The below list is a guideline of alternatives to the items in the meal plans in the diet sheet. It is recommended that you vary your diet, and where it is listed in the meal plans to have e.g. a cup of broccoli you can switch this with the vegetables listed out below. The guideline foods: carbohydrate, protein, fat and kcal values are approximate values only, and are laid out to help you create the most varied enjoyable diet possible.
SKIMMED MILK GROUP
Each contains 12g carbohydrate, 8g protein, 0.5-5g fat and 87 – 124kcal approx.
Milk is your best source of calcium. It is also a good source of protein, phosphorous, B complex vitamins and vitamin A and D.
|
Skimmed milk
|
1 cup
|
250ml
|
|
Skimmed milk powder
|
2 tbsp.
|
25g
|
|
Fat free natural yoghurt (made from skim milk)
|
1 cup
|
250ml
|
|
Soy milk
|
1 cup
|
250ml
|
FRUIT GROUP
Each contains 10g carbohydrate and 40kcal approx.
Fruits are valuable sources of vitamins, minerals and fibre (especially vitamin C in citrus fruit and fruit juices).
Fruit may be used fresh, dried or canned as long as no sugar is added.
|
Apple - fresh/tinned
|
1 small
|
110g
|
|
Apple - dried
|
5 rings
|
15g
|
|
Apple sauce, unsweetened
|
½ cup
|
125ml
|
|
Apricot - fresh/tinned
|
2 medium
|
100g
|
|
Apricot - dried
|
4 halves
|
20g
|
|
*Banana - fresh
|
1 small/
|
80g
|
| |
½ medium
|
|
|
Berries - fresh/tinned
|
¼ cup
|
120g
|
|
Cherries - fresh/tinned
|
10 large
|
100g
|
|
*Currants - dried
|
1 heaped tbsp.
|
15g
|
|
Dates - dried
|
2-3 medium
|
15g
|
|
Fig - fresh/tinned
|
1 large
|
60g
|
|
Fig - dried
|
1 large
|
15g
|
|
Fruit salad - fresh
|
2 heaped tbsp.
|
70g
|
|
Gooseberries – fresh / tinned
|
¾ cup
|
120g
|
|
Passion fruit – fresh / tinned
|
6 medium
|
100g
|
|
Grapefruit – fresh / tinned
|
½ large
|
150g
|
|
*Grapes - fresh
|
10 medium
|
60g
|
|
Guava - fresh
|
2 small
|
100g
|
|
Kiwi fruit - fresh
|
1 medium
|
90g
|
|
Lychees - fresh
|
5-6 medium
|
90g
|
|
Mango - fresh
|
1 small
|
85g
|
|
Mulberry - fresh
|
1 cup
|
100g
|
|
Orange - fresh
|
1 small
|
130g
|
|
Papaya - fresh, cubed
|
⅔ cup
|
90g
|
|
Peach – fresh / t
inned
|
1 medium
|
115g
|
|
Peach - dried
|
2 halves
|
20g
|
|
Pear – fresh / tinned
|
1 small
|
90g
|
|
Pear - dried
|
2 halves
|
15g
|
|
Pineapple - fresh
|
½ cup
|
90g
|
|
Pineapple - tinned
|
3 rings,
|
90g
|
|
Plum - fresh
|
2 medium/3-4 small
|
100g
|
|
Pomegranate - fresh
|
small
|
135g
|
|
Prune - dried
|
2 medium
|
20g
|
|
*Raisins/sultanas - dried
|
25ml/2 tbsp.
|
15g
|
|
Raspberries - fresh
|
½ cup
|
80g
|
|
Strawberries - fresh
|
1 cup/12 medium
|
150g
|
|
Sweetmelon - fresh
|
¼/150mm diameter
|
150g
|
|
*Watermelon - fresh, cubed
|
¼ cup
|
130g
|
*These fruit are naturally high in glucose and should therefore be limited. Please note: all very ripe fruit/tomatoes should be avoided due to high glucose content.
STARCH GROUP
Each unit contains 15g carbohydrate, 2g protein and 68kcal.
Wholewheat products and legumes/ pulses are good sources of fibre, B complex vitamins and iron.
|
CRACKERS AND BREAD
|
|
Rye Bread
|
1 slice
|
30g
|
|
Rice / corn cakes
|
3
|
30g
|
|
Cracker Bread (maize variant)
|
3
|
30g
|
|
STARCH AND STARCHY VEGETABLES (cooked)
|
|
Rice/pasta/ maize/corn kennels
|
½ cup
|
125g
|
|
Boiled/baked potato
|
1 medium
|
80g
|
|
Mashed potato
|
½ cup
|
125ml
|
|
Sweet potato
|
¼ cup
|
65g
|
|
Sweetcorn (canned without sugar)
|
½ cup
|
90g
|
|
Popcorn (unsweetened)
|
3 cups
|
55g
|
|
Barley
|
½ cup
|
60g
|
|
CEREAL AND PORRIDGE (STARCH)
|
|
Raw Oats
|
¼ cup
|
25g
|
MEAT/ PROTEIN GROUP
All the foods in the meat group are good sources of protein and many are also good sources of iron, zinc, vitamin B12 and other B-complex vitamins.
Cholesterol is of animal origin. Foods of plant origin have no cholesterol. Be certain to trim off all visible fat and to remove the skin off poultry before cooking.
LOW FAT MEAT GROUP
Each cooked serving contains 7g protein, 3g fat and 55kcal approx.
Legumes/pulses contain a minimum amount of fat and large amounts of carbohydrates in varying amounts.
|
Baked beans / butter beans
|
⅓ cup
|
90g
|
|
Dried beans e.g. kidney / haricot / chickpeas / split peas/
lentils
|
⅓ cup
|
70g
|
|
Soya beans
|
¼ cup
|
40g
|
|
Egg whites
|
2 whites
|
|
|
Fat free cottage cheese
|
¼ cup
|
65g
|
|
Rump / sirloin steak
|
-
|
30g
|
|
Lean mince
|
2 level
tsp.
|
30g
|
|
Roast beef
|
-
|
30g
|
|
Steak and kidney stew
|
1 heaped tbsp.
|
40g
|
|
Veal
|
-
|
30g
|
|
Venison, lean
|
1 heaped tbsp.
|
30g
|
|
Ham,
lean
|
2 thin slices
|
40g
|
|
Pork,
roast
|
-
|
30g
|
|
Mutton, roast
|
-
|
30g
|
|
Chicken
(skinless)
|
-
|
|
|
- Drumstick
|
1 small
|
40g
|
|
- Wing
|
1 small
|
40g
|
|
- Breast
|
small
|
40g
|
|
- Thigh
|
½ medium
|
40g
|
|
Turkey (skinless)
|
-
|
40g
|
|
Kidney, lamb
|
1 kidney
|
30g
|
|
Kidney, beef
|
¼ kidney
|
30g
|
|
Liver, beef and lamb
|
-
|
30g
|
|
Meat spreads e.g. liver pate
|
6 level tsp.
|
30g
|
|
Crab, tinned
|
½ cup
|
70g
|
|
Haddock
|
7x6x1,5cm
|
50g
|
|
Mussels / oysters, tinned or fresh
|
⅔ tin
|
70g
|
|
Pilchards in tomato sauce
|
½ pilchard
|
40g
|
|
Prawns, boiled
|
3 medium / 7 small / 2 large
|
50g
|
|
Rock lobster
|
½ tail
|
60g
|
|
Shrimps
|
20-25
|
50g
|
|
Sardines in brine, drained
|
2
|
30g
|
|
Sole,
steamed
|
1 baby
|
60g
|
|
Trout, steamed
|
5x6,
x3cm
|
40g
|
|
Tuna, canned in water/ brine
|
2 heaped tbsp. (½ tin)
|
40g
|
|
Hake / Cod
|
5x5,5x3cm
|
70g
|
MEDIUM FAT MEAT GROUP
Each contains 7g protein, 5g fat and 74kcal approx.
|
cheese, low fat
|
3x3x3cm
|
30g
|
|
cheese spread
|
6 level tsp.
|
30g
|
|
Egg, whole
|
1 medium
|
50g
|
|
Braised beef
|
12x6x0.5cm
|
30g
|
|
Lean oxtail
|
5x5cm
|
30g
|
|
Ham, regular
|
2 thin slices
|
40g
|
|
Pork chops
|
⅓ medium
|
30g
|
|
Mutton chops - loin chops
|
⅓ medium
|
30g
|
|
- rib chops
|
1 small
|
30g
|
|
Calamari, fried
|
½ cup
|
50g
|
|
Kipper/ herring
|
12x7x1cm
|
50g
|
|
Herring, pickled
|
12x4,5x1cm
|
30g
|
|
Caviar, fresh
|
2 tbsp.
|
35g
|
|
Salmon, canned
|
¼ tin
|
50g
|
VEGETABLE GROUP
RESTRICTED VEGETABLES
Each unit contains 7g carbohydrate, 2g protein and 36kcal approx.
Vegetables are good sources of fibre, vitamins and minerals. Choose at least one green and one other coloured vegetable every day. Do not overcook vegetables and try to eat as much fresh vegetables as possible.
|
Beetroot
|
½ cup
|
100g
|
|
Butternut squash
|
⅓ cup
|
70g
|
|
Carrots, cooked
|
⅔ cup
|
100g
|
|
Carrots, raw and grated
|
¾ cup
|
140g
|
|
Free vegetables, cooked with onion and potato
|
¾ cup
|
130g
|
|
Mixed vegetables
|
⅓ cup
|
65g
|
|
Onions, raw and cooked
|
½ cup
|
65g
|
|
Peas
|
⅓ cup
|
65g
|
|
Pumpkin
|
⅓ cup
|
70g
|
|
Unthickened vegetable soup
|
¾ cup
|
-
|
|
Thickened gravy/sauce
|
2 tbsp.
|
25ml
|
|
Tomato paste
|
1 tbsp.
|
15g
|
FREE VEGETABLES
If portion per meal exceeds 1 cup, count as restricted vegetable.
|
Asparagus
|
|
Rhubarb
|
|
Baby marrow
|
|
Sour Cabbage
|
|
Broccoli
|
Green beans
|
Shallots
|
|
Brussels sprouts
|
Pepper
|
Spinach
|
|
Cabbage
|
Leeks
|
Spring onions
|
|
Cauliflower
|
Lettuce
|
Tomatoes
|
|
Celery
|
Marrow
|
Turnip
|
|
Chicory
|
Mushrooms
|
Watercress
|
FAT GROUP
Each contains 5g fat and 45kcal approx.
This group is high in fat-soluble vitamins. Take 3 servings daily (women) and 5 servings daily (men)
|
Avocado
|
¼ small
|
30g
|
|
Bacon
|
1 rasher
|
10g
|
|
Butter
|
1 tsp.
|
5ml/g
|
|
Cream - thin
|
2 tbsp.
|
25ml
|
|
- thick
|
1 tbsp.
|
12,5ml
|
|
*Margarine - soft tub
|
1 tsp.
|
5ml/g
|
|
* - ‘light’
|
1½ tsp.
|
7.5ml
|
|
Mayonnaise
|
|
|
|
- *Light/low fat
|
2 tbsp.
|
25g/ml
|
|
Oil - *sunflower, soya or maize
|
1 tsp.
|
5ml
|
|
- peanut, coconut or *olive
|
1 tsp.
|
5ml
|
|
Olives
|
9 medium
|
45g
|
*These fats are preferable (especially on a low fat diet). The other food items should not be eaten more than once per month.