NUTRITION BASICS

STARCH

This should be included at each meal.

Use your hand to measure the correct portion at each meal:

Inactive = one handful.

Physically active = two handfuls.

Choose starches that have more fibre:

Brown / wholewheat rice, bread, pasta, wraps, crackers etc.
Starchy vegetables, such as sweet potato, pumpkin, butternut squash, sweetcorn and peas.
Leave the skins on your potatoes.
Add lentils to your rice.

These should be included at each meal.

Use your hand to measure the correct portion at each meal:

One thumb tip = one fat portion per person (when cooking a meal).

Choose fats that are natural and less processed:

For frying, use butter or virgin coconut oil (these are stable at high heats).
For roasting (<200*C) or drizzling on salads / pastas, use olive oil.
Soft margarine that is high in omega 3's is good for spreading on bread (eg: flora light) , but butter is good in small quantities too.
You should be able to see your bread through the butter-layer.
Include raw nuts and seeds as snacks or sprinkle on salads.
Enjoy avocado regularly on toast or in salads.

Drink 6-8 glasses of water a day.
Add chopped fruit / vegetables to a jug of water in the fridge (eg: lemon, mint, carrots, apple, cucumber etc.). This will make it more refreshing and enjoyable!
Limit your caffeine intake. Aim for 2-3 cups of caffeine-containing drinks per day.
Alcohol is healthy in small amounts (one drink per day for women; two drinks per day for men; with 2-3 alcohol-free days per week).
Drink as much herbal, caffeine-free tea as you like (eg: rooibos). Add fruit juice and pop in the fridge for a yummy iced tea.
Sugary cool drinks can be enjoyed sometimes, but not more than one glass per day.
Energy drinks are a no-no. Get enough sleep, plan to get tasks done in advance and eat balanced meals. You don't need an energy drink to get you through. Your body will thank you.
Fruit juice is packed with goodness, but is also quite high in sugar. Enjoy one glass per day or dilute it with water.

This should be included at each meal.

Use your hand to measure the correct portion at each meal:

One portion of chicken / meat / fish should be the size of your palm (not including fingers).

Choose proteins that have less fat:

Lean chicken breasts, fish and steak.
Cut visible fat off meat before cooking.
Remove chicken skin.
Use beans / lentils / chickpeas to substitute meat (either half-half or completely).
Roast, braai, grill or stew meat rather than frying it.

This should be eaten twice a day

Use a glass to measure the correct portion at each meal:

- One glass of milk

- 3/4 cup yogurt

Choose dairy that is natural and low in added sugar:

Include natural, plain yogurt with your breakfast cereal / muesli. Add honey, nuts and fruit.
Make smoothies to have as snacks or with lunches (blend 1/2 cup yogurt, 1/2 cup milk and 1/2 cup ice with any fruit you like).
If you have a BMI >25 (and it's not because you have a lot of muscle- be honest!) try aim to have fat free or low fat products.
If you are have a low BMI and would like to gain weight, including full-cream products is a good idea.
Normal weight? Just focus on having two dairy servings a day- full cream or low fat is okay, whichever you enjoy.

Eating a snack between meals helps to keep blood sugar levels constant, preventing you from over-eating at your next meal:

This should be included at each meal.

Use your hand to measure the correct portion at each meal:

Two handfuls / half your plate.

How to eat your veggies:

Fresh / frozen vegetables are best.
Avoid eating canned, pickled or preserved vegetables too often.
Leave the skins on where possible.
Grate vegetables into meals (eg: bolognese, tomato-based sauces, macaroni cheese etc.).
Serve starchy meals with a side salad (eg: pasta dishes, pizza, quiche or pies).
Roast and steam veggies rather than boiling or frying.

This should be included at every meal.

Use your sense of peace around food to guide you: :)

Choose foods that make you happy:

There's no such thing as a "toxic", "junk" or "unhealthy" food.
These words create the idea that certain foods are dirty and the person eating them is unclean or unworthy.
All food contains nutrients of some sort (even a McDonald's burger has starch, fat and protein- your body can use these very well to perform its functions!).
Follow the guidelines on this page most of the time, but also include foods that make you happy, whilst interacting socially, having hobbies and being present in life. This a sure way to be fearlessly healthy.
You can have that bowl of pasta with your friends. One meal is not going to change your body weight.