Monique Bailey & Anel de Wet

Pr no: 0173703

Renal and Clinical Dieticians / Renale en Kliniese Dieetkundiges

012 6441003
Dieticians
@Health

Anel de Wet 073 125 7761

[email protected]

Guidelines

General guidelines:

 Try to eat within the first to two hours of waking up. This is so your metabolism is
starting to work.

 Drink at least 8 glasses (2L) of water per day. Be careful not to drink too much
water. Nice ways to flavor your water – cucumber, lemon and orange slices, as
well as strawberries and mint leaves.

 Try to eat every 3 – 5 hours as prescribed in eating plan. Very important – do not
skip a meal.

 In moderation: tomato sauce, mustard sauce, chutney etc.

 Use natural herbs in food preparation instead of salt:

Cinnamon Garlic
Ginger Pepper
Cloves Mixed herbs
Vanilla Thyme
Nutmeg Paprika
Lemon juice Parsley
Vinegar oreganum
Curry Basil and
Turmeric Mustard powder
Bay leaves
 Restrict high intake of spices ex: chicken spice, meat spice etc. Use Ina
Paarmans’ or woolies spices – doesn’t contain MSG’s.

 Make sure that you always choose the low GI, brown starches in order to
keep your blood sugar stable during the day.

 The chocolate and sweets we can work in the eating plan as a treat, try not to
have it more than 3x per week.

 When you exercise, try to do more cardio with the stretching and weights.
When you do more cardio, your heart rate goes up, which is good for the
cholesterol.

 When getting take aways, rather choose Nando’s – it is a better option. When
getting pizza, rather choose the small. You can have one “cheat meal” every
2 weeks.

Guidelines for cholesterol (Tips for a cholesterol lowering diet)

1. Know your fats:

 Saturated fats – butter, full cream/fat dairy products, fatty meat. It can cause
an increase of bad cholesterol. It’s better to include omega fatty acids in your
diet.

 Use butter and margarine sparingly. Rather use “spray-a-cook” or a non-stick

pan to cook with. Rather avoid intake of saturated fatty acids such as: any
animal fats, chicken skin, baked foods with margarine or butter and also deep
fried foods (such as the wings and chips), as well as re-use of oils. Avoid all
processed meats such as polony, salami and processed cheese. Be careful
of fatty meats such as boerewors and lamb – try to avoid all visible fat.
(Restrict this options to only 2x per week). You can buy extra lean
mincemeat. Chicken and fish is better options to choose. Take the chicken
skin off before cooking it. Try not to eat red meat more than 3x per week.

 Omega 6 food sources: nuts (try to replace your peanuts and raisins) e.g.
cashews, pecans, almonds, walnuts, hazelnuts and as well as adding some
seeds, olives x 6, sugar free peanut butter (e.g black cat yellow label) and
avocado pear. If you do not like to snack on nuts – put them in your shakes.

 Omega 3 food sources: Try and have canned or fresh salmon, or when
buying fresh fish try tuna – fresh. Canned fish: Pilchards, Sardines, Salmon,
tuna and mackerel can be added. Taking a supplementation is also
recommended due to the benefit it would have on heart health and immune
health.
2. Choose low fat dairy products

 Fat free or low fat milk, yogurt and reduced fat cheeses. You can also use
low fat/fat free yogurt instead of cream when cooking or making desserts.
Because you don’t drink a lot of milk during the day and only use it in your
coffee, you can still use the full cream milk.

 Cheese: always choose a white cheese, because it will be lower in fat and
salt. Thus: edam, emmentaler, mozzarella, tussers, ricotta and woolies
also has a nice option – daily cheese. Cottage cheese is also very low in
fat and a good option. Feta – buy the reduced fat or slimmer’s choice
option.

3. Get plenty of fiber in your diet

 Swap white bread and pasta for brown and wholegrain varieties. Oats,
vegetables, fruits and pulses such as beans and lentils are also a good
option.

 Take 2 tablespoons of Oat Bran per day. Add it to any of your food, such
as yogurt, porridge, stews, soup ect.

4. Get your five a day

 Eat a mix of fruit and vegetables to get the vitamins, minerals and fiber you
need. The more colorful your meals are, the more likely you are to be
getting the nutrients you need. Try to limit your fruit intake to max 3 per
day.

5. Include plant sterols

 These are found a low levels in everyday foods like fruit, vegetables and
cereals. But to get a significant cholesterol lowering effect, you need to
eat foods enriched with plant sterols.

 Salad dressing: the best options are: balsamic vinegar, lemon juice and a
drizzle of olive oil. Avoid excessive use of salad dressings.
 Meals:
***Sachin’s portion sizes are bigger

Breakfast

Option 1 – cereal option:

Choose one of the following options:

- ¾ (1) cup All Bran
- ¾ (1) cup cooked oats
- ¾ (1) cup ProNutro whole wheat original flavor

with

¾ cup milk
1 tsp Xylitol

Option 2 – egg:

2 eggs (can make it scrambled or boiled)

with
1 slice rye bread (you can toast it) or 3 provitas or 1 rotti
with
½ tsp margarine or 1 tsp mayonnaise or ¼ Avo
with
1 cup: tomato, onions, mushrooms

Option 3:

40g Futurelife zero

Add 1 cup milk or water to make a shake.

Option 4:

¾ (1) cup double cream plain yogurt with ½ cup of muesli (Tia’s muesli – you
can buy it at a Food Lovers Market, Dischem or Fruit and Veg city).

Healthy snacks (in between meals)

Choose one of the following options with a fruit:

- 30g nuts (unsalted)
- 50g biltong
- 100ml plain double cream yogurt
- 30g white cheese
 Lunch

Option 1:

Choose one of the following starch options:

- 2 slices rye bread
- 6 provitas
- 4 low GI crackers

Choose one of the following protein options:

- 1 small can tuna
- 1 small can pulchards/sardines
- 3 tabelspoons cottage cheese
- 90g (120g) chicken (if there is maby left overs from the previous night)
- 40g (50g) white cheese with 2 slices cold meat

Choose one of the following fat options:

- ¼ Avo
- 2 tsp mayonnaise – trimmed or reduced fat
- 1 tsp margarine

Put some lettuce, cucumber,onion and tomato on the bread. (1 cup)

You can make a toasted sandwitch as well.

Option 2 - salad:

Make a nice salad with lettuce, cucumber, tomato, ect.

Choose one of the following protein options:

- 90g (120g) chicken breast
- 1 small can tuna
- 1 cup lentils

Choose one of the following starch options to add to salad:

- 1/2 (1) cup corn or 1 whole corn
- 1/2 (1) cup carrots
- 1/2 (1) cup peas

Choose one of the following fat options:

- ¼ Avo
- 6 Olives
- ¼ ring feta cheese – redused fat or slimmer’s choice
- 2 TBS salad dressing – reduced fat
- 2 tsp mayonnaise reduced oil or trimmed
Option 3:

Left overs – as discussed at supper

Option 4:

You can still have the following as a curry:

- 1/2 (1) cup basmati rice
- 1 (2) cups vegetables – make sure it is “free” vegetables and not starchy
veg (see list)
- 1 (1.5) cup/s lentils

Supper

Option 1 – cooked meal:

Choose 120g (150g) of the following protein options:

- chicken
- fish
- lean mince

Choose one of the following starch options: (it is better to cut the starch in
the evening and pack it for lunch)
- 50g (100g) basmati or brown rice
- ½ (1) cup couscous
- 1 small potato or 2 baby potatoes
- ½ (1) cup pumpkin
- ½ (1) cup sweet potato
- 50g (100g) mixed veg (peas, corn, carrots)
- 1 cup roasted veg
- ½ (1) cup butternut/gemsquash
- ½ (1) cup corn or 1 whole corn

IF you did not cook with oil, you can have ¼ avo

Include “free” mixed vegetables, stir fry veg (french option or make it yourself) or
make a salad. You can also make a stew with above mentioned ingredients.

Special occasion treats: (limit it to 2x per week)

Choose only one of the following options:

- 2-4 blocks chocolate
- 5x jellie sweets
- 1 packet of woolies’ slim choice crisps
- 2 cups self made popcorn