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Choose one option from 1, 2, 3 and 4 a day, then eat 1 + 2 + 3 + 4 + exercise and you WILL lose weight.
BREAKFAST OPTIONS
1 c bran akes 2/3 c fat free milk 1 fruit
LIGHT MEALS
2 slices wholewheat/seed bread can tuna in spring water 1 heaped t low-fat mayonnaise fresh rocket, chopped celery 1 fruit
1 med pita lled with 2 slices lean ham, 3 heaped t avocado, fresh spinach leaves, sliced tomato 1 fruit
MAIN MEALS
Spaghetti bolognaise, made with extra-lean mince, 100% durum wheat spaghetti, canned/fresh tomatoes, garlic, chopped carrots, onion, herbs, 2 t olive oil for preparation (no cream) Portion: c bolognaise (120 g); 2/3 c cooked spaghetti Green salad (no cheese or dressing)
SNACKS
3 wholegrain crackers, lightly spread with sh paste, smooth cottage cheese or Marmite 1 fruit plus 200 ml fat-free drinking yoghurt
1-2 c low-fat soup* 1 medium wholewheat/seeded roll Green salad with 4-5 olives and 4-5 nuts or 3 heaped t avocado * Soup with less than 3 g fat and less than 220 kJ per 100 ml Examples: Pick n Pay Minestrone, Tomato and Basil, Tomato and Roasted Pepper, Potato, Leek and Pea Woolworths: Chunky Vegetable, Milanese Minestrone, Chilli Beef and Bean, Butternut and Orange
1 slice wholewheat bread, lightly spread with sh paste, smooth cottage cheese or Marmite 1 fruit 175 ml fat-free yoghurt
Eat both sh and chicken at least twice a week. Eat nuts but only a small handful a week.
2/3 c low-fat muesli* 2/3 c fat-free milk 1 fruit * Muesli with less than 3 g fat and less than 1 400 kJ per 100 g Examples: Woolworths Swiss or baked, Nature s Source Lite & Crispy, Kelloggs Special K Muesli 2 slices wholewheat/seed bread (toasted if you like) Topping: Fresh/grilled tomato slices + 3 t fat-free cottage cheese, season with fresh/dried basil 1 fruit 1 medium ciabatta roll with 1 boiled egg, 1 heaped t low-fat mayonnaise, fresh parsley Green salad (no cheese or dressing) 1 fruit 1 tomato chicken kebab. Make tomato sauce using canned chopped tomatoes, tomato paste, 1 t brown sugar, chopped onions Thread mushrooms and baby onions between chicken pieces 2/3 c steamed rice Chunky vegetables: red onion, baby marrows, red pepper, mushrooms oven-roasted with a light spritz of olive oil spray 1 slice wholewheat bread, topped with tomato slices 1 fruit plus 200 ml fat-free drinking yoghurt
Pasta salad with 2/3 c cooked pasta, 1 small grilled/smoked chicken breast, 2 T chickpeas or kidney beans, topped with 2 T honey and mustard dressing; cherry tomatoes or tomato cubes, fresh coriander; cucumber 1 fruit
1 palm-size sh llet (120 g), grilled with sh spice and lemon (preferably oily sh type) 1 large baked potato (rubbed lightly with olive oil and salt and baked until soft), topped with 1 t pesto (e.g. basil/coriander/olive) Steamed sprouts, broccoli, cauli ower Wilted spinach with a squeeze of lemon juice and black pepper
Limit your wine and other alcohol intake to two glasses a week, and then cut two portions of carbohydrates.
2 slices wholegrain bread with 2 slices beef silverside/pastrami, wholegrain mustard, gherkins, 30 g cheese Green salad (no cheese or dressing) 1 fruit 2 small or 1 large soft our tortilla wraps (80 g) with c chickpeas or kidney beans, 8-10 pitted olives, tomato salsa, fresh basil 1 fruit 1 c low-fat vegetable soup, 1 slice wholewheat bread 1 medium fruit
Roast chicken (120 g) (avoid skin) 1 c butternut, roasted with tomatoes, 2 t olive oil, sprinkled with cinnamon and served with fresh coriander Steamed cauli ower, broccoli and Brussels sprouts
2-3 Pro-Vitas thinly spread and with a little low-fat cottage cheese or Marmite 1 fruit 175 ml fat-free yoghurt
Chicken stir-fry: 140 g skinless chicken breast (2 palmfuls), 2 t canola/sun ower/olive oil, onion, peppers, marrows, broccoli, green beans, 2 t BBQ sauce, 2/3 c cooked rice 150 g beef llet (2 palmfuls), 1 cooked medium potato braised with onion and fresh parsley, 2 large brown mushrooms lled with spinach and peppadew, green salad. 120 g baked sh llet with thyme, black pepper and lemon, 1 small mealie, stir-fried carrots, beans and red pepper in 2 t olive or canola oil 1 c fresh fruit salad
Weight for weight, cheese is just as fattening as chocolate. Five thin slices of cheese are about 30 g, enough to t into a matchbox. Use low fat cheeses.
Mixed salad: lettuce, cherry tomatoes, red pepper, c chickpeas, fresh coriander, 2 t low-fat salad dressing/olive oil and balsamic vinegar, 1 slice wholewheat bread 1 medium baked potato lled with 1 T avoured fat-free cottage cheese, mixed salad with tomato, lettuce, cucumber, peppers Open sandwich: 2 slices wholewheat bread, T (heaped) fat-free cottage cheese, 4-6 slices tomato, 4-6 slices cucumber, 1 fruit Open sandwich: 2 slices wholewheat bread, 3 t (heaped) avocado, 2 slices low-fat beef/ chicken, rocket leaves, peppadews 1 fruit
5-6 slices wholewheat bread (7-8 for men) 3-5 st-sized veggie portions 2-4 st-sized fruits 2-3 cups skim milk on its own or in porridge, tea and co ee 2-3 palm-sized portions of lean meat 3 teaspoons butter or oil
Smoked chicken pasta with 100 g sliced chicken breast, 1 c roasted tomato, marrow, onion, carrots, rosemary, 2 t oil, 1/3 c cooked pasta 1 fruit Frittata: 2 eggs, chopped onion, red pepper, tomato, coriander, 1 t oil, 2 slices toasted wholewheat bread
Chicken dish: 140 g chicken cooked in Ina Paarman Sundried Tomato cook-in-sauce sauce or Woolworths Mediterranean Tomato cook-in-sauce or Tangy Tomato Chicken Kebabs, 2/3 c basmati rice, stir-fried vegetables in 1 t oil
When youre thirsty, drink mineral or clean tap water (add a citrus slice or peppermint twig), herbal teas without sugar or arti cially sweetened drinks such as lite ice tea.
PHOTOGRAPHS: ISTOCKPHOTO
Use slices from a medium-sized loaf or smaller seed loaves, not thick slices from large loaves.
Dont let a craving for chocolate derail your eating plan. Spoil yourself with a small bowl of pudding, three blocks of chocolate, half a Bar One or something similar, or a handful of nuts or some other treat every Sunday. (Our exercise plan ensures these extra kilojoules will be burnt o so its important you follow it.)
Tea and co ee: have three to four cups a day at most. Use skim milk and either no sugar or an arti cial sweetener.
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Dietician Celeste Naude from the Nutrition Information Centre at Stellenbosch University worked out our easy 1-2-3-4 mix-and-match eating plan. It allows you to take in all the unre ned carbohydrates, coarse bre, good fats and other essential foods your body needs. NB: This plan is just an eating guide and therefore not a personal eating plan precisely adapted to your personal needs. Consult a registered dietician for a personal weight-loss programme. Join a reputable diet or diet-exercise club if you need additional motivation.