A Quick Guide

Improve health with better eating habits!

Calories

Calories

Track what you eat

and maintain your weight

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Diet

SAFE FOODS

What to eat and what not to?

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Routine

ROUTINE

A typical daily routine

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Calories

Low Cal foods
  • Oats- 303 cal/cup
  • Berries- 68 cal/cup
  • Yogurt- 245 cal/cup
  • Chia seeds- 186cal/ounce
  • Lentils- 230 cal/cup
MacroNutrients
  • High carb foods:

Bread, rice, pasta, oats, quinoa, couscous.
Starchy vegetables (potatoes, corn and pumpkin)
Beans and pulses
Some dairy foods such as milk and yoghurt.
Fruit.

  • High protien foods:

Dairy food such as milk and yoghurt
Beans and pulses
Eggs
Nuts
Soy and tofu products

High Cal Foods
  • Rice. Nutrition
  • Potatoes and Starches. Nutrients in potato starch
  • Whole Grain Bread. Nutrition facts
  • Milk. Breaking down the Nutritional Elements in a Cup of Milk
  • Nuts
  • Dried Fruit.

SAFE FOODS

VEGETABLES

  • Asparagus
  • Aubergine
  • Beetroot
  • Brocolli
  • Brussel Sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cooked tomatoes
  • Cucumber
  • Green Beans
  • Iceberg/Romaine Lettuce
  • Kale
  • Okra
  • Pak Choi
  • Parsnips
  • Peppers
  • Potatoes
  • Spinach
  • Squash
  • Swede
  • Sweet Potatoes
  • Zucchini

FRUITS

  • Apples
  • Banana
  • Blackberries
  • Blueberries
  • Dried dates
  • Pears
  • Strawberries

SNACKS

  • Organix - Oat & banana flapjacks (not more than 1 packet a day)
  • Nairns Gluten free - Plain Oat biscuit (he likes with mashed banana & drop of honey)
  • Dairy free ice-cream (be careful which type)
  • Homemade ice lollies
  • Raisins (small amt)
  • Kiddylicious- Smoothie Melts Blackcurrant,Apple & Banana ](not more than 1 packet a day)s
  • Kiddylicious- Apple Fruit Wriggles (not more than 1 packet a day)
  • Bear Paws- Strawberry & Apple (not more than 1 packet a day)

MEAT/FISH

  • Plain beef from the counter only (ask if allergy free)
  • Fresh salmon from the counter only (ask if allergy free)
  • Eggs (not more than 1 per week)

SUGARS/SWEETNERS

  • Coconut sugar
  • Honey
  • Agave

OILS

  • Sunflower oil (tiniest amount)

HERBS & SPICES

  • Spring Onion
  • Pinch of garlic
  • Pinch of ginger
  • Pinch of black pepper
  • Salt

MILK

  • Oatly Milk

CEREALS

  • Gluten-free porridge (please check manufacturers label)
  • Gluten-free rice porridge flakes (please check manufacturers label)

GRAINS

  • White Rice

SAMPLE MEAL PLAN

Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Breakfast
Whole-grain cereal with berries and oat milk; or pair yogurt with Paranthas
Snack
Grab some fruits or nuts
Lunchbox
lentils, vegies, whole grains ,rice ,salad ; cotage cheese
Supper
Stir fry rice with Peppers, Spring Onions and Carrots
Steak, Mashed Potato & Asparagus
Stir fry rice noodles with spinach, spring onions and peppers. Salmon
Boiled potatoes with zucchini and radishes
Tuna stew with boiled rice & ve
Tomato risotto or Veggie risotto
Potato and veggie stir fry
Snack/Drink
either fruit or plain milk.

SAMPLE ROUTINE

Morning

  • Drink water & toilet
  • Be grateful
  • Go for a run
  • Bath, Get dressed
  • Breakfast
  • Off to school

Afternoon

  • Lunch
  • Power nap
  • Skill or Hobby devolopment

Evening

  • Pray
  • Read a book
  • Workout
  • Dinner
  • Syllabus stuff, sleep