NUTRITIONAL EATING PLAN
There are 3 basic food groups:
- proteins: (meat, chicken, fish, soy, pork);
- carbohydrates (all fruits, all sugars, all starches, most vegetables), and
- Fats (saturated = bad fats and unsaturated = good and essential fats like olive oil, avocado’s, nuts, fish oil,
etc.)
To follow a balanced diet, one should include all 3 food groups in each of your meals.
According to the Zone lifestyle diet on which all diets are based the best ratio is: 40% carbohydrates, 30% protein
and 30% essential fats. The Banting diet has changed this a bit, but I do not want to follow any extreme diet, but
rather stick to a do-able, balanced way of healthy eating that will promote lean muscle mass and energy.
(Remember there are always hidden fats in the fibres of proteins, so we don’t have to add fat to a balanced meal
unless it is some of the good fats).
NB!! Remember: any fat or oil, even good fats, change into bad Trans fats when heated. This means that if
you cook with olive oil, its chemical properties are altered into that of a bad trans fat. Good oils should rather be
used as cold pressed and flaked through your food after cooking or as part of a salad dressing.
Trans fat is the fat that packs around our organs, clogs our arteries and cause things like strokes, high cholesterol
and heart attacks. (Trans fats are also known as vegetable fat and are man made and 1 molecule away
from a plastic)
Alternative healthy options are:
• Steamed
• dry cooking
• Using a little soy sauce or balsamic vinegar or even some of your feta cheese water to cook your foods
in. It adds nice flavour without the fat
• Try fresh herbs, plain yoghurt, mustard or lemon juice to enhance flavours instead of spices and sauces
Research indicates that we need 1.5 - 2g of protein per kg of body weight and 10g of carbs per kg body weight
per da
BREAKFAST OPTIONS:
1. Passion4Wholeness health muesli or Oats + a Twist (both products are enhanced with nuts, seeds, dried
fruit, coconut and cinnamon) (you can add, milk, yoghurt or cook it for a warm option). Thus it consists of
all 3 food groups, has no preservatives, no added sugar and no vegetable fat. It is also a low GI food and
contains anti-oxidants, digestive fibre and omega 3
a. For sugar alternative on your muesli use: Xylitol (available at most health shops or grocery
stores.
(It is a good alternative for sugar and it tastes even better, but is derived from the Birch
trees’bark.
b. Add plain full cream yoghurt for a probiotic (it helps restoring the good bacteria in your
stomach)
c.
increase the protein content of your breakfast by adding 20g of protein supplement to your
muesli or oats (optional)
Other breakfast options:
2. Fresh fruit (1-2 fruits) + raw nuts and plain, full cream yoghurt + 20g of protein powder
3. Rye or seed loaf with:
a. Scrambled egg white (or two egg whites and one yolk). (boil or poach the eggs otherwise.
b. Cooked ham (not processed or smoked) or organic bacon
c. Chicken
d. cottage cheese and; Bovril or avocado
(you can always add lettuce, tomato, cucumber to all of the sandwiches)
4. If you are following a Low carb, high fat eating plan, then Passion4Wholeness Low Carb High Fat Cacao
or Tumeric & Cinnamon options are delicious. They are both gluten free as well as vegan.
5. If you have to eat on the run, you can use a good meal replacement (I recommend PVM’s Fusion
powder)
**Try not to eat all the fast cereals or quick cooking oats, as they are high Glycaemic carbohydrates with lots of
hidden sugar.
Morning SNACK: (3-4hrs after breakfast): (this is to keep your blood sugar constant thus preventing cravings)
{OPTIONAL}
1. 1 x fruit + 150ml plain yoghurt
2. 1 x fruit + 10g nuts (raw almonds or walnuts are your best choices)
3. 1 x fruit + 10g of protein powder
4. 2 x rye or rice crackers with Bovril and cottage cheese
5. 15-25g of game biltong
6. Raw nuts and dates
7. PVM’s Fusion meal replacement (2 scoops on 500ml mixed) + 1 scoop of PVM XTR Protein powder
8.
30g of Passion4Wholeness LowCarbHighFat products
LUNCH: (you can always add a wholesome salad made with the free foods {see list below}, to any of your
meals):
1. Any lean protein (steamed or grilled) + vegetables (avoid any shop bought sauces or cheese sauce,
rather use some soy sauce or sprinkle some parmesan over
2. Rye bread, low GI or seed loaf with any of the above breakfast fillings
** {NO mayo} (instead of mayo, try plain yoghurt or low fat cottage cheese, flavoured with a squirt of lemon juice
and mustard
3. Chicken or tuna salad (lettuce, tomato, celery, cucumber, feta, chickpeas, lentils, red kidney beans,
mushrooms, asparagus, peppers, etc.)
** Salad dressing: olive oil, balsamic vinegar, pinch of mustard, soya sauce and water)
4. Baked potato or brown / basmati rice with any lean protein filling
5. Sushi (lots of sashimi and less of the rice rolls)
**********If you are trying to lose weight and are not very active, try to avoid starches like potato, rice,
pasta, bread, pumpkin, butternut, etc. and rather add lots of the free foods to your protein
Afternoon SNACK: (3-4 hrs. after lunch) {OPTIONAL)
Same options as the morning snacks
DINNER:
Any lean protein like: lean beef, chicken, low fat pork, game, fish or soya meat. + mixed vegetables and/or a
salad. (Refer to free veggie list at bottom)
Eat lots of your green veg and less of the starchy ones like: carrots, corn , potato, pumpkin, butternut
If you make bredies, don’t fry the onions and meat in oil, but rather use the meats own fat with the onion and add
a little Bovril mixed with water to avoid burning.
Cut out any schnitzel type meat, fried meat and cut some of the fat and skin. Don’t use flavour enhancer sauces
and spices, it is FULL of hidden calories and fat
If you want to lose weight, try to cut out your starches (rice, potatoes, pasta, and bread) and starchy vegetables
(potatoes, pumpkin, and butternut) from your dinner menu
YOU DON’T HAVE TO USE LEAN PROTEIN OR CUT THE FAT OFF, BUTXTRA FAT, IS ALSO NOT
NECESSARY AS ALL ANIMAL PROTEIN ALREADY CONTAIN FAT IN THE FIBRES
LATE NIGHT SNACK (optional):
-
1x fruit and Bulgarian yoghurt or 25g protein shake
-
15g of biltong
Rather drink whiskey or just cut back on your consumption if your preference is red wine. Leave the mixed drinks
as they contain lots of sugar.
Beer is quite fattening as it is high glycaemic and not good for your blood sugar.
1. AVOID: Man made foods like the following:
Baked things (muffins, pies, cakes, rusks, etc.), fried foods, chips, sweets, chocolates, popcorn, cheese, butter,
oils (vegetable oil and vegetable fat), spices, preservatives, sauces, mayonnaise, fatty meats (salami, sausage,
processed cold meats, Vienna’s), white and brown bread, jams, sugary drinks, fat free sweets, flavoured yoghurts
or yogi sips
2. GOOD FOODS: Good to eat, but just check your intake: (Do not cut it out of your diet completely, but
rather just watch the amounts you consume.)
a. High Glycaemic, but good and healthy foods: ( don’t cut these out of your diet, but be
careful of the quantities you consume)
Starches: (potato, rice, rye bread)
Vegetables: pumpkin, sweet potato, butternut), carrots, corn,
Nuts: (remember that peanuts are not nuts and very high in fat)
Dried fruits: dried fruits are good for the fibre, but very concentrated in sugar. The same with fruit
juices (dilute the fruit juices, when you drink it).
Fruits: bananas, melon
Cheeses: low fat feta, brie, haloumi
3. FREE FOODS: (eat a lot of this and as much as you like)
Lean proteins: (lean beef, chicken, fish, soya, game),
Low glycaemic grains: (basmati rice, rolled oats, barley, buckwheat),
Vegetables: -spinach, green beans, broccoli, cabbage, red kidney beans, chick peas, lentils,
lettuce, cucumber, tomatoes, peas, gem squash, baby marrow
Dairy: cottage cheese, plain yoghurt
Nuts: raw almonds, walnuts
Fresh fruit: apples, oranges, apricots, any kind of berries, pears, etc.
1. Use fresh herbs like basil, rocket, garlic and things like soya, cayenne pepper, curry. Blend it with
yoghurt to make sauces or just add for flavour.
2. Stay away from instant sauces, aromat (preservatives), mayonnaise, etc.
3. Make your own salad dressing by mixing balsamic vinegar with olive oil
4. Margarine does not contain cholesterol, because plants do not; but in your body it gets transferred into
Trans fatty acids which are far worse for cholesterol. (Most margarines are one molecule away from a
plastic) If you can’t go without a spread on your bread, rather go for the natural items like butter. (Butter is
high in saturated fat, but still better than margarine) or olive oil margarine or fat free cottage cheese.
5. Remember that any oil, even the good ones (olive, etc.) when heated up, changes chemically and
becomes a bad fat.
6. Watch out for hidden fats in foods like fat free things, because they normally have 0% fat, but are high in
sugar, that eventually gets transferred into fat in the body (e.g.: jelly babies, hard sweets)
7. Things like provitas also contains sugar, wheat and preservatives and are high GI products and not good
for weight loss purposes.
LUNCH BOX MEALS:
1. Rye or seed loaf with cooked ham or chicken, tomato, lettuce and cottage cheese
2. When you have to eat on the run try PVM’s Fusion meal replacement or their PVM bars
3. Game biltong or fruit + Bulgarian yoghurt
Tips for eating out:
-
Don’t snack on bread or rolls before the meal, rather order a salad to munch on.
-
Salad dressing on the side and preferably balsamic vinegar and olive oil
-
Grilled - normally means basted with oil, so beware and opt for the steamed option or dry grilled
-
Order your vegetables steamed instead of the creamed or topped with a cheese option
When you eat better, you perform better in sport and work, you will also find you heal better, look better, feel
better and have lots more energy!
For thirst and overall health:
1. I recommend, Biozest: (see Hannele’s Nutrition document) this is a health drink that contains essential
vitamins, minerals and amino acids and at only 25cal per litre. It is excellent for hydration and a great
drink for kids instead of all the sugary drinks they consume daily.
For more information see: www.biozest.co.za
2. ALWAYS try and drink at last 2 litres of water per day! (You can count tea and coffee as well as things
like Biozest and fruit juices as part of your hydration, but be careful of the high sugar content of fruit
juices)
Balanced eating (all 3 food groups), will make you feel better for longer, it will curb your cravings, you will find
yourself eating less and build optimum lean muscle mass.
Check out my “Hannele’s nutrition” advice for all your vitamin and mineral needs. I recommend the Win products
from www.winltd.com
HAPPY, HEALTHY LIFESTYLE