Cary's new eating Guidelines

FOOD CONSUMPTION FOR 24 HOURS

Low fat milk ml 200

Digestive Biscuits gr 40
Wholewheat Bread gr 140
Pasta gr 130
Lean Meat gr 200
Parmesan Cheese gr 10
Oil gr 40 (the quantity of oil is much less if using cooking oil. R
Vegetables free extra virgin olive oil, which helps to reduce cholestrol
Fruit gr 400 (2 portions)

Example of food distribution:

substitutions permitted in quantities sugg
Breakfast ↓
↓
Low Fat Milk ml 200 or: Low fat fruit yoghurt
Digestive Biscuits gr 40 or: crackers or bread sticks
or: daily bread
or: wholewheat bread

Snack:

Fresh fruit gr 200 seasonal fruit: 1 medium portion

substitutions permitted in quantities sugg

Lunch: ↓
↓
Pasta gr 80 or: brown rice parboiled
or: polenta, cous cous, barley rice
or: Bowl of minestrone soup with 50gr pasta in
or: dry legumes
or: fresh or frozen legumes
or: pasta 60gr + 50gr dry legumes
or: pasta 60gr + 120gr fresh or frozen legumes

Tomatoes or: pasta sauce with vegetables or pesto with a

or: lean meat pasta sauce*
or: fish pasta sauce**
Parmesan gr 10 grated 2 teaspoons (not cheddar, only parm
Lean meat about gr 100-120 or: fish (1portion) about
or: Cooked ham
 or: sandwich beef (fatless)
or: Tuna in brine
or: eggs (even an omelette)

Vegetables single or mixed, cooked or raw, seasonal

oil gr 20 (4 teaspoons) preferably extravirgin olive oil
Wholewheat bread gr 70 or: daily bread
or: extra pasta
or: dry legumes

Snack:

Fresh fruit gr 200 seasonal fruit: 1 medium portion

substitutions permitted in quantities sugg

Dinner: ↓
↓
Pasta Or Rice gr 50 or: daily bread
or: wholewheat bread
or: dry legumes
Vegetable Broth or: meat broth, fat skimmed off
or: cream of vegetable soup (without cream!)
Lean Meat about gr 100 - 120 or: fish (1 portion) about
or: mozarella*** or low fat feta
or: Pecorino cheese
or: Parmesan
or: ricotta cheese or cottage low fat
Vegetables: as for lunch
Oil gr 15 (3 teaspoons) preferably Extra virgin olive oil
Wholewheat bread gr 70 or: daily bread
or: extra pasta
or: dry legumes

* like a bolognaise, but remember, all your ingredients must come from those permitted, s
add extra oil! But, vegetables are free so you can add what you want.
** I can give you a nice recipe for a fish based pasta sauce, very yummy
*** The mozarella here, is a very soft white cheese, not the yellow fatty one in SA. You cann
100gr of tussers!!!! If you cant find a traditional italian mozarella or buffalo mozarella, th
rather stick to the low fat feta.

The fruit snacks mentioned, can be consumed at the end of the meals (breakfast or lunch) as dess
morning and afternoon as snacks.
1 medium portion of fruit is equal to:
1 medium sized fruit eg an apple, pear, orange or peach
2 - 3 slices of pineapple, 200g strawberries or fresh cherries, 1 small banana or half a banana (too
3 or 4 kiwis, 3 or 4 apricots
4 or 5 mandarins (naartjies) here the mandarins are smaller

The lunch and supper is divided typically into two dishes, first course and second course. Try to ea
instead of making one big plate, as it will take you longer to eat and help you register that you are
So, have a pasta dish with a simple sauce to start (or a salad) then have your meat course or soup

The weights of the ingredients are considered as raw foods.

The cheeses are considered concessions and should only be had 2 or 3 times a wek, in place of me

Try not to eat potatoes too often, not more than once a week.

Be careful of pizza (once a week) it must be thin and small (italian pizza has that same low fat moz
not layered with fatty cheese like in sa)

Try to eat fish at least 3 times a week

Its very important to distribute the 24 hour food supply into at least 3 meals, or
24 hour food totals.

Recommended Condiments

Try to cook without salt and add as little as possible (you know salt is evil, I have change to a dietic

You can use lots of herbs and spices, vinegar, lemon juice etc to spice up the flavours of food.

Its not recommended to eat sauces like mayonnaise (EVIL), mustard, tomato sauce, or stock cubes
and monosodium glutamate.

The only oil recommended is EXTRA VIRGIN OLIVE OIL, learn to cook with less oil, or without.
No butter!!!!!! Try bread with a bit of olive oil, very yummy

Recommended cooking

Roasting, boiling, steaming, with tomatoes, in pan, microwave. In the oven with foil, with little win

The meat can be any kind: beef, veal, chicken, turkey, lamb, pork, rabbitt (hehe they eat a lot her
choose the least fatty part or cut out the visible fat and skins!
White meat is the preferred meat (chicken, rabbit, turkey)

Recommended Beverages

The drink recommended with food is WATER. You can also drink tea, coffee (without milk, or bit of
without sugar. Limit coffee especially in the case of hypertension or high blood pressure.

As a sweetener, it is better to use fructose sugar (not sure if you find it in sa….think you do.)

You may not drink sodas!!! Even diet is not recommend as they are so full of chemical shit that m
Fruit juice is not recommended even without added sugar, as it really is just sugar, and will send y
and create cravings.

Sweet things need to be limited in general, to try and control blood sugars. Including jams, sweets

Try to move around a bit everyday, even a thirty minute brisk walk help, to add intensity carry two
light weights.
s if using cooking oil. Recommended is
ps to reduce cholestrol.)

ted in quantities suggested

gr 200
gr 40
gr 50
gr 60

dium portion

ted in quantities suggested

gr 80
gr 80
oup with 50gr pasta in
gr 100
gr 250
ry legumes
resh or frozen legumes

getables or pesto with a little olive oil

not cheddar, only parmesan)

gr 130 - 180
gr 60
 gr 60
gr 60
1 or 2

virgin olive oil

gr 60
gr 50
gr 60

dium portion

ted in quantities suggested

gr 60
gr 70
gr 60

soup (without cream!)

gr 130 - 180
gr 100
gr 80
gr 60
tage low fat 100

virgin olive oil

gr 60
gr 50
gr 60

rom those permitted, so dont

ty one in SA. You cannot eat

or buffalo mozarella, then

kfast or lunch) as dessert or later

a or half a banana (too sugary)

econd course. Try to eat this way,
u register that you are full
ur meat course or soup etc.

s a wek, in place of meat

that same low fat mozarella type cheese

t least 3 meals, or 3 meals and 3 snacks. But not to go over the

have change to a dietic low sodium salt)

e flavours of food.

o sauce, or stock cubes which contain fats

ss oil, or without.

with foil, with little wine etc added…

hehe they eat a lot here),

(without milk, or bit of low fat), herbal tea, infusions

ood pressure.

….think you do.)

of chemical shit that mess with your hormones etc

sugar, and will send you blood spiking and dropping

Including jams, sweets, ice pops, dry fruit.

add intensity carry two bottles of water in your hands, or