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Product Disclaimer The content in this book is written with the assistance of two Accredited Practising Dietitians from NPA Pty Ltd. (Nutrition Professionals Australia). These guidelines are not formulated to suit any nutrient deficiencies, allergies or any other food related health problems. If you are an individual with such problems please seek the help of an Accredited Practising Dietitian or similar health professional. The materials and content contained in “Kayla Itsines Healthy Eating and Lifestyle Plan for Vegetarians” are for general health improvement recommendations only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Although in depth information and specific weight amounts are given, users of this specific program should not rely exclusively on information provided in this program for their own health needs as it is branded as a set of “generic guidelines” aimed at a broad spectrum audience (market specified in introduction). All specific medical questions should be presented to your own health care professional. “Kayla Itsines Healthy Eating and Lifestyle Plan for Vegetarians” is not written to promote poor body image or malnutrition. As the referenced information provided, the entirety of the nutrition recommendations as well as educational resources provided are not only based around the AGHE (Australian Guide to Healthy Eating) but are also written in assistance with NPA Pty Ltd. (Nutrition Professionals Australia). The Bikini Body
Training Company Pty Ltd. should not be held liable for the interpretation or use of the information provided. The Bikini Body Training Company Pty Ltd. makes no warranties or representations, express or implied, as to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. The Bikini Body Company Pty Ltd. does not assume any risk for your use of this information as such materials or content may not contain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via a combination of personal experience, government guidelines, and where possible, scientific literature. The information and other material available from this book come from a number of sources including the personal experiences of myself and the staff at Fresh Fitness, third parties who have given permission for use of their material, and material copied under statutory licenses. Accordingly the information and material in this book is copyright, 2014. © The Bikini Body Training Company Pty Ltd. Therefore no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the publisher, The Bikini Body Training Company Pty Ltd.
ABOUT THE AUTHORS
Kayla Itsines Director The Bikini Body Training Company Pty Ltd
I began my study in 2008 at the Australian Institute of Fitness. Upon completing the AIF Master Trainer course, I began working at a femaleonly personal training centre in Adelaide, South Australia. Soon after, I started my own business called The Bikini Body Training Company Pty. Ltd. and from there it began! After such an amazing response to my business in the first 6 months, I began to build an online presence via Instagram and Facebook that essentially became my blog. This is where I started to upload client transformations, healthy eating ideas and some training tips for all the women I couldn’t reach around the world. In 2012, I also teamed up with my partner's company, Fresh Fitness Solutions (founded in 2011), so we could run bootcamps in order to service more women who wanted our help. It is now 2014 and we pride ourselves on our bikini body training, helpful nutrition guidelines and most importantly, continuing to help our clients achieve incredible, life-changing results. Together, we hope to continue bringing life-changing experiences to more and more women around the world! Including YOU!
Nutrition HELP • 4
Tobi Pearce Owner Fresh Fitness Solutions
After winning my first natural bodybuilding competition in 2011 (WNBF Light-Heavyweight Division), I decided to study personal training at the Australian Institute of Fitness. This was secondary study to a double degree in Business and Commerce I had recently been studying. Competing in bodybuilding at a competitive level made me realise my underlying passion for the health and fitness industry. My transformation from the 60kg classical musician in high school to a 102kg bodybuilder was hugely motivating for not only myself, but as I soon learned, my clients and many others too. I used to be under the impression that success with sport, music and education were most valuable to me. The amount of knowledge I gained and applied to achieve my goals in natural bodybuilding became hugely beneficial when coaching my first few clients. However, I quickly realised that the success of my clients was much more fulfilling and motivating than my own. As my passion for client results grew, I realised that together with my beautiful partner, Kayla Itsines, we could have a positive impact on more women's lives.
Nutrition HELP • 5
H.E.L.P I believe that healthy eating is essential for everyone! I also believe that people have the right to choice when it comes to the food they eat. While I myself am not a vegetarian, it is my mission to help girls obtain adequate amounts of macronutrients and micronutrients while being able to fit in within their chosen dietary choices. This is why I have created this Nutrition Healthy Eating and Lifestyle Plan (H.E.L.P) for Vegetarians! Within this eBook I have made reference to, and based my recommendations on, three of the
this reason, I have highlighted these and provided recommendations as to how to meet the required daily intake. I will begin by saying that being ‘vegetarian’ means different things to different people. It is difficult to define! Because of this, I will highlight that there is not one meal plan or set of recommendations that will fit all individuals who have adopted this lifestyle. For this reason, I have provided you with four example menus to suit those following a pescatarian diet, four example menus to suit those following a lacto-ovo vegetarian diet, and six example menus for those following a vegan diet. As following a vegetarian diet restricts or removes foods from one or more food groups, it is important that you liaise regularly with your doctor for regular check ups to ensure that you are in good health.
more common types of vegetarianism. Both myself and the Accredited Practising Dietitians of NPA Pty. Ltd. (Nutrition Professionals Australia) acknowledge that there are certain nutrients that are more difficult to obtain when following a vegetarian diet. For
Nutrition HELP • 6
H.E.L.P WELCOME TO MY HEALTH EATING & LIFESTYLE PLAN (H.E.L.P) FOR VEGETARIANS!
what we call a “bikini body”. Since
Healthy eating is essential for
the release of my Nutrition HELP over a year
go, women all over the world even into their 40s are using this information and are achieving amazing
everyone. I am not in the business of promoting exclusionary diets (i.e.
To me, a “bikini body” is not a certain body weight,
no ‘carbs or fats’), but I am in the
size or look, but rather a state where YOU are
business of advocating balanced,
confident, healthy and feel good about yourself and
healthy eating based on the
Australian Guide to Healthy Eating. These guidelines are publicly
Fresh Fitness and I have taken the time to research
available and can be readily
and write this eBook as one of our resources to suit
accessed by visiting the following
the health and fitness goals of women all over the
world. The information in this eBook is based upon a
combination of various research articles and
personal experiences from both my clients and
myself. Through the healthy eating advice and recommendations provided, this resource is
Originally, this eBook was developed to suit my market of women aged 16-25 years who want to obtain
Nutrition HELP • 7
H.E.L.P intended to further educate and
nutrients, how to alter the meal
assist women work toward their
plan to suit common dietary intolerances,
the science behind effective, maintainable weight
WHAT DOES THIS EBOOK CONTAIN? This information provided within this Nutrition HELP will cover all of your
• Cooking tips and information on food hygiene, cheat meals, alcohol, advice for eating out • Comprehensive Frequently Asked Questions (FAQ) section, which can be found on pages 78 to 84.
nutritional requirements and provide you with a foundation of nutritional
We acknowledge that everyone is an individual. In
knowledge. This includes:
this way, we wish to be seen as advocates for posi-
• 14 day meal plan, consisting of three meals and two snacks per
tive health with a focus on educating our audience
day • 2 days to suit pescatarian diets that also include eggs and milk
and promoting healthy attitudes around the “bikini body” ideology. Previous experience tells me that you need to focus on all aspects of lifestyle such as eating, training, rest-
• 2 days to suit pescatarian diets that also includes milk only
ing and rehabilitation in order to reach your goals. Us-
• 4 days to suit lacto-ovo vegetarian diets
can help YOU to obtain the best results in the same
• 6 days to suit vegan diets • Full recipes for all dinner meals • Information about the five foods and serving sizes • Comprehensive education section, including information about macronutrients, important micro-
ing this eBook in conjunction with proper training way many of my clients have! Please visit www.kaylaitsines.com to find out how you can maximise your results using my Bikini Body Training Guide. Together, the training advice in my Bikini Body Training Guide and the healthy eating advice/recommendations provided herein, are intended to further educate and assist women to work
Nutrition HELP • 8
H.E.L.P toward their health and fitness
regardless of weight, height and
activity level. The food portions we have provided are suitable for those who wish to follow a
Before starting a “nutrition plan”, or set of “eating guidelines”, you need to understand what it is you are actually getting yourself into. The content of my eBook is filled with both structured and flexible, but nonetheless, carefully planned nutritional foods to help you get the best results possible. These
vegetarian way of eating and are based around the Australian Guide to Healthy Eating and the mentioned recommendations on daily adult energy requirement guidelines. The following section provides some basic advice & recommendations to cover your dietary intake throughout the day. For additional information regarding energy intake and other nutrition queries you may have, we recommend the following websites (publicly accessible) to our clients: • www.aihw.gov.au/
guidelines will help you achieve your
goals by eating a variety of
‘MACROnutrient’ foods that fill your
‘MICROnutrient’ requirements. For
an explanation of MACRO and MICROnutrients, see our userfriendly information section from
Unfortunately, a vegetarian diet is not as simple as
leaving the meat off the plate. While vegetables
provide a lot of good nutrition, it is important for a
Based on our own experience, the
vegetarian to consume meat alternatives to obtain all
Australian Guide to Healthy Eating,
of the macro- and micronutrients that their body
and the assistance of NPA Pty Ltd.,
the following information is designed to help women achieve their goals
Nutrition HELP • 9
H.E.L.P A well-planned vegetarian diet has a
• Vegan diets do not contain any
number of health benefits. It is high
animal foods at all. Vegans do not eat
in fibre and low in saturated fat,
meat, fish, poultry, eggs, dairy products or any
making it easier to control calorie
other animal products. Vegans eat only plant
intake and weight. Vegetarians
foods such as grains, dried peas, beans, lentils,
frequently have lower cholesterol
nuts, seeds, soy products, vegetables and fruit.
and blood pressure as well as a
Many vegans also will not use honey or other
lower risk of heart disease, diabetes
and cancer. Becoming vegetarian is also great for the planet, as less resources are needed to produce
• Lacto-vegetarian eat dairy products and plant foods but no meat, fish, poultry or eggs.
plant protein than meat. Of course, it is possible to choose very unhealthy vegetarian foods too. Vegetarian pies, pasties, cakes etc can be very high in both fat and calories, so it is important that you choose your vegetarian foods carefully. As mentioned in my mission statement, ‘vegetarianism’ can be difficult to define as it can mean different things to different people. However, I have provided the definitions of the more common types of vegetarian diets below:
• Ovo-vegetarian eat eggs and plant foods but no meat, fish, poultry or dairy foods. • Lacto-ovo vegetarian eat eggs and dairy foods and plant foods but no meat, fish, or poultry. • Pescatarian eat fish, eggs, dairy and plant foods but no red meat or chicken. My Nutrition HELP for Vegetarians has been written to cater for various types of vegetarian diets. Regardless of which type of vegetarian of diet that you follow, it is essential to include a protein source (e.g. fish, eggs, tofu or legumes) in the recommended amounts each and every day.
Nutrition HELP • 10
H.E.L.P As per the Australian Guide to
In the following pages, I have
Healthy Eating, all wholesome
provided you with a 14 day example menu. I have
healthy diets should provide
also includes some tips as to how these foods
proportionate foods from each of
can be prepared to suit your tastes later in this
the food groups listed below. In addition we also need to include a small amount of unsaturated fats and plenty of water. SOME example foods from each group include:
eBook. Each daily menu consists of three main meals, as well as two snacks. From my personal experience, I recommend spacing meals approximately 2.5-3 hours apart. This is not a strict time allowance, but I have found that it suits
Grains • Breads, oats, muesli, rice, quinoa
the lifestyles of many women in my market. I have
Vegetables and Legumes • Broccoli, spinach, sweet potato, lettuce
what constitutes a “serve” of each of these food
also found that it helps them to stay satisfied throughout the day. For more information about groups, please see page 27.
Fruit • Banana, apple & berries Dairy • Milk, yoghurt & cheese, non-dairy milk and yoghurt alternatives (with minimum 100mg of calcium per 100mL). Lean Meat & Alternatives • Fish, eggs, tofu, legumes etc. ! #kaylaitsines
Nutrition HELP • 11
DAY 1 BREAKFAST
Eggs with Avocado Smash
100g mixed berries (1 cup)
25 avocado, smashed 2 eggs, poached Small handful of spinach leaves (1/2 cup) 2 slices rye bread, toasted
Herb Quinoa with Flaked Salmon 1 small cucumber, chopped (1 cup) 2 stalk celery, chopped (1 cup)
1 small fennel bulb, chopped (1 cup)
180g quinoa, cooked (1 cup)
125mL low fat milk (1/2 cup)
125mL water (1/2 cup)
100g salmon fillet, cooked
Small handful baby spinach leaves (1/2 cup)
40g low fat cheese
Small handful kale (1/2 cup)
Dill, mint, lemon rind
1 medium banana, frozen 1/4 tsp cinnamon, ground
Lentil, Tomato & Basil Bruschetta 100g cherry tomatoes (1/2 cup) 75g brown lentils, cooked (1/2 cup) 4 fresh basil leaves 5g olive oil, on top of 2 slices rye bread, toasted with 120g (1/2 cup) ricotta cheese
Nutrition HELP • 12
DAY 2 BREAKFAST
Choc, Banana & Peanut Butter Smoothie 60g rolled oats (1/2 cup)
Vegetable Soldiers 1 stalk celery, chopped (1/2 cup) 1/2 red capsicum, sliced (1/2 cup)
1 medium banana 10-15g WPI, chocolate flavour 125mL low fat milk (1/2 cup) 125mL water (1/2 cup) 10g peanut butter
Cinnamon Apple 200g low fat yoghurt 1 apple, grated Cinnamon, to taste
Salmon & Summer Salsa 90g brown rice, cooked (1/2 cup) 100g salmon, cooked 1 small cucumber, diced (1 cup) 1 medium tomato, diced 1/2 small red onion, diced (1/4 cup) 25g avocado, diced Chives and dill, to taste
Tuna Caesar Salad 1 wholemeal wrap, toasted, cut into triangles 100g tuna, drained 1 egg, hard boiled, sliced Handful of lettuce leaves (1 cup) Handful of baby spinach leaves (1 cup) 20g parmesan cheese, grated 100g natural yoghurt Garlic and lemon juice, to taste
Nutrition HELP • 13
60g rolled oats (1/2 cup)
3 medjool dates, pitted and diced
1 tsp stevia powder
200g low fat yoghurt
1 banana, mashed
1 tsp cinnamon, ground
60mL low fat milk (1/4 cup)
1/2 tsp honey into layers
Sticky Date Parfait
Citrus Quinoa Stuffed Capsicum
Green Smoothie Bowl
180g quinoa, cooked (1 cup)
100g natural yoghurt
75g brown lentils, cooked (1/2 cup)
1/2 large red capsicum, halved and
Handful of baby spinach (1 cup)
5g pumpkin seeds
30g muesli (1/4 cup)
40g low fat cheese 50g low fat greek yoghurt
Orange rind, orange juice, parlsey, mint
Zesty Tuna & Fennel Pasta 100g wholemeal pasta, cooked (1/2 cup) 5g olive oil 1 small fennel bulb, chopped (1 cup) Handful of rocket leaves (1 cup) 1 zucchini, grated (1 cup) 150g butter beans (1 cup) 100g tuna, cooked or tinned Parsley, garlic and lemon
Nutrition HELP • 14
60g muesli (1/2 cup)
150g white fish, baked
200g low fat yoghurt
Pulp of 3 passionfruits into layers
20mL lemon juice
Yoghurt, Muesli & Passionfruit Parfait
Lemon & Herb Infused Fish with Quinoa Salad
Fresh thyme and oregano, to taste
1/2 small broccoli, cut into florets (1/2 cup)
Goodness Me! Green Salad
60g peas, fresh or frozen (1/2 cup)
25g avocado, diced
2 asparagus spears (1/2 cup)
Handful of shredded lettuce (1 cup)
180g quinoa, cooked (1 cup)
Handful of baby spinach leaves (1 cup) Small handful of bean sprouts (1/2 cup) Apple cider vinegar
Brown Rice Sushi 90g brown rice, cooked (1/2 cup) 100g tuna, drained 1 small cucumber, cut lengthways (1 cup)
Chocolate & Strawberry ‘Pudding’ 200g low fat yoghurt 2 tsp cacao powder 10-15g protein powder, chocolate flavour 120g strawberries, sliced (1 cup)
Nutrition HELP • 15
Small handful baby spinach (1/2 cup)
100g low fat yoghurt
1/2 zucchini, grated (1/2 cup)
1 banana, sliced
1 tsp raw honey into layers
120g ricotta cheese (1/2 cup)
Top with 45g buckwheat kernals, raw (1/4
1/2 medium tomato, diced
Super Green Baked Eggs
Buckwheat & Banana Parfait
1 slice rye bread, toasted
Mushroom & Lentil Bolognese
Peanut Butter & Jelly Smoothie
250mL low fat milk (1 cup)
1/2 large brown onion (1/2 cup)
100g mixed berries, frozen (1 cup)
200g crushed tomatoes
10g peanut butter
200g wholemeal pasta, cooked 3-4 kalamata olives, sliced
150g brown lentils, cooked, drained (1
2 slices rye bread
110g brown mushrooms, chopped (1 cup)
Crispy Tofu Toastie
12g avocado 85g firm tofu
Nutrition HELP • 16
30g rolled oats (1/4 cup)
1/2 red capsicum, chopped (1/2 cup)
1 medium banana
1/2 brown onion, diced (1/4 cup)
250mL low fat milk (1 cup)
Small handful of spinach leaves (1/2 cup)
10-15g (1 scoop) whey protein
40g cheese, grated 1 slice rye bread, toasted 1/2 medium tomato, diced, to garnish
1 medium mango 10g almonds
Quinoa & Roast Vegetable Salad 180g quinoa, cooked 150g pumpkin, diced into 1cm cubes 1/2 red capsicum, chopped (1/2 cup) 1/2 small bulb fennel, chopped (1/2 cup) 10g olive oil
100g natural yoghurt
Bean & Salad Wrap 1 wholemeal wrap 150g four bean mix, drained (1 cup) 100g oil-free hummus 1/2 medium tomato, sliced 1 small carrot, grated (1/2 cup) Small handful of bean sprouts (1/2 cup)
Nutrition HELP • 17
125mL low fat milk (1/2 cup)
2 rye crispbreads
100g low fat yoghurt
2 boiled eggs, sliced
40g low fat cheese
Egg and Rye Crispbreads
10-15g (1 scoop) protein powder Topped with: 30g muesli and 100g mixed berries
Burger Salad 2 slices rye bread
75g brown lentils, cooked, drained (1/2 cup)
1/4 small red onion, chopped
1/2 zucchini, shaved into ribbons (1/2 cup)
1 small carrot, peeled and grated (1/2 cup) Handful of spinach leaves (1 cup)
100g natural yoghurt
Vietnamese Rolls 4 sheets rice paper 200g rice vermicelli noodles, cooked (1 cup) Handful of shredded lettuce (1 cup) Handful of bean sprouts 1 small carrot, cut into matchsticks (1/2 cup) 1/2 red capsicum, cut into matchsticks 170g tofu, sliced 4 basil leaves 1 tbsp soy sauce
Nutrition HELP • 18
DAY 8 BREAKFAST Breaky Wrap
1 medium banana
1 wholemeal wrap 2 eggs, scrambled 1 medium tomato Small handful of baby spinach leaves (1/2 cup)
Homemade Falafel Burger 1 medium roll 150 chickpeas, cooked, drained
1 regular coffee with low fat milk (1 cup)
10g olive oil 45g quinoa, cooked (1/4 cup)
1/2 medium tomato, diced
1/4 small cucumber, diced
200g low fat yoghurt
Handful of lettuce leaves
100g mixed berries
1/2 red onion, sliced
100g greek yoghurt
Parsley, coriander, lemon juice, garlic
Egg & Salad Crispbreads 3 rye crispbreads 1 boiled egg, sliced 25g avocado 1/2 small cucumber, sliced (1/2 cup) 1 small carrot, grated (1/2 cup) Small handful of bean sprouts (1/2 cup)
Nutrition HELP • 19
DAY 9 BREAKFAST
Banana Pecan Overnight Oats
100g soy yoghurt
60g rolled oats (1/2 cup) 125mL calcium-fortified rice milk (1/2 cup) 1/2 medium banana, mashed 10g pecans, crushed 1 tsp cinammon, ground
Berry Bliss Protein Shake
Pumpkin, Lentil & Mushroom Risotto 90g brown rice, cooked 150g butternut pumpkin 1/2 small leak 150g brown lentils, cooked
1 scoop pea/rice protein powder
Pinch of dried porcini mushrooms (1/4
250mL calcium-fortified milk (1 cup)
50g mixed berries (1/2 cup)
110g button mushrooms (1 cup) Garlic, parsley, thyme, vegetable stock
Chickpea, Kale & Goji Berry Slaw 225g cooked chickpeas, tinned (1 1/2 cups) 180g quinoa, cooked (1 cup) Handful of kale, chopped (1 cup) 2 tbsp goji berries 50g cabbage, shredded (1/2 cup) 1 small carrot, grated (1/2 cup) Dressing: 10g tahini, 2 tbsp lime juice, 100g soy yoghurt, parsley
Nutrition HELP • 20
120g quinoa flakes, cooked (1 cup)
150g oil-free hummus
250mL calcium fortified milk (1 cup)
1/2 small cucumber, cut into rounds (1/2
1 medium banana, sliced
2 rye crispbreads
Mushroom and Pepper Pizza
Open Apple Crumble
1 wholemeal wrap
200g crushed tomatoes
30g muesli (1/4 cup)
1/2 red capsicum, sliced (1/2 cup)
1/2 red onion, sliced (1/4 cup)
100g soy yoghurt
60g button mushrooms, sliced (1/2 cup)
Cinnamon, to taste
40g soy cheese Basil, oregano, garlic powder, chilli flakes
Bean & Rocket Salad 150g four bean mix, drained (1 cup) 75g chickpeas, drained (1/2 cup) Handful of rocket leaves (1 cup) Pinch of baby spinach leaves (1/4 cup) 200g cherry tomatoes, halved Dressing: 10g olive oil and red wine vinegar
Nutrition HELP • 21
170g firm tofu, sliced
1/2 small leek, chopped (1/2 cup)
15g peanut butter
60mL calcium fortified milk (1/4 cup)
Small handful of spinach leaves (1/2 cup)
100g portobello mushrooms, thickly sliced
1/2 medium tomato
1 medium rye roll
Creamy Mushroom Bruschetta
Peanut Tofu Burger
75g brown lentils, cooked (1/2 cup) Chives, garlic 2 slices rye bread, toasted
Chocolate ‘Pudding’ 200g soy yoghurt
Blueberry Pie Smoothie
2 tsp cacao powder 120g strawberries, sliced (1 cup)
100g blueberries, fresh or frozen (1 cup) 1 scoop pea/rice protein powder 30 rolled oats (1/4 cup) 190mL calcium-fortified milk (3/4 cup) 50g soy yoghurt
Baked Eggplant 1/2 large eggplant 5g olive oil 150g chickpeas, cooked (1 cup) 1/2 red capsicum (1/2 cup) 1 medium tomato Onion, garlic, parsley, lemon rind, lemon juice
Nutrition HELP • 22
DAY 12 BREAKFAST
60g rolled oats (1/2 cup)
Vegetable Soldiers & Homemade Tzatziki
125mL calcium fortified milk (1/2 cup)
2 stalk celery, chopped
100g soy yoghurt
2 small carrots, chopped
100g mixed berries (1 cup)
100g homemade tzatziki
Nutty Apple 1 apple, sliced 10g nut butter of choice
Tofu Stir-Fry 170g firm tofu 10g sesame oil 1/2 brown onion, chopped (1/4 cup)
1 regular latte with soy milk (1 cup)
1/2 red capsicum, sliced (1/2 cup) 60g baby corn (1/2 cup)
60g bok choy (1/2 cup)
Italian Bean & Pasta Salad
60 snow peas (1/2 cup)
225g four bean mix (1 1/2 cups)
60g mushrooms (1/2 cup)
4-5 semi-dried tomatoes, sliced (1/4 cup)
200g rice vermicelli noodles, cooked (1
4-5 kalamata olives, sliced
1/4 red onion, finely chopped 200g wholemeal pasta, cooked (1 cup)
Nutrition HELP • 23
90g buckwheat kernals, raw (1/2 cup)
250mL calcium fortified milk (1 cup)
125mL calcium fortified milk (1/2 cup)
1 scoop pea/rice protein powder
1/2 tsp chia seeds
250g cherries (1 cup)
1/2 tsp cinammon, ground
1 tbsp cacao powder
Buckwheat Power Porridge
Cherry Ripe Shake
100g mixed berries (1 cup)
Sweet Potato, Kale & Chickpea Curry
100g soy yoghurt
75g chickpeas, rinsed/drained (1/2 cup)
60g muesli (1/2 cup)
1/2 medium sweet potato, diced 90g broccoli, cut into florets (1/2 cup)
40g kale, chopped (1/2 cup)
170g firm tofu, sliced
60mL calcium-fortified milk (1/4 cup)
150g lentils, cooked (1 cup)
180g quinoa, cooked (1 cup)
100g brussel sprouts, sliced (1 cup)
100g cabbage, shredded (1 cup)
50g soy yoghurt
Tofu Sprout Salad
10g pumpkin seeds
1/2 red capsicum, sliced (1/2 cup) 1/2 stalk celery (1/2 cup) Small handful of bean sprouts (1/2 cup) 1 green spring onion, finely sliced 5g sunflower seeds
Nutrition HELP • 24
90g muesli (3/4 cup)
2 stalks celery, chopped
250mL calcium fortified milk
10g peanut butter
Peanut Butter Celery Soldiers
Protein Mousse & Berries 200g soy yoghurt
Eggplant & Chickpea Stew 5g olive oil
10-15g (1 scoop) pea/rice protein
1/2 medium eggplant, cut into cubes
100g mixed berries (1 cup)
225g chickpeas, drained, rinsed 100g crushed tomatoes, tinned
180g cous cous, cooked
Middle Eastern Bean & Quinoa Salad 150g four bean mix (1 cup) 150g pumpkin, cut into cubes, roasted in 5g olive oil 180g quinoa, cooked (1 cup) 1 stalk celery, chopped Small handful of baby spinach leaves (1/2 cup) 1 radish, finely chopped 30g cranberries, dried 1 tbsp lemon juice Topped with 100g soy yoghurt and sprinkle of dukkah
Nutrition HELP • 25
H.E.L.P As you can see from the example daily meal plan, there is an amazing variation of food groups, tastes and flavors. There is certainly more to dieting than just berries and broccoli! Importantly, this example demonstrates that a healthy balanced diet: • Can have amazing taste • Can have amazing variety • Can have amazing flavour • Can be flexible and innovative • Comprises of all the food groups each day, in proportion with the guidelines As the example daily meal plan suggests, there is plenty of opportunity for flexibility and food substitution. However, it is important to substitute certain foods for other foods, and not certain meals from one day to another. This is because two different lunches may have different serves of food groups, which may interfere with your food group intake for that particular day, thereby over or under consuming certain MACROnutrient foods. For more information of substituting foods, see the Serve Size Alternatives for Food Groups on page 29.
Nutrition HELP • 26
Foods such as rice, quinoa, oats,
Vegetables and legumes are nutrient dense, relatively
muesli, breads and cereals are our
low in energy, and are a good source of vitamins and
primary source of carbohydrates
minerals (such as vitamin C, folate, and magnesium),
which are our body’s preferred
dietary fibre, and a range of phytochemicals, which
source of energy - see page 59 for
help the body combat disease.
more information about carbohydrates.
LEAN MEAT & ALTERNATIVES
In addition to carbohydrates, these
For individuals following a vegetarian diet, this food
foods also provide our bodies with a
group includes fish, eggs, legumes, and meat
number of key nutrients, such as
alternatives such as tofu or tempeh. These foods are
protein, dietary fibre, B group
our body’s greatest source of protein. Fish and tofu,
vitamins, and minerals such as iron,
in particular, are great sources of protein as they
zinc and magnesium.
contains all nine essential amino acids. Legumes are also great sources of fibre and a variety of
Fruit is a good source of vitamins,
MILK & MILK PRODUCTS
including vitamin C and folate. Fruit also provides potassium, dietary
Milk, cheese, yoghurt and their alternatives are
fibre and carbohydrates in the form
considered part of the milk and milk products food
of natural sugars. Edible skins are
group. These foods are particularly rich in calcium,
especially high in dietary fibre, but
which is a mineral important for bone health. They
dietary fibre is also in the fruit flesh -
are also a great source of a number of nutrients,
see page 63 for more information
including protein, iodine, vitamin A, vitamin D,
about dietary fibre.
riboflavin (vitamin B2), vitamin B12, and zinc. If you choose not to consume milk and milk products
Nutrition HELP • 27
sourced from animals, then it is important to consume products that have been adequately fortified with calcium (minimum of 100mg/100mL) in their place.
HEALTHY FATS Foods such avocado, nuts and seeds, are able to provide the body with “essential fatty acids” which are unable to be produced by the body. These provide the body with energy and also play an important role in cell structure, function, and inflammation processes.
The table on the following page shows the recommended number of serves from each of these food groups as well as a few examples of foods that fit into each. To assist in the development of a healthy body, it is important to eat enough from each of these food groups. If you are unable to eat all of the serves recommended as set out in the daily meal plans, it is recommended you take a daily multivitamin supplement to prevent any micronutrient deficiencies. Neither NPA Pty Ltd nor myself promote the use of multivitamins as a complete replacement but ! #kaylaitsines
rather an additional tool that can be used to help meet daily requirements where needed.
The information is not only based on The Australian Guide to Healthy Eating, but also information from other Australian government websites, previously mentioned. I will highlight that different countries have their own healthy eating guidelines, so this information should be used as a guide only.
REFERENCES • National Health and Medical Research Council [NHMRC], 2013, Austra- lian Dietary Guidelines, Canberra: National Health and Medical Research Council. • Wahlqvist, M. L., 2011, Food & Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW.
Nutrition HELP • 28
Min serves per day
Sample Serve Sizes (1 serve)
1 (40g) slice of wholemeal bread or ½ medium roll
Wholemeal or wholegrain products are best
1 slice fruit loaf or raisin bread (or ½ a café slice) 30 (approx. 1/2 to 2/3 cup) cereal/ 2 Weetbix®/Vita-Brits®
30-45g (1/4 cup) muesli, rolled oats, quick oats, quinoa flakes, buckwheat kernals 45g (1/4) cup cooked rice 75-120g (1/2 cup) cooked pasta, noodles, quinoa, semolina, polenta 2 (35g) average crispbreads Non-starchy vegetables
Handful (1 cup) salad vegetables – lettuce, cucumber, celery, capsicum
Small handful (1/2 cup) of cooked vegetables – zucchini, carrot, broccoli 1 medium tomato or 200g crushed tomatoes Starchy vegetables (higher in calories/kilojoules) 1/2 medium potato or sweet potato ½ cob or 60g (1/2 cup) sweet corn
1 medium apple, pear, orange, peach or banana
2-3 small apricots, plums, kiwi fruit, mandarins, nectarines A handful of grapes (20 small/medium grapes) 125mL (1/2 cup) freshly squeezed fruit juice
250mL (1 cup) low-fat milk or dairy free milk with minimum 100mg of calcium per 100mL 200g tub low fat yoghurt or soy yoghurt 2 slices (40g) of fat-reduced cheese or soy cheese 120g (1/2 cup) low-fat ricotta cheese
Lean Meat & Poultry, Fish, Eggs and Alternatives Healthy Fats (unsaturated)
100g grilled or drained, canned fish (equiv. 115g raw)
2 large eggs 150g (1 cup) cooked or canned legumes/beans such as lentils, chick peas or split peas 170g tofu, tempeh, or textured vegetable protein (TVP) 10g (2 tsp) of polyunsaturated or monounsaturated margarine
10g (2 tsp) polyunsaturated or monounsaturated olive oil 25g avocado (approximately 1/8) 10g nuts or nut paste Water, tea & coffee in moderation, herbal tea
Note: please see section on hydration on page before making your choice about complete sources of hydration.
Nutrition HELP • 29
Below you will find a breakdown of all five meals from Day 1 of the meal plan. It has been included to show you how these meals are able to meet the daily requirements for each food group.
Dairy 2.5 serves
Meat / Protein 2.5 serves
Small handful of baby spinach leaves 2 slices rye bread, toasted
125mL low fat milk
Small handful of baby spinach leaves
Small handful of kale
1 medium banana
100g cherry tomatoes
75g brown lentils
5g olive oil 2 slices rye bread, toasted
120g ricotta cheese
100g mixed berries
1 small cucumber, chooped
2 stalks celery, chopped
1 small fennel bulb
180g quinoa, cooked
100g salmon fillet 40g low fat cheese
1 1 Nutrition HELP • 30
H.E.L.P One of the issues that my clients
potentially causing confusion,
come across is what to drink and
loss of strength and fatigue.
Your body’s cells, including your
HOW MUCH DO WE NEED TO DRINK?
brain, muscle cells and digestive system, require water for healthy function. With lack of water, your body is put into a dehydrated state
The recommended fluid intake for most people is 8 glasses of water per day however your body’s daily fluid requirement can vary from one day to another. If you are planning on exercising that day, spending time outside in the sun or are awake for long periods of time, it is recommended you drink more water. It is very important that you drink before, during and after exercise as it maintains your hydration and prevents fatigue. Of course, WATER is best to drink however I have provided you with some low calorie alternatives, which can be used to replace water on occasions. • Herbal tea (Green, ginger, peppermint etc.) • Iced Herbal tea (home made - not bottle purchased) • Black coffee (ground beans or instant) • Mineral water
Nutrition HELP • 31
These alternatives are NOT to be confused as complete substitutes, but occasional substitutes. It is recommended that you drink water during the day as some
alternatives have additives or chemicals, such as caffeine in coffee. Caffeine can act as a diuretic, which can therefore promote dehydration. The substitution of the ‘odd’ replacement drink is not concerning but it is recommended that you do make a conscious effort to drink water. Importantly, in my experience, clients who have given focus to their holistic health (training, eating, and resting) achieve best results. This includes a conscious effort to keep hydrated with water.
REFERENCES • Better Health Channel, 2014, Water - a Vital Nutrient, accessed 08/12/ 14 at: www.betterhealth.vic.gov.au/bhcv2/bhca rticles.nsf/pages/Water_a_vital_nutrient • National Health and Medical Research Council (NHMRC), 2006, Water, accessed 08/12/ 14 at: www.nrv.gov.au/nutrients/water • Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H, (2010), ‘Water, Hydration, and Health’ in Nutrition Reviews, vol. 68, no. 8, 439-458.
Nutrition HELP • 32
H.E.L.P From my experience with clients, the following tips can also be considered to enhance the taste and variety within a healthy eating
plan. While it is acknowledged that
kilojoules (kJ) is the metric unit for
measuring food energy in Australia, the following section uses calories as it is more commonly used internationally.
LOW CALORIE VEGETABLES
The following foods are excellent for
filling you up and providing variety
you need at least 5 serves per day
from the vegetable & legumes food
and flavour for your meals. These non-starchy vegetables are low in calories (or kilojoules) and have little effect on weight gain. Remember,
Vegetables are an excellent source of a variety of vitamins and minerals,
fibre and antioxidants.
Nutrition HELP • 33
Try serving your vegetables as oven baked or steamed. This is a great cooking style, as it requires no oils. Other handy variations include: Adding fresh parsley (or rosemary), and freshly ground black pepper, dash of olive oil to your chopped vegetables
Adding crushed tomato and lemon juice to your oven vegetable mix
Marinating vegetables in 2 cloves crushed garlic, 2 tbsp balsamic vinegar, a small amount of olive oil (equiv. 1 serve of fat), and fresh basil leaves
Adding ground or grated ginger to mashed pumpkin, or sprinkle on pumpkin pieces when baking.
Sprinkling nutmeg on carrots, beans, spinach, pumpkin, cauliflower or peas
Adding chopped vegetables to an omelette for extra flavour
Nutrition HELP • 34
FRUIT MIXES AND JUICES In the following amounts, these fruits are low in calories
• 60g (½ cup) strawberries • 60g (½ cup) raspberries • 3 passionfruit • 1 lime • 1 lemon This means you can consume more of them, allowing you to have larger meals with a greater variety of tastes.
HOW TO MAKE YOUR OWN BASIC FRUIT MIXES AND JUICES 1. Choose your fruit mix, ensuring that it suits the recommended serving amounts. 2. Add this mix to a blender along with one 1 drinking cup of ice and a small amout of water. 3. Blend, serve and enjoy!
Hint: You can also do this with herbal tea bags, water, lemon and ice !
Nutrition HELP • 35
HOW TO PREPARE AND ENJOY VEGETARIAN PROTEIN FOODS The main source of protein in a nonvegetarian diet is meat, chicken, fish and eggs and milk. In a vegetarian diet, the protein is provided by eggs, milk, legumes and fish if this is eaten. Most recipe books
There are a wide variety of
legumes that provide valuable protein and
micronutrients. They are available dried or canned or may be pre-prepared into
vegetarian patties or sausages etc. The following table shows some of the types of legumes that you will find in my book:
and websites provide a wide variety of food preparation ideas. However, if you are vegetarian you will need to learn more about preparing and cooking beans and lentils.
Available in many varieties, including whole red, split red, green and brown. They're most commonly used in soups, stews, curries. Red lentils in particular take a very short time to cook and break down readily.
Yellow or green split peas
Tend to break down well during cooking, so they add bulk and richness to soups, stews and Indian dhal curries.
A variety of lima beans. These large, white beans have a mild flavour, and are best used in salads, soups and casseroles.
Red kidney beans
Known for their use in Mexican cuisine, and retain their shape well during cooking. Use in soups, stews, casseroles and salads.
A mild-flavoured, reddish-speckled bean, perfect for rice dishes and soups.
Black-eyed peas or beans
Medium-sized, cream-coloured beans with a 'blackeye' marking. While best in soups, stews, casseroles and rice dishes, they're also used in Vietnamese desserts.
Haricot beans or navy beans
The main ingredient of baked beans. They are great in soups, stews and casseroles.
A large, white bean popular in Italian cooking. They have a smooth texture and are ideal in pastas and salads or on their own as a side dish.
The chief ingredient in hummus dip. These nutty-tasting medium-sized peas retain their shape during cooking and are great in couscous dishes, salads, stews and curries.
Nutrition HELP • 36
PREPARATION Sometimes protein-based foods such as dried beans and lentils can be very plain and bland if eaten by themselves. If you are new to cooking legumes, then the ideas presented here will be helpful. Dried beans and chickpeas need to be soaked and boiled before eating them. Soak overnight in water, then drain, place in a large saucepan and cover with cold water. Bring to the boil then drain again, cover with cold water a second time and bring to the boil. Reduce heat and simmer, uncovered, until tender (cooking times will vary). Kidney beans need up to 2 hrs of cooking and soy
leaves to a hummus and veggie wrap.
• Dried or fresh thyme is especially tasty when used to season beans or egg
dishes. You can sprinkle it over vegetables or potatoes before roasting them with a little olive oil. It also goes well with lemon. • Cumin together with chilli powder and garlic can season vegetables or vegetarian tacos. • Chili powder will add a kick to any dish. • Cinnamon compliments both sweet and
beans will need up to 4 hrs.
savoury dishes. Simply use it to top your
Canned beans, lentils and chickpeas are a
porridge with some toasted nuts. Use it
very convenient alternative. They can be higher in salt, but you can place them in a sieve and run under the tap for a few seconds. This will remove the majority of the salt and they will be ready to add to your
toast or light yoghurt, or stir it into your in cooked fruit dishes. It can also be added to stews and chillis in combination with other spices. • Oregano is especially good in tomato-
based dishes and is common in Italian
Make sure that you use herbs (fresh or dried)
cooking. Use it in soups or sprinkle it
and spices to add flavour and zest to your
over vegetables before cooking. Try
vegetarian meals. Here are a few examples:
sprinkling it over vegetarian pizza.
• Basil is great for adding flavour to a pasta sauce. Try adding a few fresh basil
• Fresh mint can be used to make iced or hot tea, add it to a grain salad with dried
Nutrition HELP • 37
fruit and nuts, or toss it with fresh berries
10g olive oil is equivalent
for a refreshing and healthy dessert.
to 1 serve of healthy fats).
• Fresh parsley can be used as a garnish
• Lemon juice, salt-
for a bit of extra flavour or it can be used
reduced soy sauce,
as a main ingredient. Toss some fresh
honey, grated ginger or garlic, a
parsley into brown or wild rice with some
pinch of cayenne pepper and small
lemon juice. It is a key ingredient in
amount of olive oil (see note above).
tabouleh. You can also add it to soups, pasta dishes, eggs, or salads.
• Pepper and oregano prior to cooking, and add lemon juice when cooked.
• Fresh dill goes very well with fresh vegetables. It also pairs especially well with cucumbers, and it makes a great seasoning for salmon.
*If you have leftover herbs and need to use them before they go bad, use them to make a pesto. Just mix them in a food processor with a little olive oil. You can also add some garlic, lemon or lime, and toasted nuts. Use the pesto as a topping for meats, a spread for sandwiches, a sauce for pasta or a dip for veggies.
FISH If you eat fish, the following seasonings will add extra flavour: • 3 tsp hot paprika, 2 tsp ground cumin, a handful (1 cup) parsley, small handful (1/2 cup) fresh coriander, 100mL lemon juice, and small amount olive oil (Remember:
Nutrition HELP • 38
HOW TO ENJOY GRAIN FOODS Rather than just cooking your rice or other grains in water, you can make your meals far
more enjoyable by adding flavour! By adding herbs, spices and stocks the taste of your meals can completely change without altering your calorie intake!
EXAMPLE: TASTY RICE OR QUINOA 1. Wash rice or quinoa until water runs clear (this helps to remove any excess starch) 2. Dice 1 onion and sauté in your saucepan 3. Add 2 cloves of garlic 4. Add washed rice/quinoa to saucepan 5. Add double amount of vegetable stock (salt reduced) to your saucepan (i.e. 1 cup of rice = 2 cups of stock) 6. Bring mix to boil, then leave to simmer over heat for 12 mins. 7. Turn off and leave to rest for 5 minutes. **You can also use your own homemade stock** Other spice alternatives such as turmeric, cumin and paprika can be added to rice during cooking to change colour and add a small amount of flavour.
Nutrition HELP • 39
COOKING GRAIN FOODS Something to keep in mind when using grain foods is the effects that cooking has on their weight. In the example menu, you will see that I have included the cooked weights - for example 180g or 1 cup of cooked quinoa. It is important that 180g of dry quinoa will not give you 180g of cooked quinoa.
Most grains will generally double or triple in regards to their weight when cooked. The following grains or grain foods will double when cooked: • Oats
HOW TO MAKE YOUR OWN SALSA
Salsas are a quick, easy, and fresh way to add flavour
to dishes or can be enjoyed as a dip to share with friends. Below are two of my favourite salsa recipes:
SALSA VERDE - SERVES 4 1 small onion, finely chopped 2 cloves garlic, crushed 4 tbsp fresh parsley, chopped 2 tbsp fresh mint, chopped 1 tbsp fresh chives, snipeed Small amount (dash) of olive oil
2 tbsp flemon or lime juice, freshly squeezed
• Rice Vermicelli Noodles
1 tsp dijon mustard A few drops of tabasco sauce, or to taste
The following grains or grain foods will triple
Pinch of sea salt and black pepper, freshly
• Rice • Quinoa • Quinoa Flakes
SUMMER SALSA - SERVES 2-4
1 small red onion, finely chopped I will reiterate that these are just approxi-
½ avocado (Remember: 25g is equivalent to
mates, so you may need to weigh out the
1 serve healthy fats)
cooked product to make sure that you are
2 small cucumber, diced
meeting the amounts set out within the meal
2 medium tomatoes, diced
Chives and dill, to tase Lemon or lime juice, freshly squeezed
Nutrition HELP • 40
• Avoid leaving homemade fruit juices
Food hygiene and safety is something that is
for longer than 24 hrs
important to my clients and me. Being food
especially if multiple
safe can be described as making a
fruits have been mixed.
deliberate effort to avoid foodborne illness through the practice of safe cooking and
For more details on food hygiene,
information can be sourced from the following website:
Although there are many more, below is a
small and basic list of simple ways I have found helpful to keep myself safe. Some of the following ideas are not specific to vegetarian meals. I include them because there may be some non-vegetarian people living in your household. • Don’t store meat in a fridge for more than 2-3 days. Freeze if wanting to keep for longer. • Don’t store raw meats and vegetables together • Always use a separate cutting board and knife for meats and other food • Store raw meat at the bottom of fridge to prevent dripping onto other foods • Make sure reheated meals are done so thoroughly. Always stir in between heating to make sure heat reaches all food content.
Nutrition HELP • 41
H.E.L.P One of biggest challenges facing
progress over prolonged periods of
girls in my market is lifestyle. This
commonly includes; eating out, partying, work events and family celebrations. Hence, two of the biggest barriers surround overindulgence in food and excessive drinking.
SHOULD YOU HAVE A “CHEAT” MEAL?
However, when embarking on a new healthy adventure, many people tend to struggle with cravings for favourite foods and beverages. As you adopt a food and exercise routine, it is not uncommon to feel unsatisfied from meals or develop strong cravings. Having a cheat meal once per week has allowed
A cheat meal is an indulgence in
many of my other clients to continue to sustain their
food or drink, once a week.
progress and healthy lifestyle, without over indulging multiple times during the week. For some people,
Many people talk about cheat meals
healthy eating and regular training is far outside their
very loosely and are under the
normal lifestyle and can prove to be very stressful.
impression that they have an impact
Rather than showing any nutritionally scientific
on your health goal. My
validity for my clients, it has shown to be an effective
understanding is that cheat meals
way of relieving their psychological stress. In my
originated from bodybuilding and
experience, this has promoted longer term
that they are used to cause a
continuation for my clients with training and healthy
deliberate spike in hormone activity
with the goal of sustained fat loss. My experience has shown me that “cheat” meals are not necessary for continued progress. I have had many clients who do not have cheat meals and continue to show great
CHEAT MEAL GUIDELINES Please note that I do not force cheat meals upon my clients. I do, however, keep them sidelined as a tool at my disposal for clients struggling with the lifestyle
Nutrition HELP • 42
changes as explained above. What I have
Many of my clients have
provided below is the set of guidelines I
found that if they eat
provide my clients who feel the need to
significantly more than their
include this in their weekly regime.
When having a cheat meal, I recommended that you allow a 30-45 minute window once per week. During this window of time, you can have a meal that would contain foods outside your normal healthy lifestyle and perhaps more calories too. It is of course recommended that you don’t go on a large binge. Please understand that this is a cheat meal and NOT a cheat day.
they feel like they hold a little extra weight for the next 24-48 hrs. Whether this is physical or psychological, is hard to determine. No need to worry, as this is very common among my clients.
Nutrition HELP • 43
ALCOHOL NOTE: Myself, Fresh Fitness and any other endorsees of Kayla Itsines’ Health Eating and Lifestyle Plan for Vegetarians do not promote or condone the consumption of any alcohol or recreational drug substance by any means. What is provided below is a small amount of educational information pertaining to alcohol consumption and the consequences for general health.
Like carbohydrates, protein and fat, alcohol is classified as a macronutrient. It provides your body with 7 calories of energy per gram, meaning that it contains nearly TWICE as many calories as protein and carbohydrates, both of which provide you of 4 calories per gram! This means you do not have to consume much to acquire a lot of calories.
Although alcohol is a macronutrient, it cannot be stored by H.E.L.P the body in the same way as fats, protein and carbohydrates. In actual fact, the metabolism (breaking down) of alcohol hinders the metabolism of other nutrients.
The by-products of alcohol metabolism can be severely detrimental to general health, and more specifically, to your liver. Alcohol is essentially a poison and it does just that, poisons your body. For this reason, it is not something I recommend for any of my clients at any stage during their lives.
In conjunction with the high caloric nature of alcohol itself, most alcoholic beverages are served with flavoured, carbonated drinks, which increase the calories in each drink again. In addition, the adverse side effects that result of alcohol consumption, particularly when consumed excessively, are nearly endless - alcohol poisoning, depression, fatigue, sleep deprivation and vomiting are just a few.
Nutrition HELP • 44
consider the following example: 4 green pulses (energy alcohol drink)
2 vodka raspberries at the club
As well as 2 shots of vodka at
This takes your grand total of
calorie consumption for the night to:
That’s almost 1500 calories just from drinks! It is quite easy to see how even small amounts of regular alcohol consumption can be largely detrimental to your health goals as the above example is equivalent to a large portion of what I recommend my clients eat in one DAY! This is in addition to all of the calories attained from foods throughout the day, which are then temporarily sidelined and/or stored to help breakdown the alcohol.
Nutrition HELP • 45
bikini RESTAURANT FOOD
Snack - Fruit salad OR fruit
It is likely that at some stage, whether you
snack platter would be
like it or not, you will be in a situation where
you are not able to have a homemade meal. The choices you make in these situations can be quite important for your health. Just because the food may be prepared in a nice restaurant and tastes great, does not necessarily mean that it is great for your goals. Try to follow the same eating pattern you have been provided with. If you are going out for a meal, try and choose a dish that matches with what you would typically eat at that time of the day. Remember your meal macronutrient distribution. Many vegetarian options in restaurants can be high in fat from ordinary cheese, creamy sauces or deep fried foods. Aim to choose low fat options and make sure that you include a protein source such as legumes, chickpeas, lentils or tofu. If you eat fish, then this can be a great choice when eating in a restaurant. Ensure that you choose grilled
juice as well as a vegetable
Lunch - There are a lot of choices when dining out at lunchtime. Anything from tofu stir-fry, sushi or healthy wrap. Try and aim to get the same nutrient categories from a home cooked meal. A small serving of protein, such as chickpeas, lentils, kidney beans, a serving of healthy carbohydrates, either sweet potato or a serve of grains (rice, quinoa or pasta) with a generous side of vegetables. Dinner - Like lunch, there are lots of choices when dining out at dinner time. Stick to your rules and aim for protein and quality fat sources. There are a number of excellent restaurants and cafes that cater for healthy vegetarian meals, make sure to check out their website before you go.
varieties, rather than fried.
BASIC DINING OUT IDEAS Breakfast - Most places will serve eggs and rye toast, oats or even muesli.
• National Health and Medical Research Council [NHMRC], 2013, Alcohol, accessed 08/12/14 at: www.eatforhealth.gov.au/food-essentials/ fat-salt-sugars-and-alcohol/alcohol
Nutrition HELP • 46
Below is a FUN table of how much exercise you need to do to burn up some of those foods you may find yourself naughtily snacking on. Remember enjoy them if indulging but be careful how much you include so that you can stay on track and keep up your healthy lifestyle. Snack Item