Here's how it works.
How often to eat it |
What and how many portions/servings |
Examples of food |
Occasionally (once in a while for special occasions - i.e. once or twice a month) |
Refined confectionary Now and again - e.g. a bite-size chocolate, small triangle of cake, 1 cookie/biscuit |
Chocolates, sweets, cakes, biscuits, pastries, pies |
Sparingly |
Sweeteners to enhance taste Mono- and poly-unsaturated fats: 1-3 teaspoons daily |
Honey, sugar, dates Butter, soft margarine, extra virgin olive oil, linseed oil, sesame oil, canola oil |
Weekly |
Red meat:60g/size and thickness of the palm of your hand 2-3 servings a week |
Mutton, beef, pork, venison with all visible fat removed Vegetarians can replace meat, fish, poultry, eggs with similar portions of nuts and legumes |
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Poultry: 60g/size and thickness of palm of hand, skin & bone removed 1-2 servings per week |
Chicken breast, fillet, drumstick, thigh Duck, turkey |
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Eggs: 1 egg = 1 serving 2-5 servings per week Egg boiled. |
Omelette, scrambled or fried in non-stick vegetable oil spray (preferably olive oil spray) |
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Fish: 60g/size and thickness of palm of your hand 1-3 servings per week White fish |
(king klip, sole, hake) once a week; cold water fatty fish (salmon, trout, sardines, tuna, mackerel). Grilled, steamed, canned in low salt brine |
Daily |
Seeds: 1 tablespoon = 1 servingSprouts: 1 tablespoon = 1 serving 1 serving every day |
Any of a variety: linseed, poppy seed, sunflower seed, sesame - mix, grind and eat with breakfast cereal for full complement of essential fatty acids Variety |
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Nuts: ¼ cup/1 tablespoon of nut butter = 1 serving 1 serving every day |
Any of a variety: almond, pecan, brazil, cashew, walnut |
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Legumes: ½ cup cooked beans = 1 serving 1 serving every day |
Dried beans: red sugar, kidney, soy. Lentils. Peas. Tofu, tempeh. Soy milk Can be mixed, soaked and cooked together with onions, garlic, ginger & fresh herbs (basil, oregano, thyme) |
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Dairy: 1 cup milk, yoghurt or ½ cup low fat cottage cheese or 30g low fat cheese 1-2 servings per day |
Low or fat free milk, cheese, yoghurt, cottage cheese Soy milk |
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Starches and cereals: 1 slice whole wheat bread/½ whole wheat roll/1 small bran muffin/1 medium potato/1 small sweet potato = 1 serving 1/2 cup cooked rice/porridge/pasta/samp/couscous = 1 serving 3-6 servings per day |
Whole grains: brown rice, couscous, samp, porridge, millet, barley, wheat, pasta Unrefined flour/meal: wheat, mealie, oats, rye, soy |
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Fruit: a variety of fresh fruit/fruit juices 2-5 servings every day |
Variety of fruit every day to obtain various plant nutrients and benefits |
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Vegetables: a variety 5-7 servings every day |
½ cup cooked veggies: broccoli, mushrooms, cauliflower, cabbage, beetroot, green beans, sweet corn = 1 serving ¾ cup chopped/grated carrots, cucumber = 1 serving |
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Water: 6-8 glasses every day |