CLINIC. Welcome to Week Six of the Weightloss and Health Balanced diet.
|
|
- Beatrix Leonard
- 5 years ago
- Views:
Transcription
1 CLINIC Welcome to Week Six of the Weightloss and Health Balanced diet. As we come to the last week it is important that we look at a diet that you can continue a lot of people stay on the healthy balanced diet after the weightloss plan Please let us know your loss as we have the high of 20lbs in six weeks by Alan from Spin SW. Stay fit, stay slim and keep going if you need to! Caroline Ultimate Health Clinics Ireland
2 WEEK 6 SUPPLEMENTS TO BE TAKEN: Ankka Health C1 capsules Acidophilus Available from the distributors below or call DISTRIBUTORS: Blossom Ennis Clare Quirkes Pharmacy Tel Castlecomber Kilkenny Tel McGrotty s Medical Hall McElwee Pharmacy Ennistymon Clare Tel Portlaoise Laois Tel Satmya Killaloe Clare Mountmellick Laois Tel Tel: Horan s Health Fogarty (Wallace) Pharmacy Listowel Kerry Tel Kilmallock Limerick Tel Killarney Kerry Tel Scanlons Pharmacy Ennis Road Limerick CH Pharmacy Tralee Kerry Tel Tel Energie Fitness Slice of Life Dooradoyle Limerick CastleIsland Kerry Tel Tel Health Living Centre Athy Kildare Glin Pharmacy Tel Glin Limerick Tel O Shea Pharmacy Castletroy Pharmacy Kilkenny Kilkenny Tel Castletroy, Limerick City, Limerick Frawleys Pharmacy Rathdowney Laois Tel DO 1. Follow the eating plan exactly. 2. Drink at least 8 large glasses of plain bottled or filtered water. 3. Remove all skin and fat from meat and poultry. 4. Follow the exercise plan DON T 1. Drink alcohol, soft drinks fruit juices or beverages with sugar or milk. 2. Use artificial sweeteners. 3. Buy sad looking fruit or vegetables or any foods past their sell by date. 4. Be tempted by offers of snacks or other foods this programme is for your benefit. 5. Gulp your food. Instead, take time to savour its smell, taste and texture, chewing slowly and thoroughly.
3 CHOICE OF MENUS MENU 1 Poached egg, 1 slice wholemeal bread, tea/coffee, Skimmed milk from daily allowance. Serving: protein (73 cals) 1 carbohydrate (68 cals). 1 Slice grilled ham & 1 slice cheese on 1 slice of light bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). Filled omelette (mushrooms, tomatoes, onions & using two eggs), salad, 1 fruit 2 protein (146 cals) veg (36 cals) 1fruit (60 cals). MENU 2 1 glass orange juice, 1 slice wholemeal bread, 1 slice cheese/lean ham 1 fruit (60 cals) 1 carbohydrate (68 cals) 1 protein (72 cals) Small tin tuna salad, crispbread, 1 fruit 2 protein (145 cals) 1 carbohydrates (20 cals) 1 fruit (60 cals). 4oz baked cod/sole (lemon juice, broccoli/cauliflower, 1 small potato) 4 protein (272 cals) free veg 1 fruit (60 cals).
4 CHOICE OF MENUS MENU 3 Half a cup porridge, 1 slice ham/cheese, 1 fruit, tea/coffee 1 carbohydrate (68 cals) 1 fruit(60 cals) 1 protein (73 cals) 2 slices chicken/turkey, salad, 1 fruit 2 protein (145 cals) 1 fruit (60 cals). Vegetable lasagne (see recipe), 3oz Edam, salad, 1 fruit 3 proteins (220 cals) 2 carbohydrate (146 cals) 1 fruit (60 cals). MENU 4 1 glass fruit juice, 2oz grilled lean ham and tomatoes, 1 slice light bread. 1 fruit (60 cals) 2 protein (145 cals) 1 carbohydrate (68 cals). 8 prawns & cocktail sauce (from menu), 1 slice light bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (65 cals) 1 fruit (60 cals). Grilled 4oz chicken/fish, celery, cabbage, 1 small potato, 1 fruit 4 protein (292 cals) free veg 1 carbohydrate (68 cals) 1 fruit (60 cals).
5 CHOICE OF MENUS MENU 5 1 boiled egg, 1 slice wholemeal bread, tea/coffee 1 protein (73 cals) 1 carbohydrate (68 cals). 2 tablespoons weight watchers baked beans, 1 slice dry toast, 1 fruit 2 proteins (145 cals) 2 carbohydrates (68 cals) 1 fruit (60 cals). Baked sole, peas, 1 small potato, protein-pudding Protein (105 cals) veg (36 cals) 1 carbohydrate (68 cals) protein (100 cals). MENU 6 Half grapefruit, half cup of all-bran, slice of ham, tea/coffee 1 fruit (60 cals) 1 carbohydrate (68 cals) 1 protein (72 cals). 2 scrambled eggs, 1 slice wholemeal bread, 1 fruit 2 protein (145 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). Veg curry (see recipe), 1 portion wholegrain rice, total bar 2 protein (145 cals) 1 carbohydrate (68 cals) protein (170 cals).
6 CHOICE OF MENUS MENU 7 1 glass orange juice, 1 scrambled egg, 1 slice wholemeal bread 1 fruit (60 cals) 1 protein (73 cals) 1 carbohydrate (68 cals). 2 slices cheese and tomatoes, 2 crispbreads, 1 fruit 2 protein (145 cals) 2 carbohydrates (40 cals) 1 fruit (60 cals). 4oz chilli con came, 1 portion wholegrain rice, 1 fruit 4 protein (292 cals) 1 carbohydrate (68 cals) 1 fruit (60 cals). We have given you a choice of 10 different breakfast, lunches, dinners - now its up to you to change them around with some rules: Dairy products *daily allowance serving(s) Restricted vegetables *daily allowance serving(s) Non-restricted vegetables - *daily allowance: free Fruits *daily allowance serving(s) Carbohydrates *daily allowance serving(s) Protein *daily allowance serving(s) Fats *daily allowance serving(s) *In the following pages you find how much a serving is with the 7 groups of nutrition, which will help you with your daily allowance.
7 DAILY PRODUCTS MILK Low fat milk - 8oz + 1 serving of fat. 4oz (1/2 mug) Skimmed milk - 8oz + 2 servings of fat. 4oz (1/2 mug) YOGHURT Plain (partially skimmed milk) - 250g / 8oz Fruit flavoured (partially skimmed milk) - 180g / 5oz Frozen or fruit flavoured (wholemilk) - 125g / 4oz 125g (low fat) Very Light Cheese - less than 1% fat - 250g / 8oz RESTRICTED VEGETABLES Artichokes ½ cup Beets ½ cup Brussels sprouts ½ cup Carrots ½ cup Carrots & Green Peas ½ cup ½ mug = 1 serving(s) Leek ½ cup Mixed vegetables ½ cup Onions ½ cup Turnips ½ cup Vegetable Soup 1 cup NON-RESTRICTED VEGETABLES Asparagus Bean sprouts Beans Broccoli Cabbage Cauliflower Celery Chicory Cucumber Eggplant Lettuce Mushrooms Parsley Pea Pods Peppers (green or red) Radish Scallions Spinach Tomato Juice (without sugar) Tomatoes Watercress
8 DAILY PRODUCTS FATS Avocado 1/8 Butter 1 teaspoon Cream full fat 1 tablespoon Cream low fat 2 tablespoons Cream cheese 1 oz or 1 tablespoon Crispy bacon 1 slice Diet mayonnaise 2 teaspoons Diet salad dressing 2 tablespoons Gravy 2 tablespoons Low cal butter or margarine 2 teaspoons Margarine 1 teaspoons Mayonnaise 1 teaspoon Nuts 1 tablespoon Olives 4 medium Peanut butter 2 teaspoons Salad dressing 1 tablespoon Shortening (e.g. Frytex ) 1 teaspoon Vegetable oil 1 teaspoon FRUITS Fruit juices can be fresh, canned or cooked but never sweetened. Canned fruit must be rinsed in cold water. Apple (fresh) 1 small Applesauce ½ cup Apple juice ½ cup Apricots (fresh) 2 mediuml Apricots (canned) ½ cup Apricots (dried) 2 medium Avocado 1/8 Banana ½ small Cherries (fresh) 10 large Cranberry sauce 2 tbsps Currants (fresh) ½ cup Dates 2 Fig (dried) 1 small Fig (fresh) 2 small Fruit cocktail ½ cup Grapes 12 medium Grape juice ½ cup Grapefruit (fresh) ½ cup Grapefruit (segaments) ½ cup Grapefruit juice ½ cup Honeydew melon 1/8 Kiwis 2 small Mandarin 1 large Mango ½ Nectarine 1 medium Orange (fresh) 1 small Orange segaments ½ cup Orange juice ½ cup Peach 1 medium or 2 ½ s Pear 1 medium or 2 ½ s Pineapple (fresh) ½ cup Pineapple(canned) 2 slices Pineapple juice ¼ Plums - 2 Prunes 2 medium Prune juice ¼ Raisins dry 2 tbsps Raspberries - ½ cup Rhubarb (fresh) 2 cups Rhubarb (cooked) 1 cup Strawberries (fresh no sugar)- 1 cup Strawberries (frozen no sugar)-1cup Tangerine 1 large Watermelon 1 cup
9 CARBOHYDRATES BREAD Double bran bread 1 slice Light bread 1 slice Pitta bread ½ (6 diameter) White, brown, rye 1 slice Hamburger, hot dog bun ½ French bread 1 slice (1 ½ ) Roll 1 (2 diameter) Bagel ½ Muffin 1 (2 diameter) BISCUITS Rusks 2 Melba toast 4 Table water biscuits 6 (2 square) Ryvita 2 CEREALS Bran cereal 1/3 cup Oatmeal ½ cup Porridge ½ cup Dried cereal (flaked), (Special K, Cornflakes, etc) ¾ cup Shredded wheat 1 biscuit STARCHES Rice, spaghetti, macaroni noodles ½ cup Potato 1 small Mashed potato ½ cup Corn niblets ½ cup Corn on the cob 1 (3 diameter) Popcorn (plain) 1 ½ cup PROTEIN You must measure the meat after cooking. Cut off the bone and the fat before weighing. MEAT Beef, Lamb, Veal, Lean ham, Liver, Pork 1 oz Poultry (chicken, turkey) 1 oz Turkey rashers 2 Chicken sausages 2 Cold cuts 1 slice (1/8 ) FISH Fresh fish: Halibut, Haddock, Sole, Salmon, Trout, Cod 1 oz Canned fish: Herring, Crab, Lobster, Salmon, Tuna ¼ cup Sardines 3 of 3 Shrimps, Oysters, Clams 5 medium Scallops 2 medium
10 CARBOHYDRATES CHEESE Cottage Cheese whole milk, 4% - ¼ cup Cottage Cheese Low fat ½ cup Chedder, Gruyere 1 ounce Camembert, Brie 1 ounce Grated cheese (Parmesan) - 4 level tbsps LIGHT CHEESE Edan Baby bel Laughing cow PULSES Tofu (90g) 3 oz Red kidney beans 1/3 cup Soya beans (cooked) 1/3 cup White lima beans 1/3 cup Lentils, Chickpeas 1/3 cup EGGS Egg yolk = fat, white = protein 1 medium VEGETABLE LASAGNE Serves 4 Ingredients 1lb (450g) tomatoes 1 medium onion 4 oz (110g) celery 4 oz (110g) green peppers mushrooms 1 clove crushed garlic 1 tbsp olive oil 1 vegetable stock cube ¼ pint (150ml) water 6 sheets ready-to-use lasagne 3 oz (110g) Edam cheese 2 eggs 10 fl oz (300ml) natural yoghurt Method > Simmer celery, peppers with water and stock cube for 10 mins. Meanwhile, soften onion in oil and mushrooms, tomatoes and garlic. Simmer for 5 mins. Lightly oil 8 inch (20 cm sq) lasagne dish. Combine the vegetables and their juice with tomatoes. Put a small amount of the vegetables mixture in the base of the lasagne dish. Cover with 2 sheets of lasagne and another layer of vegetables. Sprinkles with approx 1 oz cheese. Repeat layers, ending with lasagne. Whisk eggs with yoghurt, season lightly. Pour over lasagne covering it completely. Sprinkle with remainder of cheese. > Bake in moderate oven (180 degrees centigrade / 350 degrees Fahrenheit / Gas mark 4) for approx 30 mins. Serve with mixed salad, tossed with a low fat weight watchers vinaigrette. AND MOST IMPORTANT ENJOY!
11 RECIPES BAKED COD / SOLE Serves 4 Ingredients 1 1.5lbs fillets of cod/sole 1 medium onion 1-2 cloves crushed garlic 6 oz mushrooms 1 medium green pepper lemon juice 4-5 chopped tomatoes 1 tablespoon oregano 1 tablespoon coriander fresh chopped parsley ground black pepper Method > Skin the fish fillets and divide into individual portions. Seasons with freshly ground pepper & some lemon juice. Steam the onions, pepper & mushrooms. Add the garlic and put into an ovenproof dish. Add chopped tomatoes, peppers and herbs. > Make depressions in the vegetables and place a portion of fish into each one. Cover loosely with foil & bake for approximately 30 mins until fish is cooked through. Remove foil for last 10 mins and garnish with parsley. GRILLED CHICKEN / FISH Serves 4 Ingredients 4 skinless fillets freshly ground pepper 2 teaspoons garlic seasoning 2 teaspoons basil 2 teaspoons rosemary pinch of salt Method > Preheat grill to moderate. Sprinkle half of seasoning over fillets. > Place under grill for 7 minutes. > Turn the fillets over to cook on the other side and sprinkle with the remaining seasonings. > Cook until fillets are tender.
CLINIC. Welcome to week 6 of our IBS Programme. You should feel healthier and be looking forward to living with controlled IBS.
CLINIC Welcome to week 6 of our IBS Programme. You should feel healthier and be looking forward to living with controlled IBS. We hope you have enjoyed the menu s and will continue to use them and the
More informationCLINIC. Welcome to our IBS Programme! IBS diet 3rd week
CLINIC Welcome to our IBS Programme! IBS diet 3rd week Welcome to week three of our free online IBS Programme, I hope you are seeing the benefits already, and are feeling fitter. We have provided all new
More informationCLINIC. This week we are building up to next weeks Liver Cleanse, with good food three times a day and easy exercise.
Welcome to week three of The Shape up for Summer Diet we have had great success with it and in two weeks we have over 200 people following the plans, so you are not alone in what you are achieving. This
More informationCLINIC. This week we are building up to next weeks Liver Cleanse, with good food three times a day and easy exercise.
Welcome to week three of The Shape up for Summer Diet we have had great success with it and in two weeks we have over 200 people following the plans, so you are not alone in what you are achieving. This
More informationFood Portion size Energy per 100g Energy per portion Protein g per 100g Fat g per 100g Carbohydrate g per 100g Grains and cereals
Portion sizes table An average portion is approximately 2-3 tablespoons or 1 large serving spoon. Do not confuse the two spoons sizes as this will result in consumption of too many calories. To work out
More information15 Grams of Carbs Per Serving
Bread Bagel 1 ounce Bread, Sandwich 1 slice (1 ounce) English muffin 1/2 Hot dog or hamburger bun 1/2 (1 ounce) Pita, 6 inches across 1/2 Raisin bread, unfrosted 1 slice (1 ounce) Roll, plain, small 1
More informationPortion Sizes for children aged 1-4 years
Portion Sizes for children aged 1-4 years Our portion size ranges can be used as a guide for giving your young child a well-balanced diet with a combination of foods and drinks from the five food groups.
More informationHealthy Snacks. Two slices of mango or papaya blueberries, blackberries, raspberries, cherries or grapes
Healthy Snacks Snacks are an important part of a child s diet, but it is important to choose well. There are plenty of quick, easy, tasty and nutritious snacks that your child can enjoy that will keep
More informationCarbohydrate Counting
At Breakfast At Lunch At Super Take 1 unit for grams of carbohydrate Take 1 unit for grams of carbohydrate Take 1 unit for grams of carbohydrate To determine the amount of insulin you need to take before
More information2000 Calorie Menus Breakfast
2000 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple 1 English muffin 120 30 g. 1 g 2 starches ¾ c. unsweetened dry 80 15 g. 1 g. 1 starch
More informationYOUR DIET OVER THE PAST YEAR For each food there is an amount shown, either what we think is a medium serving or a common household unit such as a slice or a teaspoon. Please put a tick in the box to indicate
More informationVegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).
Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant
More informationCLINIC. Your Body s Natural PH Balance
Welcome to week three of our health balanced diet! This is for people who are exercising but need more energy We hope this continues to help you and if you need any questions answered please call 061322011
More informationCHANGE YOUR SHAPE - TRANSFORM YOUR HEALTH. SLIMPLICITY 7 Day Bonus Menu Planner and Recipe Sheets
SLIMPLICITY PROGRAMME CHANGE YOUR SHAPE - TRANSFORM YOUR HEALTH SLIMPLICITY 7 Day Bonus Menu Planner and Recipe Sheets 7 Day - menu planner Please note that all eggs/fish used in these menus should be
More informationNutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods
Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods This table is intended as guidance only amounts of sugar can vary according to different varieties, methods of processing
More informationNUTRITION SUCCESS GUIDELINES
NUTRITION SUCCESS GUIDELINES NUTRITION SUCCESS GUIDELINES 1. Always eat,, and s together at every meal and snack. Aids digestion and enhances the delivery of nutrients. 2. Eat within 1 hour of waking.
More informationTHE 14 DAY EATING PLAN
THE 14 DAY EATING PLAN DAY 1 45g Bran Flakes or Sultana Bran or 2 Weetabix with 50g raspberries or blueberries and ½ cup low fat milk. Coffee or tea Two Slices of sourdough bread with olive spread, small
More information2000 Uptown Foods Calorie Menus Breakfast
2000 Uptown Foods Calorie Menus Breakfast Choose one of these menus for breakfast: 1. 3 buckwheat pancakes 330 45 g. 12 g. 3 starches, 2 1/2 fats 2 Tbsp. sugar-free syrup 12 3 g. 0 g. free ½ c. orange
More informationCLINIC. Welcome to week one of Shape up for Summer in association with SPIN SW and our partners Energie Fitness, Orsmond clinics and Ankaa Health
CLINIC Welcome to week one of Shape up for Summer in association with SPIN SW and our partners Energie Fitness, Orsmond clinics and Ankaa Health We set up this diet and supplement plan as a free online
More informationSTARCH / BREADS, CEREALS, GRAIN GROUP
STARCH / BREADS, CEREALS, GRAIN GROUP 1 starch (serving) contains approximately: 15 grams carbohydrate, 3 grams protein, trace fat, 80 calories If you eat a starch food that is not on the list, the general
More informationThis packet provides information for your individual nutrition report as well as a food questionnaire.
FOOD QUESTIONNAIRE This packet provides information for your individual nutrition report as well as a food questionnaire. First: Middle: Last: Company: Gender: Male Female Identification Number: Date of
More informationMyPlate: What Counts as a Cup?
MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.
More informationSKIM AND VERY LOWFAT MILK
SKIM AND VERY LOWFAT MILK foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards
More informationIAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.
Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,
More information*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
More informationMEAL Beef burger with green salad, and orange juice MEAL. Beef burger with green salad, and orange juice year olds.
Beef burger with green salad, and orange juice Beef burger with green salad, and orange juice Beef burger Burger bun Salad 90g 70g Beef burgers This recipe makes 4 portions of about 90g. 1 tablespoon olive
More information1200-Calorie Meal Plan
1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1
More informationYear 9 Cooking and Nutrition Recipes
Year 9 Cooking and Nutrition Recipes 2018-19 Chicken Fajitas 2 red peppers (sliced into strips at home) 1 large red onion (sliced at home) 2 chicken breasts (or alternative meat or vegetarian equivalent)
More informationIdeal Low Glycemic Index
Patient Education Section 4 Page 1 Ideal Low Glycemic Index Heart-healthy food choices The glycemic index compares the impact on blood sugar levels of the carbohydrate in foods to an equivalent amount
More informationSample Menu: 1600 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 7 Exchanges STARCH/BREAD
More information30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake
30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake - unfrosted 1/12 cake (2oz) 2 carbohydrates Animal crackers
More information1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice.
Sausage and Mushroom Grill Up 200 calories / 17.9g protein / 6.2g carbohydrate / 11.2g fat / 3.7g saturates 200 BREAKFAST Grill one half fat sausage and one large flat mushroom on the George Foreman Grill
More informationSAMPLE. Eating Simply With Renal Disease. You are in control. Protein. Sodium. Calories. Phosphorus. Potassium
Name: Dietitian: Telephone Number: Email: Eating Simply With Renal Disease There is a lot of information in this little nutrition guide. The important thing is to feel comfortable with what you can eat!
More informationMenu Planner Week of BREAKFAST LUNCH DINNER S U N M O N T U E W E D T H U F R I S A T. Form 9
Menu Planner Week of S U N BREAKFAST LUNCH DINNER M O N T U E W E D T H U F R I S A T Form Shopping Checklist FROZEN FOOD/JUICE Ice Cream Vegetables Prepared Dinners Juice CONDIMENTS Syrup Molasses Jelly/Jam
More informationWhat to eat when you have a partial bowel obstruction
What to eat when you have a partial bowel obstruction This information will help you choose what to eat when you have a partial bowel obstruction. It has general nutrition guidelines only. Talk to your
More informationControlling Calcium and Phosphorus in Your Diet
Page 1 of 8 Controlling Calcium and Phosphorus in Your Diet Calcium and phosphorus are minerals that are found naturally in many foods. Foods containing less than one point of calcium or phosphorus may
More informationApplesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT
More informationFish Recipes. Baked Haddock, Spinach and Egg Pots. Faux Kedgeree All Stages, Serves 2
Fish Recipes Baked Haddock, Spinach and Egg Pots 200g spinach leaves 2 tbsp cold water 300g skinned haddock or firm white fish 125g of low fat crème fraiche (replaces the single cream allowance) 4 spring
More informationThis leaflet is available in large print upon request
Health alert! You do not need alcoholic drinks as part of your diet for good health. Alcohol also contains unseen calories that can lead to weight gain You do not need to have 1-2 drinks per day, but it
More informationWHILE SHOPPING, DON T FORGET YOUR SHOPPING LIST! It will help you to choose seasonal and cheaper fruit and vegetables.
WHILE SHOPPING, DON T FORGET YOUR! 2 3 4 5 6 7 8 9 0 2 JANUARY POTATO ORANGE SPICY CHEESE CUBES WITH OLIVE AND ORANGE 20 grams of Trappist cheese, 0 grams of feta cheese, 20 grams of mozzarella cheese,
More informationSample Menu: 1400 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 6 exchanges STARCH/BREAD
More informationMENU #5 7 Day Meal Plan
MENU #5 7 Day Meal Plan Kelly Anne Erdman M.Sc., R.D. kannecar@telus.net Phone:403-220-8232 http://www.healthandperformancenutritioninc.com Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast
More informationSample Menu: 1200 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 5 exchanges STARCH/BREAD
More informationCityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
More informationEating plan for 1800 calories
Eating plan for 1800 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
More informationAGES 12 AND UNDER. Nutrition LESSON WORKBOOK D. ELLIS
AGES 12 AND UNDER LESSON WORKBOOK D. ELLIS 2 Recovery plays a bigger role as athletes mature. Elite athletes, with the help of coaches, set the bar high when it comes to recovery. Some major factors that
More informationCongratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!
Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 Just like you can adjust when you eat, you can also adjust what you eat. If you really
More information5 DAY PALEO & KETO CHALLENGE
5 DAY PALEO & KETO CHALLENGE Paleo foods to eat: Chicken, duck, turkey, pork tenderloin, pork chops, lamb, steak, bacon, ground beef Shrimp, clams, lobster, salmon, mussels, oysters, haddock, trout Eggs
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
7 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationEXCHANGE CONTENT ELEMENTS
EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information
More informationGlasgow & Clyde. Weight Management. Service. Recipe Booklet. Main Meals 2
Glasgow & Clyde Weight Management Service Recipe Booklet Main Meals 2 * Quick Pizza * Pasta with tuna & beans * Vegetable curry * Turkey & pepper stir fry * Garlic & lemon chicken * Saag aloo (spinach
More information1,200-Calorie 5-Day Menus
Prepared For: Prepared By: Date: Contact: 1,200-Calorie 5-Day Menus The menus in this handout provide about 1,200 calories per day. Each daily menu has: 6 servings of protein (P) Proteins can include lean
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Breakfast burrito: Whole wheat wrap Scrambled eggs, cheese Salsa, green pepper, onion, mushrooms
Mega Menu WEEK 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Breakfast sandwich: Whole wheat English muffin Eggs & cheese Tomato Orange juice Turkey sandwich: Whole grain bread Turkey
More informationEating plan for 2000 calories
Eating plan for 2000 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.
More informationCalorie 14 Day Menu Set Calories, grams fat. 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft)
1 1600 Calorie 14 Day Menu Set 1600 Calories, 40-50 grams fat 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft) * 4 small = 2 large To make 1500 calories: omit 2 fat
More informationSample Menu: 2200 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. The menus contain
More informationLow fibre diet. In the past, the low fibre diet was called the low-residue diet. A low fibre diet contains less than 10 grams of fibre a day.
Low fibre diet In the past, the low fibre diet was called the low-residue diet. A low fibre diet contains less than 10 grams of fibre a day. Why do I have to follow a low fibre diet? A low fibre diet helps
More informationWHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly
COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA list Introduction The CATCH GO SLOW WHOA list is a tool to guide children and families toward making healthy food choices. The overall message
More informationmeal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN
CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared
More informationWound care and pressure ulcers a guide to a nourishing diet
Wound care and pressure ulcers a guide to a nourishing diet Nutrition and Dietetics Patient Information Leaflet To be used in conjunction with one of these related leaflets: Pressure ulcers a guide for
More informationBURN THE FAT FOODS 2.0.2
Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked
More informationGlycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time
Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of
More informationRELEASE - REBALANCE - RESTORE
2 1 R RELEASE - REBALANCE - RESTORE A 12-WEEK INTEGRATIVE WEIGHT LOSS PROGRAM energize, revitalize and come home to your self! ON THE BIG THE SCREEN FOUR STAGES OF OUR VIBRANT- U PROGRAM: AT JOE & MARY
More informationMy Meal Plan. General Guidelines. Meal Plan
My Meal Plan www.aurorabaycare.com This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian.
More informationNutrient Content of Common Foods
Nutrient Content of Common Foods It s useful to have a general idea of the nutrient content and calorie count of foods you re likely to eat. Here are some values to get you started. DAIRY PORTION SIZE
More informationWEEK 1 Meal Plan & Recipes
WEEK 1 Meal Plan & Recipes FAQs What if I don t like a certain food? You can swap veg for veg, poultry for poultry, fish for fish What if I have to go out for dinner? Stick to protein/veg/salad (no sauces)
More informationBUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness
busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy
More informationAt least ½ litre of filtered/bottled water and green tea or hot lemon
10 DAY MEAL PLAN Follow the nutrition plan 100%, however where you see the option brackets ( ) use the big food option list at the end and simple substitute the Protein (P), Energy Carbs (EC) & Colour
More informationUsing Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC)
INFORMATION FOR PATIENTS Using Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC) The most important cancer-fighting foods are plant foods such as vegetables, fruits, whole grains, nuts/seeds
More informationEXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN
EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information
More informationThis Manual has been put together by Jane West, Melinda Adams and Graeme Wright.
FOOD PLAN This Manual has been put together by Jane West, Melinda Adams and Graeme Wright. The Manual will assist you with some options to give your weight management a boost or get back on track and enjoy
More informationYour Health Education
Low Oxalate Diet Low Oxalate Diet May Help Prevent Kidney Stones Kidney stones are a common disorder of the urinary tract. Kidney stones are pieces of stone-like material that form on the walls of the
More informationPoached Egg on Toast Roast Chicken Dinner Prawn Salad. Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks
Poached Egg on Toast Roast Chicken Dinner Prawn Salad Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks Cheese and Tomato Omelette Jacket Potato with Beans Meatballs with Pasta
More informationCARBOHYDRATE COUNTING GUIDE
NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from
More informationThe Growing Place Winter Menu: week 1 of 6
The Growing Place Winter Menu: week 1 of 6 9:30 am AM Banana Bread Oranges with English muffins and Jam Veggie & Spinach apples and cinnamon OJ and water Milk and water Milk and water Milk and water and
More informationIncreasing Protein and Calories
Client s Name: Registered Dietitian s Name: Phone # 705-522-6237 ext- Toll Free # 1-877-228-1822 ext Increasing Protein and Calories Date: Poor appetite and weight loss are very common side effects that
More informationAGES 8 AND UNDER. Nutrition LESSON WORKBOOK D. ELLIS
AGES 8 AND UNDER LESSON WORKBOOK D. ELLIS 2 NUTRITION Proper recovery and rest are important topics for athletes of all ages. Athletes who aren t getting proper rest will often take twice as long to recover
More information2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan
2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground
More information1300 Calorie 14-Day Menu Set Calories, grams fat
1300 Calorie 14-Day Menu Set 1300 Calories, 30-40 grams fat 2 Milk (Mk) 5 Meat (Mt) 5 Starches (St) 3 Fruits (Fr) 3+ Vegetables (Vg) 4 Fat (Ft) To make 1200 calories: omit 2 fat servings. To make 1400
More informationNutrition and Eating Habits Questionnaire
Client Name Date RDN/DTR Email Phone Nutrition and Eating Habits Questionnaire Why do you want nutrition counseling at this time? Please list the food and drinks you have consumed in the past 24 hours.
More information1 boiled egg, 1 slice wholegrain / rye bread & 1 piece fruit. No-added sugar muesli with berries or 1 chopped apple. Pear / plum with 3 4 Brazil nuts
1 Fresh fruit full fat natural yoghurt, flaked almonds / ground Whole wheat no added sugar cereal e.g. Shredded Wheat, ground lin and 1 piece fruit No-added sugar muesli berries or 1 chopped apple 1 boiled
More informationYear 10. Updated sept
Year 10 Updated sept 2013 1 One Pot Chicken Pilaff 1 tsp vegetable oil 2 chicken fillets (or chicken thighs can be used) 1 medium onion 1 tblsp curry paste (your favourite) 150g Basmati rice 500 ml Chicken
More informationKETOPIA SYSTEM FOOD & RECIPE SUGGESTIONS
KETOPIA SYSTEM FOOD & RECIPE SUGGESTIONS KETOPIA SYSTEM FOOD & RECIPE SUGGESTIONS SNACKS The best snacks for the Ketopia program are lean proteins, eaten in small portions. Snacks should have little to
More informationSCAN & ADD MEALS & SNACK IDEAS
30 SCAN & ADD MEALS & SNACK IDEAS To kick start your weight loss after Christmas, here are 30 simple suggestions for breakfast, lunch, dinner and snacks. It s really easy to add a serving to your diary
More informationThe power of. Kick start your weight loss with our 10 day plan STARTER PLANDAY A GUIDE ON DRINKS
The power of Kick start your weight loss with our day plan Follow the 1300-1400 calorie daily plan Emma, Nutracheck Nutritionist has put together to kick start your weight loss after summer. The plan is
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
9 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More informationMaintaining Nutritional Requirements during The Daniel Fast
Maintaining Nutritional Requirements during The Daniel Fast The Daniel Fast is a partial fast, it is comprised of the elimination of meats, sugars and dairy products as we are familiar with. The Daniel
More informationAcidic Fruits & Alkaline Fruits
Acidic Fruits & Fruits Mildly Acidic Highly Blueberry Acai Berry Apple Apricot Avocado Sweet Cherry Banana Black Currant Blackberries Figs Canned Tomatoes Cantaloupe Tart Cherry Coconut Goji Berries Cranberry
More informationUsing Healthy Eating Choices. Introduction The Jump Start Diet Breakfast Choices Morning Snack Lunch... 4
JUMP START DIET Using Healthy Eating Choices Table of Contents Introduction.......................... 2 The Jump Start Diet.................... 2 Breakfast Choices..................... 3 Morning Snack........................
More informationSample Recipes. Making your own burgers from fresh ingredients is the healthier option.
Sample Recipes In-Store Video Ltd., Unit 5 Belton Lane Industrial Estate, Grantham, Lincs, NG31 9HN Tel/Fax: 01476 576 289 www.instorevideo.co.uk Making your own burgers from fresh ingredients is the healthier
More informationTania s Cooking Recipes: Part 2
Tania s Cooking Recipes: Part 2 1. Smoked Mackerel Dip (Serves 4) - 1 smoked mackerel fillet - 2 tbsp of natural yoghurt or fromage frais - 1 tsp of creamed horseradish - 1 tbsp of fresh chopped chives
More informationState Food Purchasing Program Standards. Vegetables:
State Food Purchasing Program Standards Broccoli Vegetables: Fresh, Frozen, Canned, or Dried/Dehydrated Vegetables Raw or Cooked Vegetables Whole, Cut-up, or Mashed Vegetables 100% Vegetable Juice, Any
More informationCLEANSE RECIPES. Soups. Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup...
CLEANSE RECIPES Soups Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup... 6 Salads and Dressings Mixed Green Salad... 7 Spinach and Mushroom
More informationGet ready to change how you feel and look in just 10 days. The CoreBody Reformer
Get ready to change how you feel and look in just 10 days. The CoreBody Reformer 10-Day Kick Start is the time to challenge yourself and create a new you. This is the most restrictive part of the program.
More informationBREAKFAST. Muesli. Cereal
The following meal plan has been designed by an Accredited Sports Dietitian, Accredited Practising Dietitian and Accredited Nutritionist and is aimed to suit The Fit Lab gym members who are currently wanting
More informationYou can also swap out food items by referring to the substitution guides on the final pages of this manual.
8 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like
More information1800 Calorie Meal Plan
Easy Meal Planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More informationSalt Content Guide. Reference tables to help you find hidden salt
Salt Content Guide Reference tables to help you find hidden salt October 2011 1 How do I use this Guide? Look in the tables provided and find out how much sodium is hidden in the foods that you eat. It
More informationNutrition Guidelines
Patient Handouts 26 Nutrition Guidelines a Set a daily meal schedule (3 balanced meals and 2 healthy snacks). j Eat breakfast EVERYDAY. j Serve fruits and/or vegetables at every meal. (Aim to eat 5 servings
More information