Simple diet ideas
Diets are hard to sustain but we have developed this and other sensible, personalised eating plans to assist in weight loss and healthy living and as a part of our ZeroFat targeted fat reduction programmes. The following food pyramid is based on a Meditteranean lifestyle.
RED WINE
How much: If you like red wine no more than 2 glasses per day
Healthy choices: Red wine without preservatives
Why: Red wine has antioxidant properties.
SUPPLEMENTS
How much: Daily or as required
Healthy choices: If you feel you require a multi vitamin seek advice for the the one most appropriate to your needs
Why: Great for filling in deficiencies in your diet.
TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in antioxidant properties that reduce inflammation.
HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Garlic – fresh or dried, ginger – fresh curry powders and turmeric, chili, fresh or dried herbs – rosemary, basil, thyme, oregano
Why: Unlimited amounts of these herbs can be used to season food. Are a good source of anti inflammatory agents.
PROTEIN
How much: Protein should be consumed 1-2 times a week
Healthy choices: High quality natural cheese and yogurt, 1 omega-3 enriched eggs, 250 grams skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods. If you eat chicken, remove the skin and associated fat. Use reduced-fat dairy products in moderation especially yogurt and natural cheeses such as Swiss, Jarlsberg or Parmesan.
COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: All types of mushroom, wild, fresh, dried
Why: Do not eat mushrooms raw. Mushrooms enhance our immune system
WHOLE SOY FOODS
How much: 1-2 servings per day
Healthy choices: Tofu, soy nuts, soy milk
Why: Soy foods have antioxidant activity properties. Select whole soy products
FISH & SEAFOOD
How much: 2-6 servings per week
Healthy choices: Fatty fish -Atlantic or Tasmanian salmon, tuna, sardines, and any mackerel species.
Why: These fish are rich in omega-3 fats, excellent anti-inflammatory properties.
HEALTHY FATS
How much: 5-7 servings per day
Healthy choices: Extra virgin olive oil for cooking.
Healthy fats are found in almonds and walnuts, avacado
Why: Healthy fats are rich in either monounsaturated fat
WHOLE & CRACKED GRAINS
How much: 3-5 servings a day
Healthy choices: Select brown or basmati rice over white rice, barley, quinoa, or steel-cut oats
Why: As whole grains are digested slowly there are reduced spikes in the blood sugar levels
PASTA (al dente)
How much: 2-3 servings per week
Healthy choices: Organic pasta, rice noodles
Why: Pasta cooked al dente is digested slowly, like the whole grains minimizing spikes in the blood glucose levels.
BEANS & LEGUMES
How much: 1-2 servings per day
Healthy choices: Beans, chickpeas, black-eyed peas and lentils
Why: Beans and legumes are rich in folic acid, magnesium, potassium and soluble fiber.
VEGETABLES
How much: 4-5 servings per day minimum
Healthy Choices: Lightly cooked dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale), carrots, onions, peas, squashes, salad greens
Why: Vegetables are rich in antioxidant and anti-inflammatory properties
FRUITS
How much: 3-4 servings per day
Healthy choices: Berries especially strawberries raspberries and blueberries, stone fruit, citrus fruits, apples, and pears
Why: Fruit has antioxidant and anti-inflammatory properties.
HEALTHY SWEETS
How much: occasionally
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: 70% pure cocoa dark chocolate has excellent antioxidant properties. Select a fruit sorbet over icecreams.
Additional Item:
WATER
How much: Regularly during the day
Healthy choices: Water. You can consume drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Most important for overall functioning of the body.
For more information or to schedule a ZeroFat targeted fat reduction consultation email us or call 03 9824 6134.