Eating for life – step 5 LET’S LIVE, this is for life and this is how we want to be able to live. There are no guarantees in life but we can do the very best by making some good healthy real food choices. Let’s not harm ourselves.
options
Know yourself, each and every person is so different. It is our OWN responsibility to work out with a reliable HEALTH PROFESSIONAL what works or does not work in our bodies.
This eating plan includes all food groups. Every single person has to work out for themselves what agrees with them and what doesn’t. Some people really do deal with life issues if they eat the wrong foods and others only experience discomfort. Know yourself and adapt.
the plan
1-2 servings of starch
1-2 servings of protein or dairy
1 serving of fruit
Mid-Morning
1 serving of dairy or protein
1 serving of fruit
1-2 servings of starch
1 serving of protein
1-2 servings of vegetables
1 serving of fat
Mid-Afternoon
1 serving of fat(nuts) or protein
1 serving of fruit
Supper
3-4 servings or 1 hand palm size of protein
2 servings of vegetables
2 servings of fat
1 serving of starch
Late evening
OPTIONAL…
1 serving of dairy or protein or fruit
This can be done in so many ways. This is a guide and a frame. It is not meant to rule you and you’ll not always be able to have the full balance at every meal.
eating for life – step 5 LET’S LIVE – the reality
Some meals you’ll end up eating only one food group and you can ‘correct’ this later in the day by just having a soup or a salad. There are so many super variations to this scenario. It’s also super helpful to watch others around you. When you get the chance have a look at the choices that others make, see if you can see a link to how they eat and what their health looks like.
eating habits
There are people who love breakfasts. We love breakfasts. I can leave out the evening meal, well sometimes I could! Well, if I had to! Breakfast is the best meal of the day for me. I am hungry in the morning and I’m not so hungry at night.
One of my very good friends is only hungry by lunchtime, she does not need breakfast. I cannot relate to that!
The spread of meals throughout the day works for others. I am definitely a grazer and love to nibble throughout the whole day! Lots of small meals are what I love.
There are also many good eating plans that just advocate one food group or that food group is your primary source. Other eating plans have no restrictions on food type or quantities but they make good use of periods of fasting.
I do not debate these practices but I know that for myself, I need all the food groups. Get to know yourself, experiment, and/or go and talk to your doctor or find a nutritionist. This eating plan can and should be adjusted to fit your personal requirements.
basic shopping guide
In this basic shopping guide for eating for life – step 5 LET’S LIVE you will soon realize that it does not include all food types that you could find in your grocery store. The intention and purpose for both you and I are to get to know the basics. Once we have mastered the basics then you can implement them to what you can buy locally.
The list offers suggestions and portion sizes. This is super helpful especially if bad habits have crept in.
CARBS
| Whole-wheat or Rye Bread | 1 thin slice | 30g |
| Whole-wheat or bran roll | ½ normal or 1 cocktail | 30g |
| Digestive Biscuits | 2 | 20g |
| Whole-wheat crackers | 2 | 16g |
| Whole-wheat scone or muffin | ½ large | 20g |
| Cornstarch or flour or custard powder | 2 T | 25ml |
| Thickened gravy or white sauce | 4 T | 50ml |
| Rice or Pasta | ½ cup | 125ml |
| Boiled potato | 1 Medium | 80g |
| Mash potato | ½ cup | 125ml |
| Sweet potato | ¼ cup | 65g |
| Corn | ½ cup | 90g |
| Popcorn | 1 cup | 17g |
| Barley | ½ cup | 60g |
| All-Bran | ½ cup | 30g |
| Weetbix | 1 | 25g |
| Oats | ½ cup | 125g |
VEGETABLES – 1 serving=1 cup
These vegetables are so useful for giving your body micronutrients and they fill your plate with color and variety. Have fun trying out all sorts of new combos.
I always have a bag or two of frozen peas in my fridge and if I can get my hand on mixed vegetables they are also always there. Frozen vegetables are such a good labor-saving item to have on hand and their nutrition has been preserved by the process of freezing. Be sure to stock up and keep a good supply on hand.
| Beetroot |
| Butternut |
| Carrots |
| Squash |
| Mixed Vegetables |
| Onions |
| Peas |
| Pumpkin |
| Tomato paste |
| Tomato puree |
FREE VEGETABLES – any amount
Fill your grocery cart up with these. They will bulk out any meal and provide you with natural goodness.
| Broccoli |
| Cabbage |
| Cauliflower |
| Celery |
| Cucumber |
| Egg Plant |
| Green beans |
| Green/Red peppers |
| Leeks |
| Lettuce |
| Mushrooms |
| Radishes |
| Sauerkraut |
| Shallots |
| Spinach |
| Spring onions |
| Tomatoes |
| Zucchini |
FRUIT
Fruit is nature’s snack. They come, repacked in their own packaging. This is an area to be mindful of though. Learn to know what is a reasonable portion size and make sure not to overeat just because it is not a sugary sweet. By eating too much fruit, you will gain unnecessary kilos while you feel as if you are doing the healthy thing. Yes, you are but there is also the possibility of having too much of a good thing too.
Be aware. Be sharp. Be kind to yourself. Set yourself up for success.
| Apple | 1 small | 110g |
| Applesauce, unsweetened | ½ cup | 125ml |
| Apricot | 2 medium | 100g |
| Banana | 1 small or ½ medium | 80g |
| Berries | ¾ cup | 120g |
| Cherries | 10 large | 100g |
| Currants-dried | 1 heaped T | 15g |
| Dates-dried | 2-3 medium | 15g |
| Fruit salad-fresh | 2 heaped T | 70g |
| Grapefruit | ½ large | 150g |
| Grapes-fresh | 10 medium | 60g |
| Kiwi fruit-fresh | 1 medium | 90g |
| Mango | 1 small | 85g |
| Mulberry-fresh | 1 cup | 100g |
| Mandarin-fresh | 1 large | 135g |
| Orange-fresh | 1 small | 130g |
| Peach-fresh or tinned | 1 medium | 115g |
| Peach-dried | 2 halves | 20g |
| Pear-fresh or tinned | 1 small | 90g |
| Pineapple-fresh | ½ cup | 90g |
| Plum-fresh | 2 medium or 3-4 small | 100g |
| Prune-fresh | 2 medium | 20g |
| Raisin or Sultanas – dried | 2 T | 15g/25ml |
| Raspberries-fresh | ½ cup | 80g |
| Strawberries-fresh | 1 cup/12 medium | 150g |
| Sweet melon-fresh | 1/4 | 150g |
| Watermelon-fresh, cubed | ¾ cup | 130g |
| Fruit juices – fresh and unsweetened | 1/3 cup | 80ml |
PROTEIN
Protein is essential in any diet. It is what will keep you full. Get familiar with the portion sizes and then you are onto a healthy balanced way of eating. In the beginning, it may be useful and good practice to weigh out the protein of choice. This does not have to be your forever practice because you will soon learn to eyeball portion sizes and then it will become second nature.
DAIRY
| Milk, fresh | 1/3 cup |
| Yogurt, plain | 175ml |
| Ice cream | 75g(1 cup) |
| Cheese Mozzarella | 30g |
| Cheese Ricotta | 65g |
MEAT & BEANS & LENTILS
| Baked beans or Butter Beans | 1/2cup | 90g |
| Dried Beans e.g. Kidney or Haricot | 1/3cup | 70g |
| Chickpeas or Split Peas or Lentils | 1/3cup | 70g |
| Cottage Cheese | 1/4cup | 65g |
| Cottage Cheese | 2T | 50g |
| Silverside/Corned beef | 1 thin slice | 30g |
| Rump or Sirloin Steak | 30g | |
| Lean Mince | 2T | 30g |
| Roast Beef | 30g | |
| Veal | 30g | |
| Ham. lean | 2 thin slices | 40g |
| Mutton, roast | 30g | |
| Chicken – drumstick | 1 small | 40g |
| Chicken – wing | 1 small | 40g |
| Chicken – breast | ½ small | 40g |
| Chicken – thigh | ½ medium | 40g |
| Meat spreads e.g. liver | 6t | 30g |
| Tuna (canned in water) | 2T | 40g |
| Hake or Kingklip or Cod or Angelfish or Whiting | 70g | |
| Egg | 1 | |
| Lean Biltong/Jerky | 2/3 cup sliced | 60g |