Eat both fi sh and chicken at least twice a week. Eat …

1 3 Dietician Celeste Naude from the Nutrition Information Centre at Stellenbosch University worked out our easy 1-2-3-4 mix-and-match eating plan. It allows you to take in all the unre ned carbohydrates, coarse bre, good fats and other essential foods your body needs. NB: This plan is just an eating guide and therefore not a personal eating plan precisely adapted to your personal needs. Consult a registered dietician for a personal weight-loss programme. Join a reputable diet or diet-exercise club if you need additional one option from 1, 2, 3 and 4 a day, then eat 1 + 2 + 3 + 4 + exercise and you WILL lose 12 WEEK EATING PLANBREAKFAST OPTIONSLIGHT MEALSMAIN MEALSSNACKS24 2 slices wholewheat/seed bread can tuna in spring water 1 heaped t low-fat mayonnaise fresh rocket, chopped celery 1 fruit Spaghetti bolognaise, made with extra-lean mince, 100% durum wheat spaghetti, canned/fresh tomatoes, garlic, chopped carrots, onion, herbs, 2 t olive oil for preparation (no cream) Portion: c bolognaise ( 120 g).

2 2/3 c cooked spaghetti Green salad (no cheese or dressing) 3 wholegrain crackers, lightly spread with sh paste, smooth cottage cheese or Marmite 1 fruit plus 200 ml fat-free drinking yoghurt 1 med pita lled with 2 slices lean ham, 3 heaped t avocado, fresh spinach leaves, sliced tomato 1 fruit 1-2 c low-fat soup* 1 medium wholewheat/seeded roll Green salad with 4-5 olives and 4-5 nuts or 3 heaped t avocado * Soup with less than 3 g fat and less than 220 kJ per 100 ml Examples: Pick n Pay Minestrone, Tomato and Basil, Tomato and Roasted Pepper, Potato, Leek and Pea Woolworths: Chunky Vegetable, Milanese Minestrone, Chilli Beef and Bean, Butternut and Orange 1 slice wholewheat bread, lightly spread with sh paste, smooth cottage cheese or Marmite 1 fruit 175 ml fat-free yoghurt 1 medium ciabatta roll with 1 boiled egg, 1 heaped t low-fat mayonnaise, fresh parsley Green salad (no cheese or dressing) 1 fruit 1 slice wholewheat bread, topped with tomato slices 1 fruit plus 200 ml fat-free drinking yoghurt 2 slices wholewheat/seed bread (toasted if you like) Topping: Fresh/grilled tomato slices + 3 t fat-free cottage cheese, season with fresh/dried basil 1 fruit Pasta salad with 2/3 c cooked pasta, 1 small grilled/smoked chicken breast, 2 T chickpeas or kidney beans, topped with 2 T honey and mustard dressing; cherry tomatoes or tomato cubes, fresh coriander.

3 Cucumber 1 fruit 1 palm-size sh llet ( 120 g), grilled with sh spice and lemon (preferably oily sh type) 1 large baked potato (rubbed lightly with olive oil and salt and baked until soft), topped with 1 t pesto ( basil/coriander/olive) Steamed sprouts, broccoli, cauli ower Wilted spinach with a squeeze of lemon juice and black pepper 2 slices wholegrain bread with 2 slices beef silverside/pastrami, wholegrain mustard, gherkins, 30 g cheese Green salad (no cheese or dressing) 1 fruit Roast chicken ( 120 g) (avoid skin) 1 c butternut, roasted with tomatoes, 2 t olive oil, sprinkled with cinnamon and served with fresh coriander Steamed cauli ower, broccoli and Brussels sprouts 1 c low-fat vegetable soup, 1 slice wholewheat bread 1 medium fruit Mixed salad: lettuce, cherry tomatoes, red pepper, c chickpeas, fresh coriander, 2 t low-fat salad dressing/olive oil and balsamic vinegar, 1 slice wholewheat bread 1 medium baked potato lled with 1 T avoured fat-free cottage cheese, mixed salad with tomato, lettuce, cucumber, peppers Open sandwich: 2 slices wholewheat bread, T (heaped) fat-free cottage cheese, 4-6 slices tomato, 4-6 slices cucumber, 1 fruit Open sandwich: 2 slices wholewheat bread, 3 t (heaped) avocado, 2 slices low-fat beef/ chicken , rocket leaves, peppadews 1 fruit chicken dish: 140 g chicken cooked in Ina Paarman Sundried Tomato cook-in-sauce sauce or Woolworths Mediterranean Tomato cook-in-sauce or Tangy Tomato chicken Kebabs, 2/3 c basmati rice, stir-fried vegetables in 1 t oilKey: t = teaspoon; T = tablespoon; med = medium.

4 C = cup (200-250 ml)1 Use slices from a medium-sized loaf or smaller seed loaves, not thick slices from large loaves. Use as little margarine as possible and spread it thinly. Don t let a craving for chocolate derail your eating plan. Spoil yourself with a small bowl of pudding, three blocks of chocolate, half a Bar One or some-thing similar, or a handful of nuts or some other treat every Sunday. (Our exercise plan ensures these extra kilojoules will be burnt o so it s important you follow it.)Tea and co ee: have three to four cups a day at most. Use skim milk and either no sugar or an arti cial sweetener. Weight for weight, cheese is just as fattening as chocolate. Five thin slices of cheese are about 30 g, enough to t into a match-box. Use low fat you re thirsty, drink mineral or clean tap water (add a citrus slice or peppermint twig), herbal teas with-out sugar or arti cially sweetened drinks such as lite ice your wine and other alcohol intake to two glasses a week, and then cut two portions of carbohydrates.

5 333 c bolognaise ( 120 g); 3 c bolognaise ( 120 g); 32/3/3/ c cooked spaghetticottage cheese or Marmite 1 fruit plus 200 ml fat-free drinking yoghurtGreen salad with 4-5 olives and 4-5 nuts or 3 heaped t avocado3 Green salad with 4-5 olives and 4-5 nuts or 3 heaped t avocado3 * Soup with less than 3 g fat and less than 220 kJ per 100 ml3 * Soup with less than 3 g fat and less than 220 kJ per 100 ml3 Pick n Pay Minestrone, Tomato and Basil, Tomato and Roasted Pepper, 1 slice wholewheat bread, lightly spread with sh paste, smooth cottage cheese or Marmite 1 fruit 175 ml fat-free yoghurt EATING PLAN 2 fruits 175 ml fat-free yoghurt 2-3 Pro-Vitas thinly spread and with a little low-fat cottage cheese or Marmite 1 fruit 175 ml fat-free yoghurtHow to use the eating planChoose one option from each column every day and together they will make up your meals for that day. You can divide the snacks into morning and afternoon portions or eat them in one , match and exchange the options within a column as you please, but stick to the portion you put all the food you eat in a day together it will come to the follow-ing (or their exchanged equivalents): 5-6 slices wholewheat bread (7-8 for men) 3-5 st-sized veggie portions 2-4 st-sized fruits 2-3 cups skim milk on its own or in porridge, tea and co ee 2-3 palm-sized portions of lean meat 3 teaspoons butter or oil 1 c bran akes 2/3 c fat free milk 1 fruitEATING PLANEATING PLANEATING PLANEATING PLANEATING PLANEATING PLANEATING PLAN> 2 fruits chocolate.

6 Five thin slices of cheese are about 30 g, enough to t into a match-box. Use low fat c low-fat vegetable soup, 1 slice 2/3 c low-fat muesli* 2/3 c fat-free milk 1 fruit * Muesli with less than 3 g fat and less than 1 400 kJ per 100 g Examples: Woolworths Swiss or baked, Nature s Source Lite & Crispy, Kellogg s Special K MuesliEat both fi sh and chicken at least twice a nuts but only a small handful a week. c cooked porridge 2/3 c fat free milk 1 fruit 1 tomato chicken kebab. Make tomato sauce using canned chopped tomatoes, tomato paste, 1 t brown sugar, chopped onions Thread mushrooms and baby onions between chicken pieces 2/3 c steamed rice Chunky vegetables: red onion, baby marrows, red pepper, mushrooms oven-roasted with a light spritz of olive oil spray chicken stir-fry: 140 g skinless chicken breast (2 palmfuls), 2 t canola/sun ower/olive oil, onion, peppers, marrows, broccoli, green beans, 2 t BBQ sauce, 2/3 c cooked rice 150 g beef llet (2 palmfuls), 1 cooked medium potato braised with onion and fresh parsley, 2 large brown mushrooms lled with spinach and peppadew, green salad.

7 120 g baked sh llet with thyme, black pepper and lemon, 1 small mealie, stir-fried carrots, beans and red pepper in 2 t olive or canola oil 1 c fresh fruit salad 2 small or 1 large soft our tortilla wraps ( 80 g) with c chickpeas or kidney beans, 8-10 pitted olives, tomato salsa, fresh basil 1 fruit Smoked chicken pasta with 100 g sliced chicken breast, 1 c roasted tomato, marrow, onion, carrots, rosemary, 2 t oil, 1/3 c cooked pasta 1 fruit Frittata: 2 eggs, chopped onion, red pepper, tomato, coriander, 1 t oil, 2 slices toasted wholewheat breadPHOTOGRAPHS: ISTOCKPHOTO