fish fillets. 3. Heat the oil in a large non stick frying pan. Cook the fish over a medium heat for 3-4 minutes, each side. 4. Steam the broccoli or blanch in boiling water. Serve alongside kumara and fish.

Carrot, Coriander & Prawn Salad

3 cups grated carrot 1 cup coriander leaves 39

1 clove garlic, crushed 1 teaspoon finely chopped fresh ginger 1 tablespoon fish sauce 1 teaspoon brown sugar Juice of two limes cup blanched roasted peanuts 24 green prawns, shelled and deveined 1. Combine all the ingredients, apart from the prawns. Mix well and then refrigerate for several hours. Bring back to room temperature before serving. 2. Heat a grill or barbeque until hot and quickly cook the prawns until pink on both sides. 3. Place the salad in a shallow dish and top with the prawns.

Asparagus with Pesto Dressing

2 bunches asparagus, trimmed 2 heaped tablespoons basil pesto Juice of a lemon 1 tablespoon extra virgin olive oil Shaved parmesan (optional) 1. Steam the asparagus until just tender. Refresh immediately under cold water. 2. Combine the pesto, lemon juice and oil. Spoon the dressing over the asparagus and garnish with the parmesan. Serve at room temperature.

Salted New Potatoes with Thyme and Garlic

Serves 4-6 100g rock salt 1 bulb garlic, cloves separated Bunch of fresh thyme, plus extra for garnish 500g small new potatoes, scrubbed 3 tablespoons extra virgin olive oil 1. Preheat the oven to 160. Spread the salt over the base of an oven dish, just large enough to hold the potatoes on one layer. 2. Top the salt with half the garlic cloves (unpeeled) and half the thyme. Add the potatoes and scatter over the remaining thyme and garlic cloves. 3. Drizzle over 2 tablespoons of the oil and bake until the potatoes are tender, about 40 minutes. 4. Transfer the potatoes, garlic, thyme and a little of the salt to a serving dish. Drizzle the remaining oil over and garnish with fresh thyme.

(To further reduce the fat and KJ content, serve potatoes without the additional oil.)

Red Kumara & Carrot Salad with Chili Dressing

Serves 6 500g red kumara 500g carrots a small red onion 40

Handful of fresh coriander leaves, roughly chopped Dressing cup sweet chili sauce 1 clove garlic crushed Grated rind of 1 lemon 2 teaspoons lemon juice 1 tablespoon fish sauce 1. Peel the kumara and carrots and wash them well. Grate both vegetables into a large bowl. Slice the onion very thinly and add it to the bowl with the coriander leaves. 2. To make the dressing, place all the ingredients into a screw top jar and shake thoroughly. 3. Toss the dressing through the kumara and carrot mix. Chill the salad in the fridge in a bowl covered in cling film until serving time.

Eggplant Caponata
Serves 4-6 as a side dish 2 tablespoons olive oil 2 eggplants finely chopped 1 each, red onion, red capsicum, courgette, all finely chopped 2 cloves garlic 1 tablespoon capers cup green olives pitted (optional) 3 tablespoons white wine vinegar 1 tablespoon sugar 1. Heat 2 tablespoons of oil in a large saucepan and cook the eggplant in batches until golden. Remove the eggplant from the pan and cook the onion, capsicum, courgette and garlic until tender. 2. Return the eggplant to the pan with the other vegetables and add the capers, olives, white wine vinegar and sugar. Simmer for 5 minutes and then cool to room temperature before serving. Caponata is fantastic served with barbequed meat, roast lamb or chicken and for the vegetarians and vegans piled on bruschetta.

Penne with Broccoli & Garlic Crumbs

Serves 4 400g penne pasta Salt to taste 1 large head broccoli 2 tablespoons extra virgin olive oil cup fresh bread crumbs 2 cloves garlic crushed 1. Cook the penne in boiling, salted water for 10 minutes until tender. 2. Divide the broccoli into small florets, discarding the stems. Bring a saucepan of water to the boil and simmer the broccoli for 4 minutes. 3. Drain the broccoli in a colander then drizzle with olive oil. Meanwhile toss the breadcrumbs and garlic in a hot pan with a little oil until golden. 4. Gently combine the broccoli and drained pasta and serve topped with breadcrumbs.

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Tuna & Chickpea Salad

Serves 4 Prep time: 5 minutes 2 x 400g cans of chickpeas 425g tuna in spring water, drained (To add flavor use Sealord tuna lites range) 1small red onion finely chopped 2 tablespoons extra virgin olive oil 2 tablespoons white wine vinegar 2 tablespoons chopped coriander leaves 100g baby spinach, torn 1. Combine all ingredients except spinach in a bowl. Season to taste and toss to coat. 2. Gently toss through spinach leaves and serve.

Potato Salad with Tuna & Capers

Serves 4 Prep time: 15 minutes Cooking time: 10 minutes 600g baby potatoes 2 x 185g cans tuna red onion, finely chopped cup low fat mayonnaise (weightwatchers) 2tablespoons chopped parsley 1 tablespoon capers

1. Cook potatoes in salted water on medium heat for 10 minutes, until tender. Drain, cool and
slice each potato into four quarters. 2. Combine potato, tuna, onion, mayonnaise, parsley and capers in a bowl. Toss to coat well. Serve.

Fresh Tomato, Ricotta & Basil Penne

Serves 4 Prep time: 10 minutes Cooking time: 15 minutes 400g penne pasta 1 tablespoon extra virgin olive oil 1 garlic clove crushed 6 medium tomatoes, diced 42

1 cup (200g) low fat ricotta, crumbled 1 cup basil leaves torn 1. Cook penne according to packet directions, drain. 2. Place hot penne, oil and garlic in a bowl. Add remaining ingredients and toss to combine. Season to taste and serve.

Yoghurt dressing (to accompany vegetables & salads)

1 cup natural yoghurt 2 tablespoons finely chopped green onion (shallot) 1 tablespoon lemon juice or white wine vinegar 1. Whisk together all ingredients and season.

Lentil Salad
Serves 4 Nutrition per serve: 370kj, 4g fat, 4g fiber Preparation: 10 minutes 400g can brown lentils, drained and rinsed 125g cherry tomatoes, halved 50g spinach leaves 1 small red onion, finely chopped 1/3 cup flat leaf parsley, coarsely chopped 2 tablespoons lemon juice 3 teaspoons olive oil 1 clove garlic crushed 1. Combine ingredients in a medium bowl.

Stewed Brown Lentils with Herbs

Serves 6-8 500g brown lentils 5 garlic cloves 2 tablespoons extra virgin olive oil Sprig each of fresh rosemary, sage, thyme, tied together with cooking string 2 bay leaves 2 L vegetable stock, heated 1 tablespoon chopped parsley Salt and Pepper to taste 1. Wash lentils by rinsing them a couple of times. 2. Peel the garlic and place the cloves in a large saucepan with 1 tablespoon olive oil.

3. Saut the garlic for 2 minutes, add the herbs and then the lentils. Stir and cover with
vegetable stock 4. Place a lid on the saucepan and simmer on low for 1 hour, stirring from time to time. 5. After an hour, check if lentils are thoroughly cooked. If not add a little more hot water and cook for a little longer. 6. Turn off the heat and add the rest of the olive oil, chopped parsley and season to taste with salt and pepper. Serve hot accompanied by fresh wholegrain bread.

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Cannellini Bean & Tuna Salad

Serves 4 Preparation: 10 minutes cup lemon juice 1 tablespoon extra virgin olive oil 2 x 185g cans tuna in spring water 2 x 400g cans cannellini beans, drained and rinsed small red onion, finely sliced 100g rocket 200g cherry tomatoes, halved cup parsley Sliced ciabatta to serve 1. Place lemon juice and oil in a small bowl, season to taste and whisk to combine. Set aside. 2. Place remaining ingredients in a large bowl, pour over dressing and toss gently. Serve

Burghul and Wild Rice Salad

Serves 4 Preparation: 95 minutes 2 cups burghul 120g wild rice 2 red capsicums 200g yellow squash quartered 4 green onions chopped finely 2 tablespoons finely chopped parsley Balsamic vinegar 1. Place burghul in a medium heatproof bowl; cover with boiling water and stand for 15 minutes, drain. Rinse under cold water, drain and blot dry with paper towels. 2. Add rice to large saucepan of boiling water. Boil uncovered for 35 minutes, or until rice is tender; drain. Rinse under cold water, drain. 3. Quarter and deseed capsicums. Grill; then cut into strips. 4. Add squash to medium saucepan of boiling water, reduce heat, simmering until squash is tender; drain. Rinse under cold water, drain. 5. Combine burghul, rice, capsicum, squash, onion and parsley in a bowl. Drizzle Balsamic vinegar over salad.

Stir-fried Mushrooms, Kidney Beans and Bok Choy

Serves 4 Preparation: 20 minutes 44

1 teaspoon sesame oil 1 teaspoon vegetable oil 500g baby bok choy, quartered 1 small Chinese cabbage, coarsely shredded 450g broccoli, chopped finely 100g shiitake mushrooms 150g oyster mushrooms 310g red kidney beans, rinsed, drained 1/3 cup hoisin sauce cup lime juice cup orange juice 1. Heat oils in a wok or large non stick frying pan. Stir-fry bok choy and cabbage until wilted.

2. Add broccoli, mushrooms, beans, sauce and juices; cook, covered for about 3 minutes or
until broccoli is tender.

Beans in rich Tomato Sauce

Serves 4 Preparation: 20 minutes 1 tablespoon olive oil 1 medium onion chopped finely 2 cloves garlic, crushed 415g can tomato puree 2 x 400g cans cannellini beans, rinsed, drained 1 tablespoon finely sliced fresh, flat leaf parsley 1. Heat oil in a medium saucepan; cook onion and garlic, stirring, until onion is soft. 2. Stir in tomato puree and beans, simmer uncovered, until thickened slightly. Stir in parsley.

Chickpea & Roast Pumpkin Salad

Serves 4 Preparation: 50 minutes 700g pumpkin, peeled and chopped into 3 cm pieces 2 teaspoons oil 300g can chickpeas 250g green beans 1 small red onion, peeled and finely sliced cup Balsamic Vinaigrette cup chopped parsley 1. Combine prepared pumpkin and oil, toss to coat and season with salt and pepper. Line a baking tray with paper and arrange pumpkin.

2. Cook at 200 for 25-30 minutes or until golden and tender.

3. Combine chickpeas, green beans, sliced onion, warm roasted pumpkin and vinaigrette. Toss gently until well combined.

4. Arrange salad in a low rimmed bowl, scatter with parsley leaves and serve immediately.

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Crunchy Tuna & Mixed Bean Salad

Serves 5-6 Preparation: 10 minutes 4 tomatoes, sliced into wedges 1 bag salad leaves 2 x 300g cans of mixed beans, rinsed and drained Sliced; cucumber and capsicum 2 cups corn kernels 1. In a large bowl combine all the above ingredients. 2. Drizzle over a little lemon juice and some oil free French dressing to taste. Serve.

Useful bits and pieces Label Reading 101

Even though it is the law for food manufacturers to list ingredients and nutritional information on the backs of their products, it is kind of redundant in a sense that if you do not have the knowledge to interpret this information and use it then it really means nothing. It is a great thing that this information is available to you so here is how you use it. Usually the first piece of information you are given is the kilojoules content (KJ). This is usually represented per serve and per 100g. It is a good idea to look at the 100g side as serves are different for all different types of foods and it depends on what the manufacturer thinks a serve is. By looking at the 100g figures you can contrast and compare different foods and start to get an idea for those that are low and those that are high in energy. Sometimes depending on country of origin, the energy content may be represented in calories, the old energy value term still used by the Americans. In cases where KJ content is not listed in brackets beside this then remember that 1 calorie = 4.185kj so just multiply the calorie figure by 4 to get a rough estimate. Second on the list is usually your fat content. Sometimes manufacturers use only a total figure while others will break it down into the unsaturated and saturated fats. Try your best to limit foods that are high in fat and remember that they carry a higher energy value per gram compared to protein and carbohydrate and that just means more energy that your body has to be able to burn

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or it will end up being stored in fat tissue which can mean that in a month or so your clothes may be a little snug. In particular try to stay away from saturated fats and most importantly trans fats. There is a large amount of scientific and medical evidence that shows they are detrimental to our health as discussed previously. Trans fats are not required by our bodies and are of no nutritional value to us, so why eat them? Next is usually protein, the last of the micronutrients and after this the manufacturers will list the macronutrients (vitamins and minerals) that are present (if any). It is important to realize that while many processed foods now have added vitamins and minerals it is not the same as receiving the vitamins and minerals from fresh fruits and vegetables. Get to know the vitamin and mineral tables featured earlier and try to include a variety of fresh foods to make up your vitamin and mineral intakes. Finally a word on the new quick glance nutritional labeling that is now been seen on the fronts of foods, showing the percentage of the nutritional value for each nutrient which is based on an 8700kj diet. The percentages may seem low at first but remember that everybody has different nutritional requirements and for many that is a diet which should consist of no more than 8700kj daily. Be particularly weary of this when you are trying to lose weight as the amount of kilojoules you consume when on a weight loss regime as it will be less than the kilojoules required for maintaining your goal weight once you have achieved it. Keep in mind that ingredient listings are in order of ingredients total composition of the food product. This means first on the list is what there is the most of in the product, right through to the last ingredient which makes up the smallest contribution to the product. This is very useful for products where there is no nutritional evaluation. If sugars and fats are up in the top of the listing it is more than likely you do not need a table to tell you it probably isnt good.

Supermarket Shopping
Fresh Produce You should do the majority of your shopping here and to save money, purchase what is in season and base your meals on these fruits and vegetables and remember if you cant buy it fresh there is nothing wrong with frozen. Usually in this section you will find Annies Fruit bars which make for excellent snacks, bags of raw nuts and seeds and fresh dates which make for good snacks, especially on the go. Deli and Seafood Always purchase lean cuts of meat and remember the serving size, you do not need to buy large quantities, so buy less and buy better. Chicken and turkey are both good sources of lean protein just remember to always remove the skin as this is where all the fat is. 47

With salads from the deli, remember that the salad may look okay but what about the dressing. A lot of dressings are very high in fat and especially more so if they are egg based so if you are unsure, ask. It is just as easy to whip up your own fresh wonderful salads where you can get creative with color, texture and taste. There are plenty of oil free dressings out there which are full of flavor that you can use instead. Alcohol and Non Alcoholic Beverages Remember if you are going to drink do so sensibly with your health in mind. Limit carbonated drinks, especially full sugar varieties, also energy drinks and fruit juices that are full of sugar. Cereals Look for whole grain cereals which will be high in fiber such as oats, Weet-Bix, untoasted muesli and Guardian. Do not be fooled by the marketing, added vitamins, minerals and antioxidants are no substitute for the real thing and if you obtain these nutrients from fresh foods there is not all the added fats, kilojoules, preservatives and other additives to go along with it. Most cereal products are high in carbohydrates, fats and kilojoules that you would be better off without. Keep it simple with oats, make your own muesli and add fresh fruits to these for added fiber, vitamins and minerals. Dairy and other refrigerated products Two words: Low fat. Reduce your animal fat content in your diet for your health. Forget butter and margarine and other spreads. You can spread more nutritious and healthier, tastier things on your bread and toast. Try pickles, relishes, hummus, reduced fat cottage cheese etc. Most low fat dairy products also have added calcium and other vitamins. When buying cheese read the labels, cheese is not overly high in calcium, consume only in small quantities. Purchase low fat yoghurts, dips, cottage cheese, sour cream and other desserts. Tofu can be found here. Forget the processed meats. When buying shaved ham, turkey and bacon always buy the lowest in fat. Stay away from meat products where you can visibly see the white fat, such as streaky bacon. Think of your heart. Snack Foods If you really must, make sure these foods only account for a very small percentage of your dietary intake. However as for most things, there are always better alternatives and snack foods are no exception. If it is chips you like, choose ships like Pitos and Bluebirds health chips which are both very low in saturated fats, the lowest on the market. If you like nuts, do not buy roasted as they are done with oils, which equals lots of saturated fat and kilojoules. Instead choose pistachios, raw nuts or dry roast your own at home. Other better snack alternatives include pita crisps and bagel crisps but if you have the time make your own as you can further reduce the fat and kilojoules content. Fat free pretzels are also good for snacks and you can purchase fat free salsa, low fat hummus, or get creative and make your own dips and you will find you will eat less when the snacks are accompanied by a dip. Confectionary If you really love chocolate, have it, but only small quantities and try to buy darker chocolate as it has less fat and a higher antioxidant content. If you have a real sweet tooth and like the occasional piece of candy, just remember it is all sugar and what your body does not need it will store. It is your choice. You can have anything you want, but balance is essential and providing yourself with good nutrition is now your priority.

Canned Fruits, Vegetables and Fish

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When purchasing canned fruits make sure you get those in natural juice and not ins syrup as syrup is just more sugar. Canned vegetables such as baby corn, beetroot and water chestnuts are excellent for keeping in your pantry as they are great additions to salads. Pasta, Rice and other Grains These are great sources of complex carbohydrates. Remember to use brown rice where possible and alternate from wheat pasta by purchasing wholegrain pasta once in a while. You can usually find bags of dried beans such as pinto, kidney and black beans. You can also purchase bags of dried lentils, chickpeas and quinoa which if you have the time to soak your own may save you a bit of money. In some supermarkets these whole foods are found in the international food aisle. Sauces, Dressings and Just Add meals Do not be fooled, it may seem quick and easy but what is it doing to your health? Meals in jars and tubs with ingredient lists so long they resemble essays and contain more code and words you cant understand that you might as well be reading a foreign language. Walk past these and remember to get back to basics, cooking yourself and your family nutritious meals, does not need to take a long time. Get on the net, buy a copy of the Healthy Food Guide magazine and discover a world of low fat, healthy cooking that takes mere minutes. This does not apply to all canned and bottled just add meals. There are some 99% fat free ones out there without all the additives and kilojoules, just use the knowledge you have acquired so far to help you make the best decisions. Breads and other Baked Goods Wholemeal or whole grain is the best way to go. White bread products have had the outer husk of the grain removed which contains all the fiber, some fatty acids and other nutrients. By the end of the process all that is left is the inner starchy, carbohydrate rich but nutrient poor endosperm. Wholemeal flour has the husk added back in at the end of the separation process and whole grain means the entire grain was used in the flour production without any part of the grain been separated during the process. Other products to try which would be a good source of fiber would be wholemeal pita bread, wholemeal bagels and pumpernickel bread. When purchasing baked breads from the supermarket check the ingredients, try to find those without oil and remember your portions. As for cakes, pastries and so on it is best to avoid these. If you really like cake, then treat yourself once in a while and bake your own. There are many recipes out there which have significantly reduced fat and kilojoules levels compared to traditional cakes by cutting back on butter and sugar and substituting these for apple sauce, mono unsaturated oils, yoghurt and so on. You will not only have to benefit of feeling a sense of satisfaction by making a cake yourself, but also know exactly what is in it. By searching out your own recipes you will find there are many baked goods that use, wholemeal flours, fruits, nuts and seeds and less saturated fat products that you can make nutritious cakes, muffins and loaves that you need not feel any guilt over. Read the labels and you will see what I mean, do you really think cleaning products such as ammonia belong in a cake? Frozen Foods Forget packet, heat in the microwave meals. They are lazy and not overly nutritious and very limiting. You are better off making something yourself, not only is it for the benefit of your health but also for your pocket. Frozen vegetables are excellent to keep on hand. You can purchase just about every type of vegetable frozen now, so if you cant buy fresh, frozen is just as good. The vitamins and minerals are retained in freezing, just make sure when you cook them you do not boil them as this is how you will lose the nutrients. The same goes for fruits. Ice blocks, ice cream and other frozen desserts for sweet endings are fine as long as they are not every night. Keep the fat and kilojoules content down by purchasing reduced fat ice cream, frozen yoghurt, sorbets and fruit based ice blocks. All other pastry products, self saucing puddings and other desserts are best avoided due to their fat and kilojoules rich content. 49

Fish fillets (not crumbed), are an excellent source of protein to add to vegetables at meal times. Steamed, baked or microwave they are also quick to prepare. Other seafood such as prawns, shrimps and squid rings are also good low fat options.

The Check-Out Now that you have made it round the supermarket and kept out of the trolley what should be kept out, bask in pride and ignore the candy at the check-out. If you do feel like something a little sweet go for a chupa chup that only has 200kj and no fat or a bottle of vitamin water for around 500kj and leave the chocolate where it lay. The average chocolate bar contains at least 11g of fat with over half of this being saturated and will carry with it over 1000kj. In particular if you are trying to lose weight foods like this should be avoided, as you have to reduce you total fat and kilojoules content in order to get your body to start using fat reserves for energy. Remember if your body doesnt need it, it will store it.

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Resources:
Health
www.heartfoundation.org.au Contains up to date research on heart disease and practical information on how to reduce your risk. www.calorierestriction.org A site dedicated to the science behind calorie restriction. www.dole5aday.com

Recipes

www.ecook.co.nz www.kitchen-parade-vegieadventure.blogspot.com www.edgell.com.au www.kumera.co.nz www.vegetables.co.nz

Everything Else
www.vitalityworks.co.nz The worlds most accurate pedometer, order online www.10000steps.co.nz www.learnmindpower.com John Kehoes website, where you can learn about his work and how you can use it in your life. www.healthyfood.co.nz The Healthy Food Guide Magazines website. It includes recipes and you are able to back order issues of the magazine which is published monthly. They are full of useful information, recipes and advice. www.gogreen.net.nz

For further information regarding this guide or for consultations contact me: Tracey Creed thenutritionist@windowslive.com 02102794012 Consultations conducted either by email or phone: Initial consultation (1 hour) $65 Includes:
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Lifestyle and dietary assessment. Goal setting and strategy plan. Nutrient status evaluation Individually tailored meal ideas complete with recipes for 2 weeks

Weekly consultations to monitor progress (1/2 hours) $20 Continued support and motivation. Weekly menus and recipes. Progress review and a chance to bring up any areas of concern or questions.

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