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FIT IN OR FAT OFF
LIFESTYLE MAINTENANCE
Burning Fat to Maintain Shape | No Gimmicks | No Pills | No Supplements
Just Wellness and Well-Being through Hormonal Balance
HEAD OFFICE - Lara Swanepoel 083 626 3877

e: lara@fatlosslab.co.za Fat Loss Lab @fatlosslab
www.fatlosslab.co.za
VAT Number 4010261289 Company Reg.2005/005923/07
FIT IN OR FAT OFF
CONTENTS
Your Lifestyle Maintenance Regime
Healthy food promotes a healthy body and hormonal balance
The basics - nutrients your body needs and their food sources
Natural foods vs. processed foods
The role of your liver
Hormonal balance and weight maintenance
Calories & kilojoules
Choose the right quality foods
Vegetables
Fruit
Grains
Meat
Fish
Dairy
Eggs
Soy
Fat
Condiments - salt & sugar
Herbs and spices
Alcohol
Sweeteners
Meal planning and cooking methods
Meal planning
Putting the quality foods together to create tasty meals.
Meal plans
2 meal plans for non-active ladies and small framed men.
2 meal plans for larger men, active individuals and sports people.

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THE LIFESTYLE MAINTENANCE REGIME
THE LIFESTYLE MAINTENANCE REGIME FOLLOWS ON FROM YOUR 2-WEEK RE-FEEDING REGIME.
The Lifestyle Maintenance Regime encourages you to maintain hormonal balance and
your goal weight. You will eat healthy foods you enjoy, and discover some new foods.
Treats are, of course, part of all of our lives, but they need to be savoured and not seen
as a source of comfort, or as a reward.
You will need to follow another 2 weeks re-feeding after you have been on your Lifestyle
Maintenance Regime for 2 weeks. Use the provided 7-day meal plans as a guideline for
your meals.
Your agent will provide your second set of re-feeding days, together with your Lifestyle
Maintenance Regime. The second re-feeding stage is essential to ensure your hormones
are balanced and you are able to maintain your goal weight long term.
Step 1
Follow Part 1 of your Re-feeding Regime for 2 weeks. Then follow the Lifestyle Mainte-
nance Program for 2 weeks. Use the 7-day meal plans provided as a guideline for your
meals. Forget about portion sizes and listen to your internal satiety cues. This is very
important for you to begin following the principles of healthy eating, which include being
in tune with your body’s hunger and satiety signals.
Step 2
Do your 2nd re-feeding regime for 2 weeks. By the last day on your 2nd re-feeding regime,
you will have provided your body with the opportunity to stabilise. It will allow you to main-
tain your new found health and vigour, following the principles of the Lifestyle
Maintenance Regime.
Step 3
Continue following the principles of the Lifestyle Maintenance Regime.

THE BASICS - THE BASIC NUTRIENTS YOUR BODY NEEDS AND THEIR FOOD SOURCES
Before you identify the best food choices to promote optimal heath, hormonal balance
and weight maintenance, it is important to know more about the basic nutrients required
by your body. Vitamins, minerals, antioxidants, and various phyto-nutrients found in whole
natural food, are vital to our health. They are not dealt with in this booklet, as one would
need an entire document to explain their various roles and functions, both in food, and
your body.

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The table below provides a list of nutrients, in order of quantity, required by the body for
optimal health and wellness.
The body’s basic nutrient needs
NUTRIENT ROLE IN YOUR BODY SOURCE

Clean water The most important nutrient for human life Tap water
Hydration Bottled water
Metabolism of nutrients Natural undergroung spring
Removal of waste products
Carbohydrate The body’s primary source of energy which Whole grains
converts to glucose Starchy vegetables
Needed by the brain and its cells for basic Fruit
processing Legumes
Dairy
Protein The major nutrient providing essential amino Meat
acids required for healthy cell, tissue, muscle Poultry
growth and repair Fish
The major component of enzymes, neuro- Eggs
transmitters and hormones in the body Dairy
Needed for various metabolic functions as Legumes
well as a healthy immune system Soy
Fat A concentrated source of energy and pro- Meat
motes satiety Poultry
Insulation and protection of our essential Fatty fish
organs Eggs
As adipose tissue - the layer of fatty tissue di- Dairy
rectly underneath the skin. Needed for regu- Butter
lation of the body’s temperature Fruit(avocado)
Major component of cholesterol, required for Nuts
both male and female hormones Vegetable , fish and nut oil
Provides essential fat soluble vitamins
Provides essential fatty acids, DHA and EPA
fundamental to brain and nerve and immune
function
Vitamins Essential co-factors required in small amounts All whole natural foods
needed to digest and metabolize food
Needed for various metabolic functions as
well as a healthy immune system
Minerals Needed for various metabolic functions as All whole natural foods
well as a healthy immune system

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HEALTHY FOOD PROMOTES OPTIMAL HEALTH AND HORMONAL BALANCE
The most important component of your long-term weight maintenance and hormonal
balance is to know which foods are best for your body. The best food choices are those
closest to nature - those called “natural foods”. They are generally easy to identify and
choose, if you follow the following principle:
IF IT’S NATURAL - YOU CAN EAT IT. IF IT’S PROCESSED OR ARTIFICIAL - STEER CLEAR!
WHAT IS NATURAL FOOD?
Natural foods are edible foods, eaten as close as close as possible to their natural form.
Natural foods span all the food groups and include red meat, poultry, eggs, fresh unpro-
cessed fruits and vegetables, raw, un-roasted tree nuts and ground nuts, whole seeds,
grains, some dairy, unprocessed fats e.g. cold pressed virgin olive & nut oils.
Natural edible foods meet with one of the following 4 criteria:

1. The food “had a mom”
Examples: protein foods - red meat, poultry, fish and eggs
2. The food came directly from a live animal
Examples: Dairy - milk
A close second - fermented milk products (plain yoghurt, buttermilk, amazi & white
cheeses)
3. The food came directly from the ground
Examples: Starch foods - potatoes, rice, maize, raw oats, quinoa
• Fresh vegetables
• Seeds
• Legumes
• Ground nuts (e.g. peanuts)
4. The food came directly from a tree
Examples:
• Fresh fruit
• Tree nuts
PROCESSED AND ARTIFICIAL FOODS
Processed foods and artificial foods generally have a long list of ingredients some of which
one can barely pronounce. These foods include:
• Ready to eat pre-prepared meals
• Most take-aways
• Packaged foods
• Foods made with white flour (most breads, biscuits, muffins, cakes, pastries)
• Sweets 5

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• Margarine, hydrogenated oils, artificial sweeteners, high fructose corn syrup
• Any prepared products that contain any of the above list of ingredients
• Alcoholic beverages
The distinction between natural and processed/artificial foods is important, as the food
you choose at each meal and each day should provide life-sustaining nutrients, and
maintain healthy hormonal balance.
THE ROLE OF YOUR LIVER
The liver is the body’s largest internal organ, and it is responsible for numerous life sustain-
ing and health promoting tasks, including those that facilitate healthy weight loss and
weight management. A healthy liver is essential for many metabolic processes i.e. diges-
tion, glucose metabolism, fat metabolism and breakdown of non-essential nutrients such
as preservatives, artificial food chemicals & inhaled environmental chemicals.
It is the liver’s job to distinguish between those nutrients to be absorbed, and the danger-
ous or unnecessary nutrients, needing to be filtered out of the blood stream.
When the liver becomes clogged, due to the consumption of too much processed and
artificial foods, it cannot effectively process essential nutrients and fats, leading to fat ac-
cumulation and weight gain that Is difficult to get rid of.
Over time, food chemicals, preservatives and toxins (any nutrients the liver cannot iden-
tify) build up in the liver and the body’s tissues and fat cells. The stored toxins cause both
the liver and the body’s other organs to become sluggish, and create an acidic envi-
ronment in the body. The body is then vulnerable to infection by viruses, bacteria, fungi,
parasites, worms and other pathogens.
Food chemicals, preservatives and toxins also irritate the gastrointestinal system, which
may manifest as bloating, constipation or diarrhoea, and wind, in many people. Chronic
constipation also often prevents effective weight loss, as well as creating a host of other
health problems.
Toxins are stored in fat cells. The more fat stored in your adipose tissue (the layer of fat
under your skin) and around vital organs, the more toxins your body is able to store. When
you ingest fewer toxins, your body requires less adipose tissue fat to store them and is able
to maintain healthy weight and hormonal balance, preventing not only a re-accumula-
tion of excess fat, but also maintaining a healthy disease-free body.
To maintain a healthy weight and healthy body, it is vital to eat mostly (80-90% of your
diet) healthy, unprocessed food.
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CALORIES & KILOJOULES
Calories and kilojoules are, simply, both terms for the available energy released from food.
The body requires energy from food every day to perform its various daily processes and
functions including:
Breathing
Digestion
Organ function
Brain function
Basic daily movement & activities
Exercise
The term Calorie (C) is used in the imperial numbering system e.g. in the United States.
Kilojoule (Kj) is used in the metric numbering system (e.g. in South Africa, Europe and Aus-
tralia).
Without sufficient energy, our body will not thrive. All foods provide energy and nutrients
required by the body. However, the energy available from food varies between foods
and food groups.
CALORIES / KILOJOULES ARE NOT CREATED EQUAL
The old school of nutritional thinking teaches calories are created equal. Weight main-
tenance is just a matter of ‘calories in’ must not exceed equal ‘calories out’. Weight gain
will occur if calories exceed the body’s needs. The same applies if calories used by the
body exceed its intake - weight loss will then occur. Current research and nutritional sci-
ence indicates calories are not created equal. The body’s main sources of energy and
nutrients (carbohydrate, protein and fat, fibre, vitamins and minerals) have very different
effects on our body’s health and metabolism when obtained from healthy foods, as op-
posed to processed food/artificial foods.

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The table below provides an example of the different metabolic effects of carbohydrate
and fat consumed from healthy foods vs. processed/artificial food.
NUTRIENT HEALTHY FOOD PROCESSED /

ARTIFICIAL FOOD
Carbohydrate Brown rice, small potatoes, White and brown bread, most cereals,
oats, quinoa quick cooking rice and quick cooking
Fruit, starchy vegetables pasta, sweet beverages and fizzy cold
drinks, sugar
EFFECT ON THE BODY EFFECT ON THE BODY
Provides mainly slow Provides mainly fast releasing energy
releasing energy which results in sudden surges and drops
and fibre to promote health in blood glucose, insulin and overall en-
ergy levels
Fat Cold pressed olive and nut Hydrogenated vegetable oils, margarine,
oils, fish oil,avocado, raw processed foods.
nuts
EFFECT ON THE BODY EFFECT ON THE BODY
Easy to digest and absorb. Processed fat alters metabolic and
Provides the essential hormonal balance contributing to weight
Omega 3 and 6 fatty acids gain and inflammation in the body
required for a healthy
metabolism,
nervous system and immune
system
Making educated choices about the source of your daily energy and nutrients is essential
when you want to maintain long-term healthy weight and hormonal balance.
When your daily diet consists of 80-90% of the right type of foods, you can eat healthy
portions of food and still maintain your weight, with the added benefits of health and
consistent energy levels. Your liver and kidneys can easily manage eating small and
occasional amounts of “treat” or processed food, without it affecting your weight.
HORMONAL BALANCE AND WEIGHT MAINTENANCE
INSULIN
Insulin is an essential hormone produced by the pancreas, and released into your blood
stream during the digestion of food. Glucose, the body’s primary source of energy, re-
quires the presence and action of insulin to enter your body’s cells for energy produc-
tion. Both insulin and glucose production need to be finely balanced to promote optimal
health.

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Certain foods, typically fast digesting foods (referred to as high GI or GL foods) affect the
rate of insulin release more than others.
Good examples include carbohydrate rich foods such as:
White and brown bread

Baked goods - Muffins, pastries, biscuits, crisps, cakes
Sugars and sweets
A lot of packaged and processed food
Most processed snack foods
After eating these fast-digesting foods, you will experience short spurts of high energy
levels, resulting from the rapid release of glucose and a responding rapid release of
insulin, into the blood stream. This is followed quickly by a decrease of both insulin and
glucose levels, leading to low energy levels, listlessness and often hunger.
Regular surges of glucose and insulin into the blood stream (from daily consumption of
fast releasing foods) cause erratic energy levels, known as energy highs and lows. Regular
high insulin levels in the blood stream (hyper-insulinaemia) promote fat storage and
corresponding weight gain.
Insulin resistance results when too much fat accumulates, specifically in muscle and fat
(adipose) tissues. These tissues then have a decreased ability to respond to the effects of
insulin. Since cells must have glucose to survive, the body compensates for insulin resist-
ance by producing additional amounts of insulin. Over time, this process causes an imbal-
ance in the relationship between glucose and insulin. Weight gain results, frequently ac-
companied by the diseases associated with obesity - such as high cholesterol, high blood
pressure and diabetes.
A healthy diet consisting of primarily (more than 85%) natural foods to provide daily
energy and nutrients, will promote:
• Lower insulin levels
• Consistent & sustained energy levels
• A healthy relationship between glucose and insulin
• Easy maintenance of goal weight
HGH (HUMAN GROWTH HORMONE / SOMATOTROPIN)
Human growth hormone (HGH) is a hormone that regulates tissue growth and repair.
Together with insulin-like growth factor 1 (IGF-1), HGH maintains a healthy metabolism,
normal brain and cardiac function as well as bone health. HGH, also known as the
anti-aging hormone, preserves skin elasticity and youthfulness.

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Human growth hormone, secreted from the pituitary gland in our brains, serves several
vital and essential functions in the body including:
PROTEIN METABOLISM
Human growth hormone is responsible for the growth and maintenance of healthy body
tissues, lean muscle strength and support of muscle strength.
CARBOHYDRATE METABOLISM
Human growth hormone, and insulin, work together to maintain healthy blood glucose
levels. Human growth hormone is said to have anti-insulin effects, as it controls the uptake
of glucose into the body’s cells. When circulating blood insulin levels are high, secretion of
human growth hormone and blood levels are low.
FAT METABOLISM
Human growth hormone enhances the utilisation of fat by stimulating triglyceride break-
down and oxidation in adipocytes (fat cells).
BONE MINERALISATION
Human growth hormone assists in the maintenance of strong bones and optimum cal-
cium turnover.
IMMUNITY
Stimulates the defence and immune mechanisms of the body.
ANTI-AGING
Preserves skin elasticity, youthfulness.
Secretion of HGH begins to fall at about 10% per decade, after the age of 30. Over-
weight/obesity, processed food, fast digesting foods, refined carbohydrates, stress, disor-
dered sleep patterns and lack of exercise, further reduce secretion. However, the good
news is that healthy, age-related, HGH levels are restored with body fat loss, as well as
healthy lifestyle habits.
A healthy diet consisting of mainly (more than 85%) natural foods providing daily energy
and nutrients, also promotes:
Lower insulin levels
Optimal HGH secretion
Improved energy levels and stamina
A healthy relationship between insulin, HGH and serotonin
Easy maintenance of goal weight
SEROTONIN
Serotonin is a chemical signaller (neurotransmitter) converted from an essential amino

acid, tryptophan. Serotonin is found primarily in our brain, GI (gastrointestinal) tract, and
blood. It is the primary, naturally-produced, chemical in our brain, contributing to feelings
of well-being. It is commonly referred to as the “happiness hormone”, despite it not being
a hormone.
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Most of our brain cells are influenced, either directly, or indirectly, by serotonin. This in-
cludes functions related to emotions, appetite, sleep, sexual desire and various organ and
muscle functions
Imbalanced serotonin levels are often caused by long-term stress, poor eating habits,
unhealthy food choices (such as processed food, fast-digesting foods, refined carbohy-
drates), insufficient sleep and a lack of exercise.
Symptoms of serotonin imbalance include:

• Feelings of anxiety
• Low mood
• Increased or decreased appetite
• Poor sleep
• Poor memory and learning
• Poor temperature regulation
Healthy serotonin levels are naturally achieved by:

Following a healthy diet focusing on natural foods
Getting adequate restful sleep (6-8 hours per night)
Exercise - light to moderate exercise 3 to 5 times a week, preferably outside
Avoiding stimulants such as refined carbohydrate foods, sugar, caffeine (more than 2-3
cups) a day and alcohol
In summary: A healthy diet, focusing on natural foods and healthy lifestyle habits, is critical
to maintain hormonal balance, goal weight and overall well-being.
CHOOSE THE BEST FOODS
Making the right food choices is critical in providing your body with sustained energy lev-
els, as well as a variety of nutrients, needed for a healthy body. You want your digestive
system, liver and kidneys to function optimally and maintain a healthy metabolism.
VEGETABLES AND FRUIT
Vegetables and fruit, fresh or frozen, provide rich source of fibre and a range of vitamins,
minerals and phyto-nutrients, all needed for optimal health. The health benefits of a diet
rich in vegetables and fruit are well researched and documented.
Heath benefits include:
• Lower blood pressure
• Reduced risk of heart disease, stroke and some cancers
• Lower risk of eye and digestive problems
• Reduction in blood glucose levels, which also helps keep appetite in check
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You should aim for at least nine portions of vegetables and fruits per day, spread
throughout the day. (Potatoes don’t count!)
It is importance to eat a variety of vegetables, and fruit, of different colours, so that you
obtain all the nutrients your body requires for optimal health.
Best choices include dark leafy greens, tomatoes, and anything that rich yellow, orange
or red in colour.
VEGETABLES
Vegetables are best eaten raw, or lightly cooked, to maintain their nutritional value.
Due to their high natural fibre content, they tend to digest slowly.
BEST VEGETABLE CHOICES
VEGETABLES TYPE
Fresh vegetables, raw or cooked
Frozen vegetables - defrosted
NON STARCHY VEGETABLES
Gem squash
Baby marrow
Green pepper
Carrots
Cauliflower
Broccoli
Brinjal
Lettuce
Onion
Mushrooms
Patty pans
Tomatoes
Celery
Cucumber
Spinach
STARCHY VEGETABLES
Maize, whole kernel sweet corn,
Unsalted pop-corn
Small or new potatoes
Sweet potato
Butternut
Pumpkin
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FRUIT
Fruit is a delicious way to obtain natural carbohydrate energy. Most fresh fruit digests
slowly, or at a medium rate, keeping your blood glucose and insulin levels in check.
BEST FRESH FRUIT CHOICES
FRUIT TYPE
Slow digesting or Low GI / GL Fruit:
Apple - red, green or yellow

Apricot
Clementine & naartjie
Grapefruit
Green melon - honeydew melon
Lemon
Nectarine
Orange
Peach
Plum
Medium pace digesting or Med GI / GL
Berries
Grapes
Granadillas
Kiwi fruit
Mango
Paw-paw / papino
Pear
Pineapple
Watermelon
B
BEST DRIED FRUIT CHOICES
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BEST DRIED FRUIT CHOICES
You need to control your portions of dried fruit, as these have concentrated amounts of
sugar, which release a lot quicker into the blood stream. Eat no more than a handful of
dried fruit at any one time.
DRIED FRUIT TYPE

Apple - red, green or yellow
Apricots
Figs
Mango
Peach
Pear
Prune
Raisins
Try to purchase only dried fruit with no added preservatives. Sulphur dioxide is still a
common preservative used in dried fruit.
GRAINS (STARCH)
Grains and starch foods are not the enemy. It Is the quantity and type of starch food you
choose to eat that plays an important role in your health and the maintenance of
hormonal balance.
Whole grains and naturally starchy vegetables/foods provide the richest source of
carbohydrate energy, the body’s main source of energy needed for optimal brain
functioning and all our daily activities. These foods are also naturally rich in the fibre,
vitamins, and minerals needed for optimal health. The reality is, most South Africans eat far
too much processed grain and carbohydrate foods, which contribute to overweight and
obesity.
Examples of processed grain and other carbohydrate foods:
Bread Corn products

Cereals Cakes & pastries
Pasta & Pizza Savoury snack foods
As mentioned earlier, these processed grain and other carbohydrate foods wreak havoc
on your hormonal balance, as well as the delicate relationship between glucose and
insulin. These foods will also often result in bloating, constipation and/or diarrhoea, and
fatigue, in individuals with any intolerance to wheat products.
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It is also important to remember that starchy vegetables and fruit also provide
carbohydrate. Therefore, they often make a good, convenient snack alternative to the
processed food options.
Any meal or snack high in carbohydrates results in a rapid rise in blood glucose. In
response to this increase, the pancreas secretes insulin, creating a surge of insulin in the
blood stream to lower glucose. High insulin levels promote storage of the excess carbo-
hydrate energy as fat (predominantly in the thighs, abdomen and buttocks). In addition,
high insulin levels suppress two other important hormones: HGH and glucagon, which
control the break down of fat and promote muscle retention and development. In other
words, high insulin levels (caused by the intake of too much and the wrong carbohydrate
foods) inhibit the body’s ability to lose fat.
The best choices for those who love grain and starch, and for those with higher energy
needs (such as active individuals and sports people), are more natural and slower-digest-
ing grains, fruit, and starchy vegetables.
THE IMPORTANCE OF FIBRE
Fibre is a type of indigestible carbohydrate. A good fibre intake is essential for a healthy
digestive system, lower blood glucose and cholesterol levels - meaning a lowered risk of
diabetes, heart disease, diverticulitis and constipation. Great sources include whole, fresh
fruits and vegetables, whole grains and legumes such as beans, peas and lentils.
BEST GRAIN/STARCH CHOICES

GRAINS/STARCH TYPE
Rice Brown and wild rice
Maize Polenta, yellow maize meal
Quinoa As available
Oats Whole unrefined oats
Pasta Durum wheat pasta - maximum 2x per week
Bread Multi grain, sprouted bread or pure rye - maximum
2-3x per week
Crackers Pro-vita, Ryvita, multigrain crackers
Legumes Dry beans, peas, chickpeas, lentils
MEAT & POULTRY
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MEAT & POULTRY
The flavour and goodness in the meat and poultry that becomes your food depends on your
purchase choice. We are fortunate, in South Africa, that livestock (cows, sheep, pigs & chickens)
are fed feedlot grain; eat grass, or a combination of both. All livestock is free of artificial hormones
and certainly not injected with any form of growth hormone, as rumour would have us believe.
Antibiotics are seldom used by farmers, and most sick animals die, or are killed. There are no
antibiotics or residues in any animals ready for slaughter, or entering our abattoirs.
These foods are rich sources of good quality protein.
BEST RED MEAT CHOICES
TYPE QUALITY COOKING METHOD

Beef Lean beef (Sirloin, fillet or any Grilled, stir-fried, baked, stewed
cut with visible fat Stewed e.g. lean tomato-based
removed) bolognaise
Mince - lean / extra lean
Cold meat - lean / extra lean
Pastrami - lean
Biltong - lean / extra lean
Lamb Lean lamb (Any cut with visible Grilled, stir-fried, baked, stewed
fat removed)
Pork Fillet Grilled, stir-fried, baked, stewed
Veal Lean cuts Grilled, stir-fried, baked, stewed
Game Lean cuts Grilled, stir-fried, baked, stewed
BEST POULTRY CHOICES

Chicken Skinless Grilled, stir-fried, baked, stewed
Turkey Skinless Grilled, stir-fried, baked, stewed
Ostrich Skinless Grilled, stir-fried, baked, stewed
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FISH
Lean, white line fish or deeper coloured fatty fish, both are great protein choices. Fatty fish
provides a rich source of Omega 3 fatty acids, required for many metabolic functions.
SASSI (Southern African Sea Food Initiative) encourages all of us to “go green”. The SASSI
green group contains the best-managed, most sustainable choices available to con-
sumers. These are species from relatively healthy, well-managed populations, which can
sustain current fishing pressure. Some green species are not targeted by any particular
fishery, and are managed as sustainable, by catch.
A FEW OF THE BEST FISH AND SHELLFISH CHOICES:

Line fish Fresh, or tinned (drained Fresh, or tinned (drained
Tuna from brine) from brine)
Hake Plain fresh or frozen Steamed, grilled, baked
Dorado Plain fresh or frozen Steamed, grilled, baked
Pangas
Plain fresh or frozen Steamed, grilled, baked
Sardines
Plain fresh or frozen Steamed, grilled, baked
Salmon (Alaskan)
Squid and calamari Plain fresh or frozen Steamed, grilled, baked
Yellow tail Plain fresh or frozen Flash grilled
Shell fish Plain fresh or frozen Steamed, grilled, baked
Muscles Plain fresh or frozen Steamed, baked
Oysters Plain fresh or frozen Steamed, baked
Rock lobster Plain fresh or frozen Steamed, baked
EGGS
There is a wide range of eggs available in South African grocery stores. Eggs provide an
excellent source of good quality protein, fat, and other nutrients.
Omega 3 enriched eggs are the same as the “classic” egg, except they contain higher
levels of Omega 3 polyunsaturated fat, and vitamin E. The amount of cholesterol is similar,
but they have a higher level of omega 3 fatty acids. Changing the feed ration of the hens
so it contains 10 - 20% flax seed develops omega 3 enriched eggs. Flax seed is a good
source of omega 3 fatty acids.
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A note on the cholesterol content of eggs,
People with high cholesterol levels are often concerned about eating eggs because the
yolks contain high levels of saturated fat. However, our bodies make both types of
cholesterol (HDL and LDL). Cholesterol found in foods such as whole eggs, red meat and
shellfish is not absorbed directly from our digestive tract into the blood stream. In order to
travel through your blood, cholesterol joins with protein to form a lipoprotein. High-density
lipoprotein (HDL) is the so-called “good” cholesterol because it takes cholesterol back to
the liver, where it is removed from the body.
Low-density lipoprotein (LDL), or “bad” cholesterol, is also manufactured by the body. It
is referred to as “bad”, because it can result in fatty deposits, which clog up your arteries,
and can stop blood from flowing freely.
A FEW OF THE BEST EGG CHOICES

Fresh whole eggs Classic egg or Omega 3 Boiled eggs
enriched
Classic egg or Omega 3 Poached eggs
enriched
Classic egg or Omega 3 Scrambled eggs
enriched
Classic egg or Omega 3 Small omelette
enriched
DAIRY
There is wide range of dairy products available in South Africa. Dairy products provide a
good source of protein, carbohydrate and calcium. Calcium is vital to maintain healthy
bones in both men and women. You need to read the dairy product labels to make the
best choice. If you are severely lactose intolerant, it is a good idea to choose a suitable
calcium supplement.
Not all dairy supports good health!
Examples include:
Fruit flavoured yoghurts - contain a lot of sugar, flavouring, colouring and preservatives
Drinking - yoghurts & commercial smoothies contain large amounts of sugar, flavourants,
preservatives and colouring
Yellow & orange coloured cheese contains colouring and preservatives
Any processed cheese
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BEST DAIRY CHOICES
YOGHURT TYPE QUALITY

Plain Unflavoured - low fat, fat free RBGH free
Plain - Bulgarian Unflavoured - low fat, fat free RBGH free
CHEESE 2-3 x per week QUALITY
White cheeses Mozzarella Smooth, chunky - low fat, fat
Cottage cheese free
Ricotta cheese
Feta cheese
RBGH (RECOMBINANT BOVINE GROWTH HORMONE)
RBGH, seen on some dairy products, is a hormone injected into dairy cows to increase
the milk production lifespan. Banned in Europe and America, but not yet in South Africa,
RBGH is not safe for the health of the cow or the human. However, most of our large dairy
product suppliers and retailers are opposed to using the hormone. Clover, Parmalat, Nes-
tle and Woolworths Ayrshire all state their policy is not to accept use of this hormone. The
South African Milk Producers Organisation (SAMPRO), whose members deliver around 70%
of our dairy produce, is “not in favour” of its use. However the RBGH free sign is not yet on
all labels, except for Woolworths Ayrshire range.
ADVICE
Unless you are sure, stay away from dairy products without the ‘RBGH free’ wording on
the label. You can also look at obtaining calcium from other sources, such as leafy green
vegetables, broccoli, sardines (with bones), and salmon.
SOY PROTEIN FOODS
In the West, the soybean has been used mostly as soybean oil, which is found in most
products labelled as vegetable oil, margarine, or shortening.
Soy protein is extracted from the soybean. Advancements in food technology, and the
process of fermentation, have provided food technologists an opportunity to develop
cheap meat substitutes and processed vegetarian-suitable soy products. These include
soy sausages, soy burgers, chicken soy patties, powdered and ready to drink soy milk,
protein powders, energy bars and veggie burgers. None of these foods define health-pro-
moting, natural food.
Fermented soy products such as miso, tempeh, natto, shoyu (soy sauce), and tamari may
be consumed, but should not be eaten every day.
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SOY PROTEIN FOODS
HORMONAL EFFECTS
Early research shows soy consumption may disrupt normal hormone levels, affecting the
reproductive system and decreasing testosterone levels in men (decreases libido and
lowers sperm count). Infants should not be fed soy as general practice, if they are lactose
intolerant, or have diarrhoea. Infants are extremely sensitive to the effects of soy because
formula-fed infants receive most, if not all, their dietary requirements from formula milk for
the first 4-6 months. Figures from the Swiss Federal Health Service indicate an infant fed soy
formula receives an amount of oestrogen equivalent to that found in contraceptive pills.
In boys, the onset of puberty may be delayed. Paediatricians are increasingly reporting
cases of boys who reach puberty with breasts and smaller penises.
In girls, the onset of puberty may be accelerated, and reproductive problems may occur
in adulthood.
ADVICE
Avoid soy products containing soy protein isolate, soy protein concentrate, textured veg-
etable protein, or soy (soybean) oil. Pay close attention to the labels of packaged foods
such as energy bars, crackers, veggie burgers, and vegetarian “lookalike” products.
FAT
Fat is important for many body functions. It is essential you consume some fat every day.
Fat is high in energy, so you only need to consume a small amount every day.
Unfortunately, our society has developed a fear of fat and labelled “bad”. This has re-
sulted in many food companies producing fat free or low fat products, containing large
amounts of sugar, glucose or high fructose corn syrup, all of which increase hunger and
cravings for sugary foods.
FATS TO AVOID
All fat Is not created equal. The most harmful fats are hydrogenated fats called trans-
fatty acids, commonly found in pre-prepared and processed food and margarine. These
fats, commonly labelled hydrogenated oils or partially hydrogenated oils, should be
avoided in your diet.
Hydrogenation of fat occurs during food manufacture and completely alters the liquid
oil’s molecular structure so it no longer resembles the natural fat. It becomes an unhealthy
trans-fat, not recognised by the body, and treated as a toxin.
Trans fats raise levels of low-density lipoproteins (LDL), commonly known as “bad choles-
terol”). This leads to clogged arteries, elevated cholesterol levels, heart disease, type 2
diabetes, and even contributes to cancer. 20

GOOD HEALTHY FATS
FIT IN OR FAT OFF
Good healthy fat is derived from natural food sources such as vegetable oil, fatty fish,
nuts, seeds, avocado and small amounts of butter.
EFA’S - ESSENTIAL FATTY ACIDS
Essential Fatty Acids (EFA’s) are termed essential as our bodies cannot make them. They
therefore need to be provided from foods we eat. EFA’s are necessary for the healthy
function of nearly every process in our body, including:
Brain and nervous system activity
Regulation of hormones
Function of vital organs
Function of the immune system
Cell function
Digestion
THERE ARE TWO KINDS OF EFA’S:

Omega 3 is found predominantly in fatty fish, but also in flax seed oil, coconut oil and a
few others.
Omega 6 is found in grains, meats, vegetable and nut oils and is used in processed foods.
The ideal ratio of omega 3 to omega 6 fats is about 4:1.
Unfortunately, today’s typical diet is rich in refined grains, cooked oils and too few veg-
etables, which has resulted in some people consuming ratios of 1:20-50.
Omega 3 fats are particularly important for the development and maintenance of the
adult brain and nervous system.
BEST FAT CHOICES
FATS & OILS TYPE

Olive oil - cold Small amount over salad or cooked vegetables
Avocado 1/4 small avocado per day
Nuts Unsalted raw nuts - 1 small handful per serving
Peanut butter 1 heaped tsp per serving
Almond butter 1 heaped tsp per serving
Butter and ghee A small amount - 1 tsp butter per person in cooking
Fatty fish Salmon, sardines, mackerel, herring, butterfish
21

FIT IN OR FAT OFF
COOKING WITH FAT
Different types of fats respond differently to heat. Each fat has a “smoke point”, the tem-
perature at which it begins to smoke, become discoloured and then decomposes (i.e.
when the fatty acid content is damaged).
Never heat a fat to its smoke point to avoid it turning rancid and unhealthy.
Butter and ghee are ideal for medium to high heat, but should not turn brown during
cooking. Both butter and ghee contain high levels of saturated fat, so they stay chemi-
cally stable up to 180-200°C.
Coconut oil also has a significant amount of saturated fat, but, like butter, contains lauric
acid which the body uses for energy.
Oils low in saturated fat and high in monounsaturated fat, such as olive oil, are best used
and consumed cold (e.g. on salads and vegetables) or used for light sautéing over me-
dium heat.
Extra virgin olive oil is healthy oil, rich in antioxidants, and 1 to 2 teaspoons goes a long
way on a salad or in lightly sautéed vegetables.
CONDIMENTS
SALT
Many people follow a low salt diet because they have believe salt and sodium are un-
healthy. This belief is partially true. It is the introduction and regular consumption of
processed food that has caused salt intake to exceed most individuals’ daily require-
ments, contributing to health problems such as high blood pressure.
Sodium and chloride are required in small amounts, but perform essential roles in the
body.
Sodium is an essential nutrient the body cannot manufacture, yet is required for life and
the movement of water and bodily fluids through and around the body.
Chloride is vital for optimum health. It preserves the acid-base balance in the body, aids
potassium absorption, supplies the essence of digestive stomach acid, and enhances the
ability of the blood to carry carbon dioxide from respiring tissues to the lungs.
22

FIT IN OR FAT OFF
HERBS AND SPICES
Herbs and spices add wonderful flavour to foods. Fresh herbs should preferably be used,
but dried herbs and spices can be as good. It is important to check your dried herbs or
spices do not contain any added preservatives, MSG or free flowing agents. Many manu-
facturers add modified starch, corn flour or crushed cereal to their products as a filler. It is
best to avoid these processed ingredients.
BEST CONDIMENT & HERB CHOICES
CONDIMENTS & HERBS TYPE

HERBS Black pepper
Curry powder
Mustard powder
Vinegar (balsamic, white & wine vinegar)
Garlic
All fresh and dried herbs
Pure spices (no mixes such as Aromat
or BBQ spice)
SWEETENERS
SUGAR & REFINED WHITE FLOUR STARCH PRODUCTS
Like fat, sugar is a natural product, but it should only be consumed in small quantities.
Daily and large sugar consumption promotes an acidic condition in the body, which
encourages the growth of viruses and overgrowth of candida albicans, a type of fungus,
commonly known as thrush.
The body attempts to combat an acidic condition by absorbing minerals from body tis-
sues, into the blood, to buffer against the acidic environment and rectify the imbalance.
For example, the body may take calcium from bones and teeth to promote a more al-
kaline environment in the blood. As a result, bones weaken and teeth decay. An excess
sugar intake eventually affects every organ in the body.
Excess sugar consumption is known to cause high circulating blood glucose levels. This
can contribute to the development of several diseases, including diabetes, cardiovascu-
lar disease and certain cancers.
Excess sugar consumption also causes a hormonal roller coaster of alternating high insulin
and blood glucose levels. These hormonal shifts can dramatically affect your moods and
23

FIT IN OR FAT OFF
your ability to concentrate during the day.
FRUIT SUGAR
Fresh fruit contains sugar, but mainly in form of fructose, which breaks down slowly and al-
lows insulin levels to remain relatively constant.
FRUIT JUICE
Fruit juice provides a concentrated source of fruit sugar, without the fibre found in fruit.
Fruit juice is generally an empty source of energy, and should be avoided.
ARTIFICIAL SWEETENERS
Research shows that consuming artificial sweeteners provides the same surge in insulin lev-
els as consuming sugar or fast releasing carbohydrate rich foods. However, artificial sweet-
eners do not provide the satiety associated with real sugar or honey. Thus, they leave the
body with sugar cravings.
Have you ever wondered why a diet cold drink does not provide you the same feeling
and satiety as a product with real sugar? This is because the body does not recognise ar-
tificial sweetener as a food and realises it’s been tricked. The appestat (part of your brain
that triggers satiety) thus signals the brain to “keep eating”. For this reason, many people
who follow diets using a lot of artificially sweetened products or who constantly drink diet
sodas are overweight and always hungry.
ADVICE
Avoid consuming artificial sweeteners such as saccharine, aspartame, acesulfame K, su-

cralose.
If necessary, use a small amount of raw sugar or honey.
Dark chocolate is also fine, eaten occasionally.
A NATURAL ALTERNATIVE
Stevia
Stevia is very sweet (200–300 times sweeter than sugar), and almost free of kilojoules, so it
is perfect for people who are maintaining or watching their weight. Unlike sugar, or artifi-
cial sweeteners, it doesn’t cause a rise in blood glucose or insulin.
24

ALCOHOL
FIT IN OR FAT OFF
Drinking small (1-2 units) of alcohol 2x per week is fine, but any more is detrimental to your
health, hormonal balance and weight maintenance.
Red wine consumed in small amounts may provide nutrients good for your heart and
reduce cholesterol levels. However, large amounts of any alcohol are harmful to your
health because of the high-energy content and toxic effects on the liver. Alcohol is also
digested very quickly, and absorbed directly from the stomach, sending your blood
glucose and insulin levels sky-high. Alcohol often causes cravings for the type of
quick-fix carbohydrate foods you should avoid. Typically, alcohol also causes you to eat
unhealthy, often fatty foods, the following day.
The human body treats alcohol as a toxin, and as a result, the liver processes alcohol
kilojoules before all others in an attempt to clean the toxins from the bloodstream.
ADVICE
In summary alcohol is the worst beverage you can drink when trying to control your
weight. For all the reasons given above, keep alcohol consumption to an absolute
minimum while trying to maintain or lose weight. After you have been through the weight
loss regime and improved your eating habits, your body will no longer be used to alcohol
and you will not be able to tolerate it as you did before. You will in all likelihood, feel
better without it.
If you must have alcohol, limit as much as possible to 1-2 servings, drink it slowly, and
choose wisely.

BEST ALCOHOL CHOICES
ALCOHOL TYPE
Red wine - 1 serving = 1 small glass
Spirits e.g. vodka, whisky - 1 serving = 1-2 tots on the rocks
Light beer - 1 serving = 1 340ml can/ bottle
MEAL PLANNING
Now you have a good overview of the food choices necessary to maintain hormonal bal-
ance and your goal weight, it is important to learn how to put it all together as meals.
A few meal plans are provided below which offer you a good example of how to make
easy, healthy, daily meals.
25

FIT IN OR FAT OFF
If possible, take a little time to prepare and eat dinner. This is the one meal of the day usu-
ally most practical to eat together, at a table, and catch up with loved ones.
TIPS FOR HEALTHY MEAL PLANNING
Go shopping with a food list.
If you know what foods and ingredients you need for the week, you will be less tempted
to buy foods - especially the processed foods you don’t need.
Make sure you have eaten a meal or snack before going shopping.
Shopping on an empty stomach is a recipe for buying quick-fix food items, or snacking on
processed food.
Overall, you are looking for balance.
A typical week of practical healthy meals for lunch and dinner (14 meals) includes:
1- 4 vegetarian meals
2-4 fish meals
3-6 poultry meals
3-6 red meat meals
VEGETABLES
Fresh or lightly cooked vegetables should be eaten at every lunch and dinner meal. An
easy way to do this is to make a side salad a regular part of your meals. There is no need
to stick to lettuce and cucumber. The more starchy vegetables provide a delicious, less
energy-dense alternative to starch - especially at night, for women and small men.
FRUIT
Fresh fruit makes great breakfast food and is ideal for snacks in between meals.
Aim for variety.
Buy a wide range of fruits and vegetables in different colours.

STARCH
A small to medium serving of carbohydrate rich foods should be included in at least 2 out
26

FIT IN OR FAT OFF
of 3 meals for women and small men; and all three meals for most men, active and sports
people.
Grains and legumes - vary these carbohydrate foods daily. For example, eat potatoes
one night, then rice, quinoa or pasta, on other nights.
Crackers and bread - wholegrain rye crackers, wholegrain or pure rye bread make lunch-
es quick and easy. Left over rice, potatoes, or sweet corn, are also great at lunchtime,
especially for men, active individuals and sports people who have higher carbohydrate
needs.
MEAT, POULTRY, FISH EGGS AND DAIRY
A small to medium serving of these protein rich foods should be included in each meal.
Yoghurt, eggs or cheese are great for breakfast when your digestive system is beginning
its day and will benefit from easily digested protein foods.
Grilled chicken, tinned tuna in brine, fresh soups, including meat or some lean cold meat,
make quick healthy choices for lunch meals.
Grilled meats, light meat stews with lots of veggies, make ideal dinners.
FAT
Choose wisely and include 1 serving for 2 out of 3 meals.

Nuts or nut butters are great at breakfast.
1/4 of an avocado mashed with salt and pepper is great with crackers or whole grain
bread.
Olive oil is delicious with vinegar drizzled over lightly cooked vegetables or fresh salad.
HEALTHY COOKING METHODS
Plan meals using healthy cooking methods.

Limit the amount of fat as much as possible in cooking.
The best cooking methods include:
• Stir-frying
• Steaming
• Stewing
• Oven baking
27

FIT IN OR FAT OFF
TREAT MEALS
Indulgence is part of life and eating out is a regular part of many peoples’ lives. You may
include 1, maximum 2, ‘indulgence’ meals each week, if you wish. This could be a meal
out with friends, a restaurant, celebration, or a take-away meal.
Once healthy meal planning is established as part of your routine, you will find it becomes
second nature, so you won’t be caught off-guard and unprepared.
Gradually, you will build up a whole range of homemade meals you can cook quickly
and easily, which are much better for your health than ready-made supermarket meals.
28

WEIGHT MAINTENANCE MEAL PLANS
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast AM AM AM AM AM AM AM
Menu Item Fruit Salad and Peanut Butter on Boiled eggs and Fruit salad & yoghurt Muesli mix & fruit Scrambled eggs on Almond butter on
yoghurt toast crackers toast toast
Protein Low fat natural - Boiled eggs Low fat natural Low fat natural Scrambled eggs -
yoghurt yoghurt yoghurt
Starch - Wholegrain toast Ryvita crackers - HM wheat free Rye toast (wheat Whole grain toast
muesli free)
Fruit Fresh fruit salad Fresh fruit of choice - Fresh fruit salad Fresh fruit of choice - Fresh fruit of choice
Veg - - - - - Rosa tomatoes -
Fat – 1 portion Raw almonds Peanut butter Butter Raw mixed nuts Raw almonds - Nut butter
Lunch MIDDAY MIDDAY MIDDAY MIDDAY MIDDAY MIDDAY MIDDAY

Menu Item Sesame beef salad Tuna & tomato Feta & tomato salad Grilled chicken Mozzarella on mul- Roast beef & salad Avocado on toast
salad salad tigrain
Protein Grilled beef strips Tuna (in brine) Feta cheese Chicken breast – Melted mozzarella Lean roast beef -
diced
Starch Sweetcorn Baked sweet po- Sweetcorn Wholegrain crack- Wholegrain toast Wheat free wrap Whole grain toast
tato ers
29
Salad/Veg Green salad Mixed salad Herb salad Green salad Mixed salad Mixed salad Sliced tomato
Fat – 1 portion Avocado (1/4) Honey mustard Olives Balsamic & olive oil - Avocado (1/4)
dressing
Dinner PM PM PM PM PM PM PM
Menu Item Chicken kebabs & Spaghetti Grilled steak & veg Grilled fish & veg Indulgent meal of Grilled steak & veg Tuna & tomato
veg bolognaise choice salad
Protein Grilled chicken Lean beef mince Fillet/sirloin steak Grilled line fish - Fillet/sirloin steak Tuna (in brine)
breast
Starch - Pasta - - - - Provita crackers
Salad/Veg Grilled mixed veg HM tomato based Mixed salad Ratatouille - Baked mixed vegs Sliced tomato
sauce
Fat – 1 portion - Parmesan cheese - - - Cold pressed olive Light mayonnaise
oil
Plan 1 This plan is ideal for: Non-active women small-framed men

and
Abbreviations HM = homemade
Menu Item Fruit Salad and Peanut Butter on Boiled eggs & toast Fruit salad & Muesli mix & fruit Scrambled eggs on Almond butter on
yoghurt toast yoghurt toast toast
Protein Low fat natural - Boiled eggs Low fat natural Low fat natural Scrambled eggs -
Starch - Wholegrain toast Ryvita crackers - HM wheat free Rye toast (wheat Whole grain toast
muesli free)
Fruit Fresh fruit salad Fresh fruit of choice - Fresh fruit salad Fresh fruit of choice - Fresh fruit of choice
Veg - - - - - Rosa tomatoes -
Fat – 1 portion Raw almonds Peanut butter Butter Raw mixed nuts - Butter Nut butter

Menu Item Sesame beef salad Tuna & tomato Feta & tomato salad Grilled chicken Mozzarella on mul- Roast beef & salad Avocado on toast
salad salad tigrain
Protein Grilled beef strips Tuna (in brine) Feta cheese Chicken breast – Melted mozzarella Lean roast beef -
diced
Starch Sweetcorn Baked sweet po- Sweetcorn Wholegrain crack- Wholegrain toast Wheat free wrap Whole grain toast
tato ers
30
Salad/Veg Green salad Mixed salad Herb salad Green salad Mixed salad Mixed salad Sliced tomato
Fat – 1 portion Avocado (1/4) Honey mustard Olives Balsamic & olive oil - - Avocado (1/4)
dressing
Menu Item Chicken kebabs & Spaghetti Grilled steak & veg Grilled fish & veg Indulgent meal of Grilled steak & veg Tuna & tomato
veg bolognaise choice salad
Protein Grilled chicken Lean beef mince Fillet/sirloin steak Grilled line fish - Fillet/sirloin steak Tuna (in brine)
breast
Starch Brown & wild rice Pasta Baked butternut Brown & wild rice - Brown rice Provita crackers
Salad/Veg Grilled mixed veg HM tomato based Mixed salad Ratatouille - Baked mixed vegs Sliced tomato
sauce
Fat – 1 portion - Parmesan cheese - - - Cold pressed olive Light mayonnaise
oil
Plan 2 This plan is ideal for: Men, active indi- and sports people
viduals
Menu Item Boiled eggs & toast Fruit salad & Muesli mix & fruit Scrambled eggs on Fruit salad & Almond butter on Small omelette
yoghurt toast yoghurt toast
Protein Boiled eggs Low fat natural Low fat natural Scrambled eggs Low fat natural - 3 egg omelette
Starch Ryvita crackers - HM wheat free Rye toast (wheat - Whole grain toast Feta cheese
muesli free)
Fruit - Fresh fruit salad Fresh fruit of choice - Fresh fruit salad Fresh fruit of choice Fresh fruit of choice
Veg - - - Rosa tomatoes - - Mushrooms & toma-
toes
Fat – 1 portion Butter Raw mixed nuts - Butter Raw mixed nuts Nut butter Butter

Menu Item Grilled chicken Feta & tomato salad Mozzarella on rye Avocado on toast Smoked mackerel Sesame chicken Grilled fish & rice
salad & salad salad
Protein Chicken breast – Feta cheese Melted mozzarella - Smoked mackerel Grilled chicken Grilled line fish
diced strips
Starch Sweetcorn Provita crackers Rye bread (wheat Whole grain toast Herbed new pota- Ryvita crackers -
free) toes
31
Salad/Veg Green salad Herb salad Mixed salad Sliced tomato Mixed salad Mixed salad Steamed summer
veg
Fat – 1 portion Balsamic & olive oil Olives - Avocado (1/4) - - Butter
Menu Item Spaghetti Roast chicken & Lean beef stirfry Fish kebabs & veg Grilled steak & veg Indulgent meal of Chunky veg soup
bolognaise vegs choice
Protein Lean beef mince Grilled chicken Grilled beef strips Grilled fish kebabs Fillet/sirloin steak - -
Starch Pasta - - Baked pumpkin - - Rye toast (wheat
free)
Salad/Veg HM tomato based Steamed green Stirfry mixed veg Ratatouille Baked mixed vegs - -
sauce beans
Fat – 1 portion Parmesan cheese - - - Cold pressed olive - Parmesan cheese
oil
Plan 1 This plan is ideal for: Non active women small framed men
and
Menu Item Boiled eggs & toast Fruit salad & Muesli mix & fruit Scrambled eggs on Fruit salad & Almond butter on Small omelette
yoghurt toast yoghurt toast
Protein Boiled eggs Low fat natural Low fat natural Scrambled eggs Low fat natural - 3 egg omelette
Starch Ryvita crackers - HM wheat free Rye toast (wheat - Whole grain toast Feta cheese
muesli free)
Fruit - Fresh fruit salad Fresh fruit of choice - Fresh fruit salad Fresh fruit of choice Fresh fruit of choice
Veg - - - Rosa tomatoes - - Mushrooms & toma-
toes
Fat – 1 portion Butter Raw mixed nuts - Butter Raw mixed nuts Nut butter Butter

Menu Item Grilled chicken Feta & tomato salad Mozzarella on rye Avocado on toast Smoked mackerel Sesame chicken Grilled fish & rice
salad & salad salad
Protein Chicken breast – Feta cheese Melted mozzarella - Smoked mackerel Grilled chicken Grilled line fish
diced strips
Starch Sweetcorn Provita crackers Rye bread (wheat Whole grain toast Herbed new pota- Ryvita crackers Brown rice
free) toes
32
Salad/Veg Green salad Herb salad Mixed salad Sliced tomato Mixed salad Mixed salad Steamed summer
veg
Fat – 1 portion Balsamic & olive oil Olives - Avocado (1/4) - - Butter
Menu Item Spaghetti Roast chicken & Lean beef stirfry Fish kebabs & veg Grilled steak & veg Indulgent meal of Chunky veg soup
bolognaise vegs choice
Protein Lean beef mince Grilled chicken Grilled beef strips Grilled fish kebabs Fillet/sirloin steak - -
Starch Pasta Herbed new pota- Brown & wild rice Brown & wild rice Baked sweet pota- - Rye toast (wheat
toes toes free)
Salad/Veg HM tomato based Steamed green Stirfry mixed veg Ratatouille Baked mixed vegs - -
sauce beans
Fat – 1 portion Parmesan cheese - - - Cold pressed olive - Parmesan cheese
oil
Plan 2 This plan is ideal for: Men, active indi- and sports people
viduals
Abreviations HM = homemade

Schedule

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FIT IN OR FAT OFF

HEAD OFFICE - Lara Swanepoel 083 626 3877

Choose the right quality foods

Meal planning and cooking methods

Putting the quality foods together to create tasty meals.

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Continue following the principles of the Lifestyle Maintenance Regime.

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The body’s basic nutrient needs

NUTRIENT ROLE IN YOUR BODY SOURCE

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WHAT IS NATURAL FOOD?

Natural edible foods meet with one of the following 4 criteria:

PROCESSED AND ARTIFICIAL FOODS

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THE ROLE OF YOUR LIVER

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CALORIES / KILOJOULES ARE NOT CREATED EQUAL

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NUTRIENT HEALTHY FOOD PROCESSED /

HORMONAL BALANCE AND WEIGHT MAINTENANCE

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White and brown bread

HGH (HUMAN GROWTH HORMONE / SOMATOTROPIN)

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Serotonin is a chemical signaller (neurotransmitter) converted from an essential amino

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Symptoms of serotonin imbalance include:

Healthy serotonin levels are naturally achieved by:

CHOOSE THE BEST FOODS

VEGETABLES AND FRUIT

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BEST VEGETABLE CHOICES

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BEST FRESH FRUIT CHOICES

Apple - red, green or yellow

Medium pace digesting or Med GI / GL

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DRIED FRUIT TYPE

Examples of processed grain and other carbohydrate foods:

Bread Corn products

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THE IMPORTANCE OF FIBRE

BEST GRAIN/STARCH CHOICES

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BEST RED MEAT CHOICES

TYPE QUALITY COOKING METHOD

BEST POULTRY CHOICES

TYPE QUALITY COOKING METHOD

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A FEW OF THE BEST FISH AND SHELLFISH CHOICES:

TYPE QUALITY COOKING METHOD

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A FEW OF THE BEST EGG CHOICES

TYPE QUALITY COOKING METHOD

Not all dairy supports good health!

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YOGHURT TYPE QUALITY

RBGH (RECOMBINANT BOVINE GROWTH HORMONE)

SOY PROTEIN FOODS

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EFA’S - ESSENTIAL FATTY ACIDS

THERE ARE TWO KINDS OF EFA’S: