Make Better Food Choices.
It is important that you follow your Be Good To Yourself Meal Plan and do not have Be Good To Yourself Shakes or Bars for more than two of your three main meals each day. When it comes to preparing your main meal we recommend that you always aim to build your plate around the proportions of 50 – 60% protein, 20 – 30% carbohydrate and 10% fat.
Long-term goals are those achievable between 2 and 6 months, whereas short-term goals can be as short as one week up to 2 months.
Palm-sized portion (100 – 130g raw weight or the size of your palm)*
Beans – eg navy beans, lima beans, kidney beans
Egg – 2 x 60g eggs per serve
Kangaroo – all cuts
Lean beef – whole muscle cuts best – sirloin, topside, silverside
Lean lamb (trimmed) – leg steaks, fillets and back-straps
Lean veal – all cuts
Low-fat beef mince (4 star or Heart Smart)
Oily fish (at least one serve per week)
Seafood – shell fish and crustaceans
Skinless chicken – breasts and thighs
Skinless turkey breast fillet
Tempe and tofu
White fish – all species
*Mixing protein foods within a meal is acceptable provided the total protein is no more than a palm sized portion.
No more than 50g / ½ cup per meal*
Bread – choose wholemeal or wholegrain – 1 slice
Corn – fresh, frozen or canned
Couscous – choose wholemeal
English muffin – ½ a wholegrain muffin
Peas – fresh, frozen or canned
Potato – boiled, baked or mashed
Pumpkin – boiled, baked or mashed
Rice –brown, basmati or wild rice
Sweet potato – boiled, baked or mashed
*Mixing carbohydrate foods within a meal is acceptable provided the total carbohydrate quantity is no more than 50g or half a cup. For example, a person may choose to have ¼ cup of pumpkin with ¼ cup of potato.
Vegetables are a very important source of vitamins and minerals and also high in fibre and nutrients believed to protect the body from certain cancers and other diseases.
Most vegetables are very low in calories and carbohydrates and can be eaten in any amounts as part of the Be Good To Yourself program. There are however, a few carbohydrate loaded vegetables that should be eaten in moderation (2 – 3 times per week).
Cabbage – red or green
Capsicum – red or green
Green Gai Lan
Herbs and Spices
Tomatoes, fresh or canned (no added sugar)
Moderation vegetables: (2 – 3 times per week):Artichoke
Beetroot - canned/fresh
Pickles and Gherkins
Sauces and Dressings
Often extra dietary calories can be hidden within sauces and dressings so it is important to flavour meals with healthy, low calorie options. Flavour can always be added to a meal using the unlimited herbs and spices from your vegetable lists or you may choose from the list below:
|Balsamic vinegar – unlimited amount
Herbs and spices – unlimited (no salt)
Lemon / lime Juice – unlimited
Mustard – 1 tablespoon
Olive Oil – 1 tablespoon
Sesame Oil – 1 tablespoon
Soy sauce or Tamari – 1 tablespoon (avoid if customer has high blood pressure).
Worcestershire sauce – 1 tablespoon
Other sauces / dressings may be requested by your customer. First check the calorie content, look for preservatives and artificial ingredients, look for trans fats, and then make an informed decision as to whether it can be included. Chances are, if the sauce or dressing is not listed here it is not helpful to weight loss or wellness.