Basic diet plan
Tea, coffee, or cocoa with ¼ cup of low-fat milk
|Lunch||2-4 servings of bread
2 servings of meat/cheese
1 serving of vegetables
1 serving of fruit
Tea or coffee with ¼ cup of low-fat milk OR 1 glass of fruit juice
|Supper||2 servings of meat/cheese
2 servings of starch
2 teaspoons of fat
Tea, coffee or cocoa with ¼ cup of low-fat milk
Low-fat diet recommendations
- Skimmed milk, and milk products, e.g. yoghurt and cottage cheese made from skimmed milk.
- Low-fat cheese, e.g. mozzarella, edam and tilsiter.
- Unrefined cereals, e.g. whole-wheat, brown or rye bread, brown rice, unrefined maize meal, bran-rich breakfast cereals, oats, maltabella, crisp breads, pasta (spaghetti, macaroni, noodles).
- Fresh and preferably raw fruit and vegetables, canned or frozen vegetables, dried fruit.
- Boiled or poached eggs, restrict to 4 per week.
- Small portions of meat, chicken or fish with all the visible fat cut off and prepared by grilling, steaming or pan baking without added fat.
- Legumes, e.g. cooked dry beans, peas, lentils and vegetable protein meat replacers, e.g. Toppers.
- 2 tablespoons of fat-reduced margarine with a high polyunsaturated fatty acid content, or sunflower, avocado or canola oil, or low-oil dressing.
- Eat these low-fat foods in moderation and the fat cells will start to disappear.
- Cut down on alcohol intake to save on kilojoules and lose weight fast. Stick to one glass of red wine or whisky per day.
- Always read food labels to check how much fat a specific product contains.
Foods to avoid
- Processed foods: read the labels and see how much fat they contain.
- Food preparation methods that add fat to food, like frying. Sauces made from meat drippings and commercial dressings made with oil and eggs, e.g. mayonnaise (use low-oil dressings).
- Processed meats such as polony, ham, bacon, sausages, pies and sausage rolls (use reduced fat meat products).
- Cakes, pastries, biscuits, doughnuts, refined rusks and chocolate.
- Hard or high-fat cheeses, e.g. gouda, cheddar, camembert and parmesan.
- Full-cream milk products, ice cream and commercial puddings.
- Coffee creamers, milk blends, cream, suet, lard.
Burn up more energy by starting to exercise, but just check with your doctor first if you can participate in an exercise programme.
Regular brisk walking/running in the fresh air is probably the most pleasant and healthy form of exercise. Start gradually and increase how long and how actively you walk or run over a period of time. Enjoy.
If you prefer working out, or doing aerobics, join a good gym.
Regular swimming, cycling, tennis and squash are also excellent ways of increasing your energy output and firming the body