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theplanA higher protein, low GIweight loss planfor adults up to 50 years

Aboutthe PlanIf you need to lose weight and improve your cholesterol, blood pressure orblood glucose levels, this plan can help you.Benefits of eating from key food groupsEating a variety of foods from these key food groups in the right portion sizes helpsyou get all the nutrients you need for good health.Protein-rich foods such as leanmeat, fish and eggs for iron, zinc,vitamin B12 andomega-3Wholegrain, high fibre and low GIgrain foods for carbohydrate,dietary fibre, thiamin, folateand iodineDairy foods for calcium, riboflavin,vitamin B12and proteinVegetables for vitamin C, folate,potassium, beta-caroteneand dietary fibreFruit for vitamin C, potassiumand dietary fibreOils and spreads for essentialfatty acids andvitamins D & EThe Live Well Plan shows you how to make simple changes to your dietand lifestyle to lose weight and improve your health so you have moreenergy to enjoy life.There are three parts to The Live Well Plan:1 A higher protein, low Glycemic Index (GI) eating plan2 Advice on regular exercise3 Tips to achieve mindful eatingThe eating plan encourages a variety of protein-rich and low GI foodswithout cutting out carbs and explains how to choose foods from key foodgroups in the right portion sizes to help you lose weight.Benefits of a higher protein, low GI eating plan:3 Scientifically proven to lose weight and body fat3 More filling so you are less likely to feel hungry3 Helps lower blood pressure and triglycerides(fat in the blood)3 Helps manage cholesterol and blood glucose(sugar in the blood)23

Eating planThe recommended units per day for each food group are based on a higher proteinweight loss plan. Use this eating plan as a guide to control your weight*.Meat & alternativesGrains & cereal foodsDairy foodsFruitVegetablesOils and spreads3 units4 units2 ½ units2 unitsAt least 5 units3 unitsTo enhance variety and meet yournutritional needs, base yourmeals around: Six units of beef and lamb aweek, spread over 3 to 4 meals,for iron and zinc Fish twice a week for omega-3 Legumes 2 to 3 times a week fordietary fibre Up to 6 eggs a week1 unit 100g (raw weight) meat trimmedof fat (beef, lamb, veal, chicken,pork, turkey), fresh or canned fish 2 eggs 1 cup (150g) cooked or cannedlegumes/beans e.g. lentils,chickpeas (no added salt) 170g tofu 30g nuts and/or seeds(no added salt)Choose a variety of wholegrain,higher fibre and low GI choices#Choose a variety of mostly reducedor low fat choices over the weekChoose a variety of choices overthe weekChoose at least 3 differentcoloured vegetables each dayChoose a variety of healthier oilsand spreads such as canola, oliveand sunflower1 unit 1 unit 1 unit 1 unit 1 unit 1 slice (40g) of bread, half abread roll or flat bread 2/3 cup (30g) high fibrebreakfast cereal flakes ¼ cup (30g) muesli ½ cup (120g) cooked porridge ½ cup (75-120g) cooked pasta,rice, noodles, couscous, barley,quinoa etc. 3 crisp breads (35g) 1 crumpet (60g) or Englishmuffin (35g) 1 cup (250ml) milk or calciumfortified soy milk ¾ cup (200g) yoghurt 2 slices (40g) cheese ½ cup (120g) ricotta cheese 1 medium piece or 2 small piecesof fruit (150g) 1 cup (150g) diced or canned fruit(no added sugar) 30g dried fruit ½ cup (75g) cooked vegetables 1 cup salad or greenleafy vegetables 1 medium tomato ½ medium potato or sweetpotato 1 tsp. oil (e.g. canola, olive,sunflower) 1 tsp. margarine spread A unit of potato or sweet potatocan be substituted for one of yourgrains and cereal units.Free foods - Low in kilojoules. Eat as desired.Vegetables and saladEat vegetables freely† such as capsicum, carrots,cauliflower, celery, cucumber, green beans, lettuce,mushrooms, peas, pumpkin, tomatoes, zucchini etc.†excludes potato and sweet potato# Visit4Add flavours to mealsFor example: chilli sauce, clearsoups/broths (salt reduced), currypowder, garlic, ginger, herbs, spices,lemon juice, mustard, vinegar etc.www.gisymbol.com.au for more information about the Glycemic Index.TreatsDrinksDrink mainly water. You canalso have tea, cocoa, dietdrinks (e.g. diet cordial) andmineral water (unflavoured).2 serves PER WEEK (optional)1 unit 1 glass (150ml) wine1 bottle (375ml) light beer20g chocolate2 plain sweet biscuits1 small packet potato crisps (20g)Or other food up to the value of 450kJ* Your daily kilojoule (kJ) requirements will vary depending on your height, weight, activity levels and the amount of weightyou need to lose. The units per day for each food group are recommendations only and do not cover special dietaryrequirements e.g. vegetarian or allergies. Consult an Accredited Practising Dietitian (APD) for tailored dietary advice.5

Planning mealsWEEKDAY EXAMPLEThese weekday and weekend examples show you how you can plan your meals to meet your daily units.MEAT/ALT GRAINSDAIRYFRUITVEGOILSWEEKEND EXAMPLEMEAT/ALT GRAINSDAIRYFRUITVEGOILSBreakfastBreakfast2 oil/spreads1 vegetable1 ½ dairy2 eggs omelette (with 20g reduced fatcheese, tomato and mushrooms), 2slices soy & linseed toast and 2 tsp.margarine spread2 grains1 meat/alt1 fruit1 dairy1 grainBowl of high fibre, low GI cereal (30g)and low fat milk (250ml) topped withsliced fresh fruit (150g)1 skim latte or cappuccino (250ml)Lunch2 vegetables1 oil/spread4 vegetables1 fruit1 oil/spread4 vegetables1342½273Free food vegetable soup342½25TIP: combine units to make a portion3 100g lean beef mince 1 cup kidney beans 2 units of meat/alternatives3 1 cup pasta 2 units grains/cereals6Total daily unitsTREAT1 treatTreats1 glass wine (150ml)1 grain1 meat/altTotal daily unitsChicken casserole (100g dicedchicken breast, raw weight), ½ cupcooked couscous, 2 cups cookedmixed vegetables e.g. mushrooms,carrot and broccoli and 1 tsp. olive oil150g fresh fruit saladDinnerBeef stir-fry (100g stir-fry strips, rawweight), ½ cup cooked basmati rice,2 cups cooked mixed vegetablese.g. bok choy, carrot, mushrooms,capsicum and 1 tsp. canola oil1 fruit1 fruit1 meat/alt1 piece fresh fruit30g almonds & walnutsDinner1 grainAfternoon tea1 low fat yoghurt (200g) with 150gstrawberries1 meat/alt2 oil/spreads1 vegetable½ dairy2 grains1 meat/altWholegrain bread sandwich (2 slices)with canned tuna (100g), 1 slice (20g)reduced fat cheese, 1 cup salad and2 tsp. margarine spread1 dairyLunch1 meat/altThai beef salad (100g rump steak, rawweight), ½ cup cooked noodles & plenty(2 cups) of salad vegetables e.g. tomato,cucumber, rocket, carrot & bean sprouts1 dairy1 low fat yoghurt (200g)1 grainMorning tea3Create a soup with any combination of vegetables and salt reduced stock e.g. tomato,pumpkin, peas, carrot, zucchini, cauliflower, silverbeet, leeks, celery, mushrooms etc.Free food saladCreate a salad using any combination of vegetables e.g. lettuce, rocket, babyspinach, shallots, tomato, cucumber, carrot, capsicum, asparagus, celery etc.7

ShoppingguidePortion sizesLarge portions are a common cause of weight gain. Use the following guide tocontrol your portion sizes.Keep your meat/alternative and grain foods to a quarter of the plate each, leaving plentyof room for vegetables. Add a unit each of dairy foods and fruit to the meal if desired.Dairy foodse.g. milk,yoghurt,cheeseFruitMeat, fish,chicken, eggs,legumes/nutsThese basic ingredients make it easyto cook a quick, healthy meal any time.FRIDGEFREEZERPANTRY Always have at leastfive different types ofvegetables availableeveryday Eggs, milk & cheese Always have at leastone type of freshlean meat e.g. beef,lamb, chicken, fishavailable everyday Leftover cookedmeat e.g. roast lamb Beef or lamb steakcan be sliced whenfrozen for stir fry Frozen leftoverse.g. bolognaise sauce Vegetablese.g. peas Canned tuna & salmon Canned vegetables e.g.tomatoes (no added salt) Canned legumes e.g. threebean mix (no added salt) Pasta, noodles and rice Dried herbs and spices Oils e.g. olive, canola Stock (salt reduced) Vinegar Sauces e.g. soy sauce(salt reduced)VegetablesFLAVOUR INSPIRATIONSGrains:pasta, rice,noodles, etc.Use these as a guide for portion sizes.100g (rawweight) meat,chicken or fish palm of hand8½ cup(cooked)pasta onesmalltong full20g chocolate one row/four squaresCurry ginger garlic ground coriander ground cumin turmericCasserole garlic thyme red wine tomato paste*Thai chilli lemongrass lime juice fish sauce spring onionMoroccan garlic ginger cinnamon cumin lemonChinese soy sauce* or oyster sauce honey garlic sesame oilMexican lime chilli paprika coriander red onionGreek garlic lemon oregano natural yoghurt (reduced fat)Spanish paprika garlic saffron thyme red onionItalian basil parsley garlic tinned tomatoes**salt reduced or no added salt½ cup (cooked) rice four heaped tablespoonsTIPS3 Serve steak, chicken or fish sliced over a salad for the whole family toshare to make the portions go further3 Keep vegetables fresh for longer: Buy only what you need Store in plastic bags in the vegetable crisper of your fridge Store fruits and vegetables separately9

Meal ideasfor you & your familyFor recipe ideas, visit www.themainmeal.com.auThere is no need to cook special meals on this eating plan. Simply adapt your portion sizes when serving from the family meal.Spaghetti bolognaiseMeat, fish or chicken with salad or vegetablesCook your usual spaghetti bolognaise recipewith lean mince and serve with a side saladof mixed leafy greens.Your portion one small tong full ofspaghetti, three spoons of bolognaisemince & sauce, 40g reduced fat gratedcheese and plenty of salad.TIP: Replace pasta with grilled eggplantslices, top with bolognaise sauce, sprinklewith 40g reduced fat grated cheese andbake for 30 minutes at 180 C.Roast meat and vegetablesYour portion 200g (raw weight,trimmed of fat) steak, chicken or fish.You can slice steak or chicken to shareand eat four-six slices. Serve with plentyof vegetables and one unit of grainssuch as brown rice, quinoa or burghal.TIP: Flavour meat and vegetableswith herbs and spices as a healthyalternative to salt.Stir-fryRoast plenty of vegetables (e.g. carrots,zucchini, capsicum, pumpkin), potatoor sweet potato and lean meat. Flavourmeat with herbs and spices or marinade inreduced fat natural yoghurt.10Grill, pan fry or barbeque steak, fish orchicken (trimmed of fat) and serve witha large salad or steamed vegetables andgrains such as brown rice or quinoa.Cook stir-fry with plenty of vegetablesand one meat/alternative such as beef,lamb, chicken (trimmed of fat), seafoodor eggs and serve with noodles or rice.Your portion two slices of roast meat(trimmed of fat), plenty of roast vegetablesand half a potato or sweet potato(equivalent to one unit).Your portion four heaped tablespoonsof basmati rice or one small tong full ofnoodles, top with stir fry. As a guide, about10 cooked thin meat strips is equivalent to100g. Serve with plenty of vegetables.TIP: Use one tsp. olive oil per person forroasting the vegetables i.e. if cooking forfour people use four tsp. one tbsp.TIP: Cook with a variety of healthieroils such as olive, canola, sunflower orpeanut oil.11