Practical Nutrional Information

Are you getting enough protein?

A good way to measure your protein requirements is by looking at the size of the palm of your hand.  This is approximately the portion size of protein your body needs for each main meal and then half of your palm for any snacks.

The following foods represent a portion size (cooked weight) that will give you 15g of protein:

Seafood: §   90g fish §   90g tuna packed in water §   90g sardines packed in sardine oil or water §   90g prawns §   90g naturally smoked oysters in water

Chemical Free Lean Meat: §   60g lamb §   60g kangaroo, emu, ostrich Free Range, Hormone Free Poultry & Eggs: §      60g chicken, turkey, duck §      3/4 cup egg substitute §      2 large eggs (whole) 4 large eggs (whites only) Soy/Legume Protein: §      160g beans, tofu, lentils, dried peas §      low reactive vegetarian protein powder (note protein value on package) 100G tempeh (soy bean product found in the refrigerated section of grocery store)

           

Recommended food guidelines
Food Group	Allowed	Avoid
Meat Fish Poultry Legumes Eggs	Free range - hormone free: Chicken, turkey, lamb, soy beans & soy foods, cold water fish (eg. salmon, tuna, mackerel, trout, etc.) & eggs.	Cold cuts & processed meats (eg. bacon, ham, sausages etc.).
Dairy Products	Dairy substitutes: Rice milk, soy milk, nut milks & soy yoghurts. All sugar free.	Milk & milk products (cheese, yoghurt, ice-cream, etc.).
Grains: Bread & Cereals	Any product made of whole grains: Rice, rye, buckwheat, millet, soy, amaranth, quinoa, tapioca, & arrowroot or any gluten free flour. See grain preparation chart for details	Wheat
Soups	Clear vegetable based broths & home made soups	Canned & creamed soups.
Vegetables	Try to use 4-6 varieties of vegetables per meal from the following list. Use fresh, raw, lightly cooked, not juiced:  Cauliflower, broccoli, cabbage, brussel sprouts, celery, iceberg lettuce, carrots, parsnips, turnip, choko, onion, green beans, mushrooms, raw beetroot, radish, eggplant, avocado, mung bean sprouts, cucumber, zucchini, squash, scaloppini, dill pickles, spinach, silver beet, capsicum, tomato & alfalfa sprouts. If weight loss is not a goal you may have the following in small amounts: Sweet potato, potato, peas, lentils, chickpeas & yellow pea flour.	Canned, creamed & over cooked vegetables.
Fruits	Try to eat 100-150 grams of fruit 2–3 times daily. Use fresh unsweetened frozen or water packed fruits (diluted with ½ water).	A
Fats Oils Nuts Seeds	Oils: Butter Cold/Expeller pressed, unrefined, light shielded, flaxseed, canola, walnut & olive. Cook with sesame or olive oil. Nuts & Seeds: Walnuts, macadamias, almonds, pecans, sesame seeds, sunflower seeds, flaxseeds (ground) & pumpkin seeds.	Margarine, shortening, refined oils, peanuts, commercial salad dressings & spreads & all roasted nuts.
Sugars	Honey and natural sugars	Artificial sweeteners like Equal and refined white sugar.
Beverages	Drink 2 liters (8-10 glasses) of purified water daily. Soy, rice, & nut milks (in small quantities). Ginger water/tea stimulates healthy digestion. Teas: Black, herbal & low tannin teas are usually acceptable; check the label for chemical additives.	Artificial fruit flavoured drinks, milk, coffee, cola, coco, alcoholic beverages, soft drink & sweetened beverages.

Gluten free grains & how to prepare them

Grain	Appearance (when dry)	Uses	Preparation *Per one cup of grain, bring to boil & simmer on low heat until done			Comments
			Water	Cook	Yield
Amaranth	Tiny, round, light colored, speckled with black grain.	Porridge, pancakes, vegetable dishes, grind into flour, use in baking.	2 cups	20 min.	1 ½ cups	High in protein, slightly sticky in texture.
Buckwheat	Groats - golden green, triangular shaped. Kasha-toasted groats, golden brown.	Pancakes, in salads, vegetable dishes, soups, ground as flour, used in baking.	2 cups	65 min.	3 ½ cups	Chewy or soft depending on the amount of water used.
Corn	Polenta - coarsely ground corn meal, yellow & brown.	Porridge, cornbread tortillas, pasta.	4 cups	25 min.	3 cups	Look for “stone ground” to avoid rancidity of the naturally high oil content.
Millet	Small, round, lemon yellow colour.	Porridge, in salads, to make veggie burgers, puddings, bread.	3 cups	30-45 min.	3 ½ cups	If bitter in taste, strain initial water & add new water.
Quinoa	Small disks, white/brown.	In salads & casseroles, veggie dishes, porridge.	2 cups	15 min.	3 cups	Pronounced “keen-wa”, very high in protein.
Rice	Oblong, white or brown	Porridge, in salads, in vegetable dishes, ground into flour for baking, pasta.	3 cups	60 min.	3 cups	Many varieties, short or long grain. Buy organic if possible.

If grains are pre soaked over night, reduce the water by ½ & decrease the cooking time by

5 – 15 minutes.

Breakfast suggestions:

Have grains with breakfast only if instructed by your practitioner.

§         Fruit smoothie made with fruit (fresh or frozen) milk, honey and nuts such as ground LSA (linseeds, sunflower seeds and almonds crushed together, which can be purchased in health food sections of supermarkets).

§         Sugar free yoghurt with grated apple (or sliced fresh fruit), ground LSA & a dash of cinnamon. 2 slices of spelt, rye or sourdough bread toasted with pure butter.

§         Porridge (made from oats, rice, buckwheat, millet, soy, amaranth or quinoa) sprinkled with fresh raw nuts and maple syrup or honey.

§         Healthy gluten free pancakes, topped with fresh fruit, nuts & soy yoghurt.

§         Poached or soft boiled eggs with a slice of gluten free toast or crackers.

§         Vegetable omelet.

§         Scrambled or mashed tofu with a small amount of soymilk & heat with herbs & spices of your choice, serve with fresh fruit or gluten free toast.

§         Stir fried vegetables tossed with gluten free pasta or rice.

§         A breakfast burrito: Scrambled eggs wrapped in gluten free, yeast free flat bread with a tablespoon of salsa and cheese.

Snack suggestions:

Make sure to include your recommended 7.5 g of protein if you choose other foods.

§         Smoothie made with a low reactive protein powder, pure water & fresh fruit.

§         Hummus (chick pea) dip & raw veggies.

§         Fresh vegetable juice & a hand full of fresh raw nuts or a boiled egg.

§         1-2 cups of vegetable or chicken broth/ plus a serving of protein.

§         Fresh fruit or fruit salad with 200ml of Soy milk.

§         Small tin of tuna or salmon with carrot rounds for dipping.

Lunch & dinner suggestions:

Make sure to have your recommended protein portion with each meal. When preparing your foods it is best to poach, bake, steam or grill with a minimum of added fats & oils.  Remember to choose from the suggested oils on the allowed food list.

§         Baked, grilled or poached fish, chicken, turkey or lamb served with a variety of steamed vegetables and/ or salad with a healthy dressing.

§         Create your own stir fry (see stir frying tips).

§         Build a healthy salad that includes 5-8 varieties of vegetables & a lean protein choice (Chicken, fish, turkey or lamb, mixed nuts & seeds, legumes or a soy product etc.) & top with a healthy dressing.

§         Legumes & gluten free grains (rice, millet amaranth, etc.) & a variety of steamed vegetables or salad.

§         Three bean salad over a leafy green salad.

§                   Healthy soups full of lean protein & vegetables as well as a variety of fresh herbs & spices. (eg. split pea soup accompanied by a green salad with sprouts & red onion with dill dressing.).

§         Chicken with steamed snow peas, zucchini & leeks.

§         Grilled fish with steamed green beans, beetroot & fresh ginger.

§         Baked Lamb with steamed asparagus & cauliflower.

§         Grilled tuna with steamed vegetables with olive oil & fresh lemon & dill.