bikini
BODY
H.E.L.P
Healthy Eating & Lifestyle Plan
for Vegetarians
Exclusively for shaina.10@hotmail.com / 9546
bikini
BODY
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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.
bikini
BODY
H.E.L.P
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!
! #kaylaitsines
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.
! #kaylaitsines
Nutrition HELP • 5
bikini
MISSION STATEMENT
BODY
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
! #kaylaitsines
Nutrition HELP • 6
HELP OVERVIEW
bikini
BODY
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
results.
the release of my Nutrition HELP over a year
a
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
your body.
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
website:
world. The information in this eBook is based upon a
http://www.eatforhealth.gov.au/
combination of various research articles and
guidelines/australian-guide-healthy-
personal experiences from both my clients and
eating
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
! #kaylaitsines
Nutrition HELP • 7
HELP OVERVIEW
bikini
BODY
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,
goals.
the science behind effective, maintainable weight
and
loss
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-
! #kaylaitsines
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
HELP OVERVIEW
bikini
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H.E.L.P
toward their health and fitness
regardless of weight, height and
goals.
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
• www.health.gov.au/
goals by eating a variety of
• www.eatforhealth.gov.au/
‘MACROnutrient’ foods that fill your
• www.veg-soc.org
‘MICROnutrient’ requirements. For
• www.healthyfoodguide.com.au/articles/2010/
march/special-report-should-you-go-vegetarian
an explanation of MACRO and
MICROnutrients, see our userfriendly information section from
Unfortunately, a vegetarian diet is not as simple as
pages 55 to 69.
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.,
needs.
the following information is designed
to help women achieve their goals
! #kaylaitsines
Nutrition HELP • 9
HELP OVERVIEW
bikini
BODY
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
animal-derived products.
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:
! #kaylaitsines
• 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
HELP OVERVIEW
bikini
BODY
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
bikini
DAY 1
BREAKFAST
Eggs with Avocado Smash
BODY
H.E.L.P
SNACK
100g mixed berries (1 cup)
25 avocado, smashed
2 eggs, poached
Small handful of spinach leaves (1/2 cup)
2 slices rye bread, toasted
DINNER
Herb Quinoa with Flaked Salmon
1 small cucumber, chopped (1 cup)
2 stalk celery, chopped (1 cup)
SNACK
1 small fennel bulb, chopped (1 cup)
Hulk Smoothie
180g quinoa, cooked (1 cup)
125mL low fat milk (1/2 cup)
5g olive oil
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
LUNCH
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
! #kaylaitsines
Nutrition HELP • 12
bikini
DAY 2
BREAKFAST
Choc, Banana & Peanut Butter
Smoothie
60g rolled oats (1/2 cup)
BODY
H.E.L.P
SNACK
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
SNACK
Cinnamon Apple
200g low fat yoghurt
1 apple, grated
Cinnamon, to taste
DINNER
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
LUNCH
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
! #kaylaitsines
Nutrition HELP • 13
bikini
DAY 3
BODY
H.E.L.P
BREAKFAST
SNACK
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
Banana Bake
Sticky Date Parfait
10g nut butter
SNACK
DINNER
Citrus Quinoa Stuffed Capsicum
Green Smoothie Bowl
180g quinoa, cooked (1 cup)
100g natural yoghurt
75g brown lentils, cooked (1/2 cup)
10-15g WPI
1/2 large red capsicum, halved and
250mL water
middle removed
Handful of baby spinach (1 cup)
5g pumpkin seeds
30g muesli (1/4 cup)
40g low fat cheese
50g low fat greek yoghurt
LUNCH
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
! #kaylaitsines
Nutrition HELP • 14
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DAY 4
BODY
H.E.L.P
BREAKFAST
DINNER
60g muesli (1/2 cup)
150g white fish, baked
200g low fat yoghurt
10g olive oil
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
SNACK
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
LUNCH
Brown Rice Sushi
90g brown rice, cooked (1/2 cup)
100g tuna, drained
1 small cucumber, cut lengthways (1 cup)
SNACK
Chocolate & Strawberry ‘Pudding’
200g low fat yoghurt
2 tsp cacao powder
10-15g protein powder, chocolate flavour
120g strawberries, sliced (1 cup)
! #kaylaitsines
Nutrition HELP • 15
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DAY 5
BODY
H.E.L.P
BREAKFAST
SNACK
Small handful baby spinach (1/2 cup)
100g low fat yoghurt
1/2 zucchini, grated (1/2 cup)
1 banana, sliced
2 eggs
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
cup)
Super Green Baked Eggs
Buckwheat & Banana Parfait
1 slice rye bread, toasted
SNACK
DINNER
Mushroom & Lentil Bolognese
Peanut Butter & Jelly Smoothie
5g olive oil
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
LUNCH
150g brown lentils, cooked, drained (1
2 slices rye bread
110g brown mushrooms, chopped (1 cup)
Crispy Tofu Toastie
cup)
12g avocado
85g firm tofu
! #kaylaitsines
Nutrition HELP • 16
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DAY 6
BODY
H.E.L.P
BREAKFAST
SNACK
2 eggs
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
Vegetable Omelette
Banana Smoothie
40g cheese, grated
1 slice rye bread, toasted
1/2 medium tomato, diced, to garnish
SNACK
1 medium mango
10g almonds
DINNER
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
LUNCH
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)
! #kaylaitsines
Nutrition HELP • 17
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DAY 7
BODY
H.E.L.P
BREAKFAST
SNACK
125mL low fat milk (1/2 cup)
2 rye crispbreads
100g low fat yoghurt
2 boiled eggs, sliced
15g chia seeds
40g low fat cheese
Chia Pudding
Egg and Rye Crispbreads
10-15g (1 scoop) protein powder
Topped with:
30g muesli and 100g mixed berries
DINNER
Burger Salad
2 slices rye bread
SNACK
75g brown lentils, cooked, drained (1/2 cup)
Nutty Apple
1/4 small red onion, chopped
1 apple
1/2 zucchini, shaved into ribbons (1/2 cup)
5g nut butter
1 small carrot, peeled and grated (1/2 cup)
Handful of spinach leaves (1 cup)
LUNCH
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
! #kaylaitsines
Nutrition HELP • 18
bikini
DAY 8
BREAKFAST
Breaky Wrap
BODY
H.E.L.P
SNACK
1 medium banana
1 wholemeal wrap
2 eggs, scrambled
1 medium tomato
Small handful of baby spinach leaves (1/2 cup)
DINNER
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)
SNACK
1/2 medium tomato, diced
Yoghurt & Berries
1/4 small cucumber, diced
200g low fat yoghurt
Handful of lettuce leaves
100g mixed berries
1/2 red onion, sliced
100g greek yoghurt
LUNCH
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)
! #kaylaitsines
Nutrition HELP • 19
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DAY 9
BREAKFAST
Banana Pecan Overnight Oats
BODY
H.E.L.P
SNACK
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
SNACK
Berry Bliss Protein Shake
DINNER
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)
cup)
50g mixed berries (1/2 cup)
110g button mushrooms (1 cup)
Garlic, parsley, thyme, vegetable stock
LUNCH
(salt reduced)
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
! #kaylaitsines
Nutrition HELP • 20
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DAY 10
BODY
H.E.L.P
BREAKFAST
SNACK
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
cup)
Quinoa Porridge
2 rye crispbreads
1 tsp honey
SNACK
DINNER
Mushroom and Pepper Pizza
Open Apple Crumble
1 wholemeal wrap
1 apple, stewed
200g crushed tomatoes
30g muesli (1/4 cup)
1/2 red capsicum, sliced (1/2 cup)
10g nut mix
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
LUNCH
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
! #kaylaitsines
Nutrition HELP • 21
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DAY 11
BODY
H.E.L.P
BREAKFAST
LUNCH
10g olive oil
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 cup)
1 medium rye roll
Creamy Mushroom Bruschetta
Peanut Tofu Burger
75g brown lentils, cooked (1/2 cup)
Chives, garlic
2 slices rye bread, toasted
SNACK
Chocolate ‘Pudding’
200g soy yoghurt
SNACK
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
DINNER
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
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Nutrition HELP • 22
bikini
DAY 12
BREAKFAST
Berrylicious Smoothie
BODY
H.E.L.P
SNACK
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
SNACK
DINNER
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)
LUNCH
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
cup)
1/4 red onion, finely chopped
200g wholemeal pasta, cooked (1 cup)
! #kaylaitsines
Nutrition HELP • 23
bikini
DAY 13
BODY
H.E.L.P
BREAKFAST
SNACK
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)
SNACK
DINNER
Yoghurt & Muesli
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)
LUNCH
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)
3g olive oil
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
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Nutrition HELP • 24
bikini
DAY 14
BODY
H.E.L.P
BREAKFAST
SNACK
90g muesli (3/4 cup)
2 stalks celery, chopped
250mL calcium fortified milk
10g peanut butter
SNACK
DINNER
Muesli
Protein Mousse & Berries
200g soy yoghurt
Peanut Butter Celery Soldiers
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
LUNCH
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
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Nutrition HELP • 25
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SUMMARY
BODY
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.
! #kaylaitsines
Nutrition HELP • 26
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FOOD GROUPS
BODY
H.E.L.P
GRAINS
VEGETABLES
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
micronutrients.
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
! #kaylaitsines
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.
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BODY
H.E.L.P
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, Australian 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
Food Group
Min serves
per day
Sample Serve Sizes (1 serve)
Grains
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®
6
serves
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
Vegetables &
Legumes
Handful (1 cup) salad vegetables – lettuce, cucumber, celery, capsicum
5
serves
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
Fruit
1 medium apple, pear, orange, peach or banana
2
serves
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
Dairy
2.5
serves
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)
2.5
serves
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
2
serves
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
Fluids
8
Note: please see section on hydration on page before making your choice
about complete sources of hydration.
cups
!
#kaylaitsines
Nutrition HELP • 29
MEAL BREAKDOWN
bikini
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.
H.E.L.P
Meal Plan
Grain
6
serves
Veg
5
serves
Fruit
2
serves
Dairy
2.5
serves
BODY
Meat /
Protein
2.5
serves
25g avocado
1
2 eggs, poached
1
Small handful of baby spinach
leaves
2 slices rye bread, toasted
0.5
2
125mL low fat milk
0.5
Small handful of baby spinach
leaves
0.5
Small handful of kale
0.5
1 medium banana
1
1
100g cherry tomatoes
0.5
75g brown lentils
0.5
5g olive oil
2 slices rye bread, toasted
0.5
2
120g ricotta cheese
1
100g mixed berries
1
1 small cucumber, chooped
1
2 stalks celery, chopped
1
1 small fennel bulb
1
180g quinoa, cooked
1
5g olive oil
0.5
100g salmon fillet
40g low fat cheese
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Fat
2
serves
1
1
Nutrition HELP • 30
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HYDRATION
BODY
H.E.L.P
One of the issues that my clients
potentially causing confusion,
come across is what to drink and
headaches,
how much.
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
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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
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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.
! #kaylaitsines
Nutrition HELP • 32
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COOKING TIPS
BODY
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
• alfalfa sprouts
• leeks
plan. While it is acknowledged that
• artichokes
• mushrooms
kilojoules (kJ) is the metric unit for
• bamboo shoots
• cress
• bean sprouts
• onions
• broccoli
• parsley
• brussels
• pumpkin
measuring food energy in Australia,
the following section uses calories
as it is more commonly used
internationally.
sprouts
• radishes
LOW CALORIE
VEGETABLES
• cabbage
• shallots
• capsicum
• silverbeet
• cauliflower
• spring onions
The following foods are excellent for
• celery
• squash
filling you up and providing variety
• chives
• snow peas
• cucumber
• sauerkraut
• eggplant
• sprouts
• endives
• spinach
you need at least 5 serves per day
• fennel
• tomatoes
from the vegetable & legumes food
• garlic
• turnips
group.
• green beans
• watercress
• kale
• zucchini
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,
• lettuce
fibre and antioxidants.
! #kaylaitsines
Nutrition HELP • 33
bikini
BODY
H.E.L.P
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
! #kaylaitsines
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
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H.E.L.P
• 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 !
! #kaylaitsines
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
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There are a wide variety of
BODY
legumes that provide
valuable protein and
H.E.L.P
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.
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.
Butter beans
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.
Borlotti beans
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.
Cannellini beans
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.
Chickpeas
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.
! #kaylaitsines
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.
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• 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-
vegetarian meal.
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
! #kaylaitsines
• 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-
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BODY
H.E.L.P
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:
! #kaylaitsines
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
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H.E.L.P
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.
! #kaylaitsines
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:
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HOW TO MAKE
YOUR OWN SALSA
BODY
H.E.L.P
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
•
Oats
•
Pasta
2 tbsp flemon or lime juice, freshly squeezed
•
Rice Vermicelli Noodles
1 tsp dijon mustard
Small amount (dash) of olive oil
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
when cooked:
ground
•
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
plan.
Chives and dill, to tase
Lemon or lime juice, freshly squeezed
! #kaylaitsines
Nutrition HELP • 40
FOOD HYGIENE
• 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.
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deliberate effort to avoid foodborne illness
through the practice of safe cooking and
For more details on food hygiene,
storage methods.
information can be sourced from the
following website:
Although there are many more, below is a
www.foodsmart.vic.gov.au/foodsmartweb/
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.
! #kaylaitsines
Nutrition HELP • 41
LIFESTYLE CHANGES
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BODY
H.E.L.P
One of biggest challenges facing
progress over prolonged periods of
girls in my market is lifestyle. This
times.
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
lifestyle management.
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
! #kaylaitsines
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.
normal meals
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recommended allowance,
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.
! #kaylaitsines
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.
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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.
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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.
! #kaylaitsines
Nutrition HELP • 44
consider the following example:
4 green pulses (energy alcohol drink)
1080 calories
2 vodka raspberries at the club
278 calories
As well as 2 shots of vodka at
138 calories
This takes your grand total of
1,496 calories
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.
! #kaylaitsines
Nutrition HELP • 45
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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
perfect.
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
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H.E.L.P
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.
REFERENCES
varieties, rather than fried.
BASIC DINING OUT IDEAS
Breakfast - Most places will serve eggs and
rye toast, oats or even muesli.
! #kaylaitsines
• 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
Size
Calories
Walk
Cycle
Swim
Run
Potato Crisps
100g
545
3 hrs
3 hrs
1 hr 20 mins
1 hr 20 mins
Chocolate Bar
60g
270
1.5 hrs
1.5 hrs
38 mins
38 mins
Sausage Roll (even
a vegetarian one!)
1 large (130g)
373
2 hr 5 mins
2 hr 5 mins
53 mins
53 mins
Chocolate Chip
Muesli Bar
31g
129
43 mins
43 mins
18 mins
18 mins
Jelly Beans
18 beans (50g)
162
54 mins
54 mins
23 mins
23 mins
Blueberry Muffin
From coffee shop
447
2.5 hrs
2.5 hrs
1 hr 4 mins
1 hr 4 mins
Ice-cream
2 scoops premium
brand
256
1 hr 26 mins
1 hr 26 mins
37 mins
37 mins
Chocolate
Smoothie
Regular (650ml)
446
2.5 hrs
2.5 hrs
1 hr 4 mins
1 hr 4 mins
Dark Chocolate
4 squares (40g)
210
1 hr 11 mins
1 hr 11 mins
30 mins
30 mins
Chocolate biscuit
2
198
1 hr 6 mins
1 hr 6 mins
28 mins
28 mins
Movie Popcorn
Small (36g)
186
57 mins
57 mins
24 mins
24 mins
Pizza - vegetarian
with cheese
1 slice
362
2 hrs
2 hrs
52 mins
52 mins
French Fries
Medium
405
2 hr 16 mins
2 hrs 16 mins
58 mins
58 mins
Soft Drink
600ml
244
1 hr 22 mins
1 hr 22 mins
35 mins
35 mins
119
40 mins
40 mins
17 mins
17 mins
Red Wine
150ml
1 glass
Vodka shot
30mls
69
23 mins
23 mins
10 mins
10 mins
Green Pulse
2 x 300mls
538
3 hrs
3 hrs
18 mins
18 mins
Vodka raspberries
2 x 275mls
274
1 hr 31 mins
1 hr 31 mins
39 mins
39 mins
Note: Keep in mind, calorie burning time allowances are approximates and are calculated for lowmoderate intensity.
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EDUCATION SECTION
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H.E.L.P
Before I begin, I must
emphasise that I do not
promote calorie counting.
This is because for many
people it can be a very
tedious, difficult and
stressful process especially
if it is not understood
properly. By using the food
group information as a
guide, you will meet the
recommended daily calorie
requirements while receiving
a good mixture of nutrients
as required by your body.
Fact: 1 calorie
= 4.2 kilojoules.
FAT LOSS FACTS
‘Maintenance’ means staying the that your weight is
Our food provides us with calories. Our exercise as
well as our normal bodily functions (sleeping or
thinking etc.) burns calories.
How many calories you require usually depends
upon your age, height, weight, gender and activity
level.
Girls between the age of 16 and 25 who exercise
and are approximately 55kg and above,
have a MAINTENANCE daily calorie requirement of
around 2100 calories**.
**Calculations re: Harris-Benedict BMR formula
neither increasing or decreasing. That is, it remains
Energy can be measured in calories
the same
(or kilojoules). In Australia, energy is
measured in kilojoules in agreement
with the broader use of metric units.
However, calories are more
commonly used internationally. For
our Australian and international
audience, I have made references
using both.
! #kaylaitsines
Typically speaking...
If we eat more calories than we burn up,
we can gain fat and weight.
If we burn more calories than we eat, we
can lose weight and fat.
Nutrition HELP • 48
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The typical caloric requirement for
women between the ages of 16-25,
who are exercising 3-5 days per
week, and are wanting to maintain
their weight is 2100 calories per
day.
energy store that is already
However, eating LESS calories that you use
give your body enough calories to keep your
on a daily basis creates a ‘calorie deficit’.
Generally speaking, a combination of
appropriate exercise training and a 500
calorie deficit daily can potentially lead to a 1
pound (0.5kg) of weight/fat loss per week.
As one pound (0.5kg) of human fat is
equivalent to approximately 3,500 calories,
seven days of a 500 calorie deficit will result
in a weekly deficit of 3,500 calories. I will
in your body, which can be
fat.
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In reality, this rate of weight
loss will vary as everyone is
different! When you lose weight you need to
body functioning AND get your essential
macronutrients and micronutrients. This is
why in most circumstances, suddenly
lowering your calories is not necessarily a
good thing and can result in many energy
and hormonal problems. I have seen this
many times before with new clients who
have previously tried to force weight loss
with very low calorie diets.
highlight that weight/fat loss is more
complex than this and can be influenced by
other variables meaning actual results may
vary.
For this reason, the meal plans provided
within this guide are based on a daily caloric
intake of approximately 1600 calories.
HOW DOES IT WORK?
Simply speaking, if you consume 1600
calories but burn 2100 calories in a day,
your body needs to source energy from
elsewhere to bridge the 500 calorie deficit.
This means the energy has to come from an
! #kaylaitsines
Nutrition HELP • 49
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CUSTOMER STORY
soon changed my eating
“I was a normal woman, on my mission to
was given. I increased my
get the body of my dreams. I had no coach,
calories to what they
no trainer and no one giving me correct
recommended and was
advice, if any. I trained for several months
now eating a mixture of foods from
getting not too bad results, but as my
various groups, not just chicken salads like I
training continued the rate of my results
was previously.
style. I took the advice I
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slowly decreased.
Almost immediately I had better energy and
shortly after that my body dropped a
I quickly fell into the sad loop
that was continuous calorie
small amount of weight but this
restriction. Every few
time the weight kept coming off
weeks I would eat less
almost every week. It was only
about four to five weeks and I also
and less and less and
got my period back. I am now
feel progressively worse.
I was eating well below
eating so much more food than
1000 calories everyday,
I was but my results are so
training twice each day
much better. This was a very
and literally never had
important lesson for me.”
any energy. Not only
was I still not losing the
fat or getting the body I
wanted but also I had
actually stopped
getting my period too
for
several months.
As my results and health declined I
finally went and sought some
professional advice from Kayla Itsines
and the team at Fresh Fitness. After being
advised that my very low calorie diet was not
the right way for weight loss or my health I
! #kaylaitsines
Nutrition HELP • 50
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MACRONUTRIENTS
Many girls will find when
The term “macro” means “large”, thus
are tired, lack in energy,
macronutrients are nutrients that our bodies
cannot digest food properly,
need in large amounts. Proteins,
the productions of certain
carbohydrates and fats are all
hormones begin to decrease and
macronutrients that we cannot live without.
they become ill. Although they may lose
We must consume these chemical
large amounts of weight to begin with, this is
compounds EVERYDAY in very large
certainly not sustainable in the long term and
amounts in order to stay alive and healthy.
many may suffer with severe medical
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starting a fad diet that they
H.E.L.P
problems. In my experience, it is VERY
If weight loss is your health goal, you need
common that people following very low
to recognise that the many diets advertised
calorie, low carb or low fat diets typically “fall
on the forefront of today’s fitness world (i.e.
back” or regain a lot of the weight that they
zero carb and zero fat diets) may not be the
previously lost.
healthiest option for you. Without particular
macronutrients your body can suffer from
illness, fatigue and can essentially begin to
MACRONUTRIENT BREAKDOWN
shut down. It is important to know that
Macronutrients provide the building blocks
many of today’s chronic diseases and
we need for growth, metabolism, and body
illnesses are caused by poor nutrition alone.
function. They also provide us with energy.
It is essential to include ALL macronutrients
However, it is important to note that each
in our diets on a daily basis. If we do not,
macronutrient provides the body with
our bodies’ ability to function and change,
different amount of energy per gram.
including weight/fat loss, is significantly
Simply speaking:
decreased. If you are following a vegetarian
diet, it is impossible to get enough protein
when following a low-carb diet. This is
because vegetarian sources of protein, such
as dried beans, lentils and chickpeas, are
also high in carbohydrates. These foods are
also packed full of fibre and micronutrients
• One gram of carbohydrates provides our
bodies with 4 calories (16 kJ);
• One gram fats provides our bodies with 9
calories (36 kJ);
• One gram of proteins our bodies provide
4 calories (17 kJ).
and are low in saturated fats.
! #kaylaitsines
Nutrition HELP • 51
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Remember, calories are used here
as the measure of energy. One
calorie is equivalent to 4.2kJ.
Glucose is our brain and
This is obviously important to consider when
carbohydrates means our
wanting to achieve fat loss. At 9 calories per
brain cannot think properly, our
gram, fat is easy to eat in excessive
muscles cannot work properly, and therefore
amounts. Consequently, this can lead to an
our whole body is negatively impacted. If
overconsumption of calories without even
you are following a vegetarian diet, your
realising it. This can potentially lead to
carbohydrate intake will be higher because
weight gain. However, as previously
of the emphasis on legumes.
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muscles’ preferred source
of energy. Therefore,
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inadequate intake of
mentioned, we still NEED fats in our diet, so
it is important to learn where to consume the
The best sources of carbohydrates to
“good” fats as well as how and when to
include are always the unprocessed
consume them.
carbohydrates with a low glycaemic index
(GI), such as wholegrains, muesli, oats,
For all three macronutrients, we need to
fruits, vegetables, legumes and low-fat dairy
understand how they are broken down by
foods. Visit www.glycemicindex.com for
the body and why it is important to avoid
more information.
eating too much of each, causing weight
gain and possible chronic illness. Potential
Foods rich in carbohydrates also contain
problems caused by an unbalanced diet are
generous quantities of our essential vitamins
nearly endless.
and minerals. Carbohydrates not only
contain fibre, but also assist in lowering
CARBOHYDRATES
cholesterol. For girls who are finding it hard
Fad diets that promote zero or low
you are lacking in fibre or other food
carbohydrate intake are not designed for
to go to the toilet regularly, you may find that
substances required for healthy digestion.
long-term weight management and more
often than not, people will put the lost
weight back on straight after they finish their
diet. Carbohydrates are vital because they
provide us with the most essential
substance for our survival - glucose.
! #kaylaitsines
Nutrition HELP • 52
PROTEINS
Luckily, different plants are
Proteins are crucial for muscle repair
acids and if eaten together,
and healthy weight loss. Protein provides:
they can make up a good
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lacking different amino
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quality protein. This is called
• Essential hormones (the body’s chemical
“messengers”)
protein complementation. By
• Amino acids (needed for muscle recovery)
eggs, you can also increase the quality of
• Immune function (prevents illness)
• Oxygen transport
• Growth and maintenance of body cells
Good sources of protein in a vegetarian diet
include milk, cheese, yoghurt, eggs, nuts
and legumes (eg. soya beans, dried peas,
beans and lentils). Cereals, bread and some
starchy vegetables (eg. potatoes, sweet
corn, peas) have smaller amounts of protein.
Proteins are made from combinations of
smaller units called amino acids. There are
22 amino acids that make up most proteins.
Some of these our body can make when
needed, however there are 9 amino acids
that can only be obtained from our diet.
These are known as “essential amino acids”.
Protein from animal sources e.g. fish, milk
including animal proteins, such as milk and
vegetable proteins in your diet.
It used to be thought that these foods
needed to be eaten at the same time to
have the effect, but we now know that they
simply need to be included on the same day.
In other words, if you make a conscious
effort to include food from all food groups in
recommended amounts throughout the day,
then you should be able to attain all
essential amino acids. While it is not an
animal source, soy protein is considered a
high quality protein as it provides similar
amounts of protein as that found in animal
foods.
The table on the following page shows how
to include complete proteins in your diet and
provides you with examples used within this
meal plan.
and eggs have sufficient levels of all
essential amino acids and are, therefore,
“complete proteins”. Plant proteins,
however, are “incomplete” proteins because
they lack one or more essential amino acids.
! #kaylaitsines
Nutrition HELP • 53
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Proteins not only provide essential nutrients
whey protein and similar
but also assist sour satiety – which means
supplements are fine to use
we feel satisfied or full after we have eaten a
minimally, they are not a
meal containing protein. Therefore, by
complete replacement for
including protein at each main meal you
any protein food and they
avoid hunger and constant unhealthy
are not a sufficient source of
snacking.
protein in the amounts included here. See
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this website for more detail about protein
Some protein powder has been included in
supplementation:
the menus. You could use whey protein or
www.sportsdietitians.com.au/content/2562/
skim milk powder or soy protein powder if
ProteinandAminoSupplementationforAthlete
you avoid all animal products. Although
s/
Incomplete Protein
Good Protein Quality
Complete Protein
Grains
Legumes
(rice, quinoa, pasta, oats)
(beans, lentils, peas)
Nuts & Seeds
Legumes
(peanuts, walnuts, tahini)
(baked beans, lentils, dried beans)
(Examples From Menu Plan)
•
Burger Salad
•
Homemade Falafel Burger
•
Mushroom & Lentil Bolognese
•
Bean & Salad Wrap
•
Italian Bean & Pasta Salad
•
Tofu Sprout Salad
•
Citrus Quinoa Stuffed Capsicum
•
Homemade oil-free hummus
•
Peanut Butter & Banana on
Toast
Grains
Nuts & Seeds
•
Banana Bake
(rice, quinoa, pasta, oats)
(peanuts, walnuts, tahini)
•
Buckwheat Power Porridge
•
Choc, Banana & Peanut Butter
Smoothie
INCOMPLETE PROTEIN
Complete Protein
Grains
Milk & Milk Products
(rice, quinoa, pasta, oats)
(milk, cheese, yoghurt)
! #kaylaitsines
Excellent Protein Quality
(Examples From Menu Plan)
•
Quinoa & Roast Vegetable Salad
•
Homemade Falafel Burger
•
Burger Salad
Nutrition HELP • 54
If you are wanting to incorporate protein
powder into your meal plans, but also avoid
dairy products, refer to page 74 for
recommendations.
When looking at new sources of protein, it is
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• Help promote natural
growth and develop-
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ment
• Help us absorb some
of the most essential vita-
H.E.L.P
mins: A, D, E, and K
best to aim for options that are very low in
saturated and trans fat. Trans fats naturally
occur in some foods but I recommend
making a conscious effort to keep them as
low as possible in promoting a healthy
lifestyle. For more information see:
www.heartfoundation.org.au/healthy-eating/
fats/Pages/trans-fats.aspx
It is essential to avoid a high intake of
saturated fats because they can increase
the potential for heart disease and even
some cancers. A well-planned vegetarian
diet is usually very low in trans fat and
saturated fat. The main saturated fat in the
vegetarian protein foods would be from full
cream cow’s milk and cheese, so it is
important to choose low-fat varieties.
FATS
They sometimes get a bad rap, but we still
need them! We just need to be careful that
we eat the right kinds, and in the right
proportions. Fats benefit our health as they:
• Cushion our organs
HOW DO YOU KNOW WHETHER A
FAT IS GOOD OR BAD?
Typically, we should try to avoid trans fats
and saturated fats in our diet. These
particular “bad fats” are associated with
elevated cholesterol levels and have been
shown to increase the likelihood of heart
attack or stroke. Although saturated fats
also have some benefit the cons heavily
outweigh the pros - this is why it is
recommended that you limit your intake.
Please read the following research paper for
more information about this.
Hu, F. B. et al., 1997, ‘Dietary Fat Intake And
The Risk Of Coronary Heart Disease In
Women - Harvard School Of Public Heath’ in
New England Journal of Medicine, vol. 337,
no. 21, pp. 1491-1499. Access at: http://
isites.harvard.edu/fs/docs/
icb.topic1277315.files/Hu-_NEJM97_Dietary.Fat.CHD.NHS.pdf
The types of healthy fats that our body
needs and uses are called polyunsaturated
• Contribute to the structure of cells
! #kaylaitsines
Nutrition HELP • 55
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and monounsaturated fat. Eating these
contribute to your daily
“good fats” is essential for decreasing blood
caloric intake, it has a
cholesterol levels, decreasing risk of heart
number of health benefits
disease and promoting healthy joint and
and also improves satiety
brain function. Some examples of good and
(feelings of fullness)
bad fat food choices can be found below:
between meals.
✓ Avocado
Animal fat
✓ Olive oil
Fast Food
WHY IS FIBRE GOOD FOR YOU?
✓ Peanuts
Cream
Research has shown that a diet high in fibre
✓ Almonds
Deep-fried foods
is protective against a number of lifestyle
✓ Flaxseeds
Pastries
diseases. For example, high fibre intake
✓ LSA
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H.E.L.P
prevents the reabsorption of cholesterol in
the gut, which effectively improves blood
cholesterol levels and reduces risk of heart
disease.
Adequate fibre can also reduce the risk of
digestive diseases, such as colon cancer, by
increasing the rate at which food passes
through your digestive tract. This limits your
gut wall’s exposure to potentially harmful
substances found in food.
The partial or complete breakdown of fibre in
the large intestine also promotes the growth
of good bacteria in the gut, which is
FIBRE
important for overall health.
Fibre is the term given to the portion of plant
Regular intake of high fibre foods also leads
or carbohydrate foods that are not digested
to a steady release of insulin (hormone
or absorbed within the small intestine, but
released after consumption of meals) in the
are instead broken down in the large
body, which leads to feelings of fullness
intestine. While it does not significantly
between meals. This will effectively decrease
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Nutrition HELP • 56
your tendency to eat additional snacks in
not important! There are
between meals.
two different types of
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micronutrients, namely
H.E.L.P
HOW MUCH FIBRE SHOULD YOU
BE EATING?
vitamins and minerals, both
The National Health and Medical Research
properly and to ensure our long-term health.
Council (NHMRC) of Australia recommends
that females consume 25g of fibre per day.
Such a target can quite easily be achieved
by consuming a diet that is rich in fruits,
vegetables, legumes and cereal grains
(particularly wholegrain versions) as seen in
my meal plan. A well-planned vegetarian diet
will usually contain ample amounts of fibre
due to the the reliance on foods from these
of which are needed to
enable our bodies to function
It is very important to obtain adequate
amounts of these from the foods we eat.
Taking a multivitamin supplement does not
make up for an unhealthy diet. The meal
menus provided in this book have been
designed to help meet the micronutrient
requirements of women.
food groups.
As each food group provides certain
If you eat a diet that is high in fibre, it’s also
fats) and micronutrients (vitamins and
important that you drink lots of water too as
this will help facilitate its action within your
digestive system - as well as the number of
other amazing benefits mentioned
macronutrients (proteins, carbohydrates and
minerals), it is important that we eat foods
from ALL foods groups and the right
amounts of each. For example, if you do not
include foods from a particular food group(s)
previously.
altogether, your diet may become
MICRONUTRIENTS
long term.
The term “micro” means “small”. In
comparison to macronutrients,
micronutrients are only required by the body
in small amounts and are also much smaller
in size. But just because they are small, it
does not mean that the micronutrients are
! #kaylaitsines
imbalanced and may not be healthy in the
As vegetarian diets can limit the foods eaten
from particular food groups, poorly planned
vegetarian diets can lead to inadequate
intake of certain micronutrients. These often
include calcium, iron, zinc, vitamin B12,
iodine, and omega-3s.
Nutrition HELP • 57
CALCIUM
Calcium is vital for healthy bones and teeth.
It also plays a role in blood clotting as well
as nerve and muscle function. Those who
exclude milk and dairy foods need to
bikini
• 45g sardines, canned in
water (about 1–2
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sardines)
H.E.L.P
• 75–80g (about 1/3 cup)
canned pink or
Australian salmon with bones
carefully plan their diet to ensure adequate
calcium.
It may be necessary for individuals avoiding
dairy products to take a calcium
Small amounts of calcium are present in
supplement. See page 74 for more
plant foods such as broccoli, hummus, dried
information.
fruit and nuts such as almonds and brazil
nuts, but these foods generally will not
provide your body with adequate amounts
IRON
of calcium if eaten in recommended
Our bodies need iron from the food that we
amounts. For example, to obtain the same
eat every day. Iron is needed for many
amount of calcium found in 250mL (or 1
functions in the body, but its main role is to
cup) of regular cow’s milk, you will need to
act as a key component of haemoglobin.
eat 7.5 cups of cooked broccoli or 8 slices
Haemoglobin is a protein found in red blood
of wholemeal bread!
cells. It is the pigment which gives the red
cells their colour, but more importantly
On these instances, non-dairy milk and milk
carries oxygen to all body tissues and
products fortified with calcium are an
returns carbon dioxide back to the lungs,
excellent substitute. Always check that the
which is particularly important during
products you choose are fortified with a
training. The remainder of the body’s iron
minimum of 100mg of calcium per 100mL.
can be found in iron-storage proteins, such
See pages 72 and 73 for more information
as ferritin.
on how to select the best non-dairy milk and
milk product alternatives.
1. Haem iron can be obtained animal foods,
such as red meat, chicken, fish, and
If you are avoiding milk products, but still
include fish in your diet, then the following
foods may prove to be useful sources of
eggs.
2. Non-haem iron can be obtained from
eggs and plant foods, such as:
calcium in your diet:
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Nutrition HELP • 58
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• Wholegrain breads, cereals, pasta, rice
and crackers
absorption of iron. This
• Iron-fortified breakfast cereals
following the recommended
• Green leafy vegetables, such as broccoli,
spinach, silverbeet
number of servings from
• Dried peas and beans, such as baked
beans, kidney beans, bean mixes, lentils,
a tea drinker, then you should try to
and chick peas
• Nuts and nut pastes
• Dried fruit
reiterates the importance of
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H.E.L.P
each food group. If you are
drink weak tea and avoid drinking it at meal
times.
WHAT HAPPENS WHEN WE
DON’T GET ENOUGH IRON?
Generally speaking, haem iron is absorbed
much more easily than non-haem iron (20%
Inadequate intake of iron over long periods
versus 5%, respectively), which is why we
of time can result in the gradual depletion of
need to eat far more non-haem iron in order
the body’s stores of ferritin (iron-storage
to reach the recommended daily intake.
proteins). Once these stores are exhausted,
the body’s ability to produce haemoglobin
When trying to incorporate iron-rich foods
decreases. Thus, reduced levels of
into your diet, it is important to consider the
haemoglobin in the blood is a symptom of
way in which other foods are able to
late-stage iron deficiency - called anaemia.
influence its absorption, particularly in your a
following a diet that excludes eggs and fish.
The first signs of anaemia are often
For example, eating vitamin C rich foods as
tiredness, lack of energy, poor concentration
part of the same meal as non-haem iron
and frequent infections. Other symptoms
sources can potentially enhance its
can include brittle, flat nails (which may
absorption. Some example of vitamin C rich
develop ridges), sore mouth, smooth tongue
foods include citrus fruits, berries, capsicum,
and painful cracks in the skin at the corners
and green vegetables such as broccoli and
of the mouth.
kale.
In addition to inadequate iron intake,
Contrastingly, large quantities of
anaemia also can also be caused by loss of
unprocessed bran, milk, and tannins
blood (such as excessive menstrual
naturally found in black tea prevent the
bleeding), which is why your doctor may
look for both dietary and non-dietary
! #kaylaitsines
Nutrition HELP • 59
causes. As iron plays a significant role in
energy and oxygen delivery, it is particularly
VITAMIN B12
important for girls who are active and get
Vitamin B12 is vital for
heavy periods to ensure a steady intake of
blood cell formation and
iron from food sources.
functioning of the nervous
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H.E.L.P
system.
ZINC
Like iron and zinc, the best sources of
Zinc is required by the body for growth and
vitamin B12 are animal foods such as meat,
repair of body cells. Zinc is a vital part of
fish, poultry, eggs, milk and milk products.
many enzyme reactions and assists in
While some plant foods contain vitamin B12,
wound healing and maintenance of your
this form of the vitamin is not able to be
immune system.
absorbed and/or used by the body.
Similarly to iron, the best sources of zinc are
Fortunately, some soy milks within Australia,
animal foods, and this is also the most well
such as So Good®, have been fortified with
absorbed form. Meat is the richest source of
vitamin B12 in a form that the body can use.
zinc, however eggs, milk and milk products
Due to the difficulties associated with
do contain some zinc. Plant sources of zinc
attaining adequate B12, individuals that
include breads and cereals, legumes, nuts
avoid some or all animal products must
and seeds.
include foods with added vitamin B12 such
as So Good®, or take a vitamin B12
When trying to incorporate zinc-rich foods
supplement.
into your diet, it is important to consider the
ways in which other foods are able to
Vitamin B12 deficiency may take years to
influence its absorption, particularly in you
show up and can have very serious effects,
follow a diet that excludes eggs, milk, and
particularly for babies of vitamin B12
milk products. For example, phytates, which
deficient mothers who have breast fed for a
are naturally-occuring substances in
long period of time. It is generally
wholegrains and soya beans, can reduce
recommended that vegan mothers take a
zinc absorption. For this reason, it is
B12 supplement during pregnancy and
important to include a range of zinc
breastfeeding as it is extremely difficult to
containing foods, and not rely on a particular
obtain sufficient B12 from plant foods to
food to help meet your requirements.
support both herself and her baby.
! #kaylaitsines
Nutrition HELP • 60
IODINE
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walnuts, flaxseed, chia and
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soy.
Iodine is an essential nutrient that is involved
in the synthesis (production) of thyroid
hormones. Low levels of iodine, and
therefore thyroid hormones, can cause
thyroid dysfunction, poor concentration and
mental function and can cause abnormalities
in an unborn child.
The primary source of iodine in the typical
Western diet is dairy foods. As Australian
soils are low in iodine, the amount available
from plant foods is limited. If you are
avoiding dairy and dairy products, iodine can
be found in breads**, sea vegetables (such
as nori) or iodised salt.
**In Australia, it is compulsory for all flours
used in commercial bread-making to be
fortified with iodine, unless organic flour is
H.E.L.P
HOW DO I ACHIEVE
ALL OF THESE
NUTRIENTS IN MY
VEGETARIAN DIET?
The following foods are good
sources of protein, iron, zinc:
• Fish
• Eggs
• Legumes such as dried beans, lentils,
chick peas
• Soy products, such as tofu and tempeh
• Meat substitutes made from vegetable
protein, such as textured vegetable
protein (TVP) or nutmeat
used.
The following items are good
sources of protein and calcium:
OMEGA 3 FATTY ACIDS
• Milk and other dairy foods, such as
cheese and yoghurt
Omega 3 fatty acids are “essential fatty
• Adequately fortified milk and milk
products
acids” meaning that they are not naturally
produced within the body and must be
obtained from the diet. These fatty acids are
important for the prevention of heart disease
and can help to decrease the risk of
inflammatory diseases, such as arthritis,
asthma, Crohns and colitis. The best source
of omega 3s is oily fish. If you do not each
fish, other forms of omega 3 include
! #kaylaitsines
By including adequate protein foods as well
as foods that provide calcium and a wide
variety of vegetables, fruits and whole grains
then you will be able to obtain all of the
nutrition you need from your diet. Some
attention may need to be given to ensuring
an adequate amount of iodine, and vitamin
Nutrition HELP • 61
B12 supplements might be needed,
particularly if you follow a vegan diet.
6. National Health and
Medical Research Council (NHMRC), (n.d.), Nutri-
bikini
BODY
H.E.L.P
REFERENCES
ents, accessed 08/12/
1. Berdanier, C. D. (2008) Advanced Nutri-
www.nrv.gov.au/nutrients/index.htm
tion: Macronutrients, Micronutrients, and
Metabolism (3rd ed’n), CRC Press.
14 from:
7. Sports Dietitians Australia, (n.d.) Contact
Us, accessed 08/12/14 at: http://
2. Food Standards Australia New Zealand
www.sportsdietitians.com.au/contactus/
(FSANZ), (2012), Fortification, accessed
8. The University of Sydney, 2014, Glycae-
08/12/14 at:
mic Index, accessed 08/12/14 at: http://
http://www.foodstandards.gov.au/consu
www.glycemicindex.com
mer/nutrition/vitaminadded/Pages/default
.aspx
3. The Heart Foundation, (2009), Trans
Fats, accessed 08/12/14 at:
9. Wahlqvist, M. L. (2011) Food & Nutrition:
Food and Health Systems in Australia
and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW.
www.heartfoundation.org.au/healthy-eati
ng/fats/Pages/trans-fats.aspx
4. Hu, F. B. et al., 1997, ‘Dietary Fat Intake
And The Risk Of Coronary Heart Disease
In Women - Harvard School Of Public
Heath’ in New England Journal of Medicine, vol. 337, no. 21, pp. 1491-1499 accessed 08/12/14 at:
http://isites.harvard.edu/fs/docs/
icb.topic637024.files/Hu-_NEJM97-_Diet
ary.Fat.CHD.NHS.pdf
5. National Health and Medical Research
Council (NHMRC), (n.d.), Dietary Fibre,
accessed 08/12/14 at:
http://www.nrv.gov.au/nutrients/dietary-fi
bre
! #kaylaitsines
Nutrition HELP • 62
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FOOD ALLERGIES & INTOLERANCES
BODY
H.E.L.P
WHAT IS A FOOD
INTOLERANCE/ALLERGY?
LACTOSE INTOLERANCE
WHAT IS LACTOSE?
Food intolerances and food allergies
first understand what lactose is. Simply speaking,
can be described as negative
lactose is the carbohydrate (sugar) that naturally
reactions to the ingestion of a
occurs in animal milk products (e.g. cow’s milk). In
certain food or nutrient.
the human digestive system, lactose is broken down
In order to understand lactose intolerance, we must
into smaller carbohydrate units by the action of an
A food allergy is an abnormal and
enzyme called lactase.
often immediate reaction to a food
that involves the immune system.
Symptoms of food allergies can
WHAT IS LACTOSE INTOLERANCE?
include hives, rashes, swelling and
Lactose intolerance occurs when the body cannot
in some cases can be life
digest and absorb lactose well. Common symptoms
threatening (e.g. anaphylaxis).
include bloating, diarrhea, wind and pain after eating
People with food allergies need to
foods high in lactose. Lactose intolerance may be
strictly avoid the food they react to.
temporary (for example after gastroenteritis) or may
be a longer lasting problem. After the age of five to
A food intolerance is a negative
seven years, it is common for individuals to lose their
reaction to a food that does not
ability to digest lactose (due to reduced activity of
involve the immune system.
the lactase enzyme) and become lactose
Symptoms of food intolerances are
intolerant. This is more common for individuals of
often unpleasant (such as bloating
Asian, African, Australian, Aboriginal and
and altered bowel motions) and in
Mediterranean descent. Generally speaking, these
some cases severe, but are
individuals can tolerate small amounts of lactose
generally not life threatening.
(e.g. a cup of milk), but large intakes can result in
symptoms such as abdominal pain and diarrhea.
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Nutrition HELP • 63
HOW IS LACTOSE INTOLERANCE
TREATED?
Lactose intolerance is treated by lowering
the amount of lactose in the diet. The
primary source of lactose in the typical
Western diet is dairy (cow’s milk and cow’s
milk products). Everyone is different and will
tolerate different amounts of lactose in their
diet. Some can tolerate a small amount of
lactose, while others can’t tolerate any at all.
Your symptoms will help you decide how
strict you need to be.
WHAT ARE THE CONCERNS FOR
THOSE WHO ARE LACTOSE
INTOLERANT?
not nutrient deficient in any
particular way.
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H.E.L.P
HOW DOES
LACTOSE
INTOLERANCE AFFECT THE
NUTRITION HELP MEAL PLAN?
Milk
In some countries it is possible to purchase
lactose-free cow’s milk and milk products.
With these products, manufacturers have
added small amounts of lactase enzyme to
the product during processing. This saves
your body from having to digest the lactose,
which reduces the negative side effects for
intolerant individuals.
When assessing or creating a diet for an
An example of this in Australia is Pauls Zymil
individual with food intolerance(s), it is
milk range.
important to understand the impacts it will
have on their life. A food intolerance will of
If you are lactose intolerant and such
course decrease the list of foods available to
products are not available, you may
that person as well as make it more difficult
need to replace them with non-dairy,
to get the full range of vitamins and minerals
calcium fortified (i.e. have had calcium
our bodies need on a daily basis.
added) milk products. Some common milk
alternatives for cow’s milk include rice, oat,
When limiting, altering or removing dairy
almond, soy, coconut, and quinoa milks -
products from your diet, it is most important
however, not all of these are considered
to understand that you are removing one of
appropriate from a nutrition perspective,
your largest sources of calcium. Everything
particularly in regards to their calcium and
that is removed from a balanced diet needs
protein content.
to be replaced or substituted so that you are
! #kaylaitsines
Nutrition HELP • 64
When selecting a milk alternative, it
is important to check that it
contains a minimum of 100mg of
calcium per 100mL. This
information can be found on the
nutrition information panel on the
product label.
bikini
The image to the left is a
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simplified Nutrition
Information Panel found on
H.E.L.P
back of a popular soy milk
product available within
Australia. From the column on the
right, it states that this product contains
160mg of calcium per 100mL of milk,
making this product an appropriate non-
Energy (kJ)
Per
Serving
Per
100mL
683
273
dairy alternative to cow’s milk for lactose
intolerant individuals.
Most government bodies consider calcium-
Energy (cal)
163
65
fortified soy milk as the best alternative to
cow’s milk as it contains more protein than
Protein (g)
8
3.2
Fat, total (g)
8.8
3.5
other alternatives. Other alternatives include
calcium-fortified rice and oat milks. As they
are derived from grains, they are slightly
higher in carbohydrates and lower in protein
than soy milk, which is derived from a
Saturated fat (g)
1
0.4
legume. As different brands add different
amounts of calcium, it is important to always
Carbohydrate, total (g)
12.8
5.1
check the nutrition information panel prior to
purchase.
Sugars (g)
5
2
Generally speaking, almond and quinoa
Lactose (g)
0
0
milks are not great alternatives as
manufacturers do not add enough calcium
Sodium (mg)
113
45
(usually 75mg/100mL or less) or any at all,
particularly if they are labeled as “organic”.
Calcium (mg)
400
160
Coconut milk is also much higher in
saturated fat than all alternatives and does
not contain sufficient calcium.
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Nutrition HELP • 65
bikini
While fresh yoghurt is
Cheese and Yoghurt
BODY
relatively high in lactose in
comparison to
H.E.L.P
cheese, its lactose
content actually
decreases day by day as
the natural bacteria (cultures) also use
lactose for energy. This means that
lactose intolerant individuals may be
able to consume yoghurts with little
to no side effects, particularly those
that are closer to their expiry date. In
saying this, I do not recommend that
individuals consume yoghurt
products that have exceeded their
use by dates for health and safety
reasons.
If you are highly sensitive to lactose, it
is possible to find cheeses and
yoghurts that are entirely lactose free
(derived from cow’s milk) from your
The table above depicts the typical lactose
content of various dairy foods that are eaten
as part of the typical Western diet. It is clear
that the lactose content of cheese
(particularly hard cheeses) is exceptionally
low. Depending on your level of sensitivity, it
is possible for some lactose intolerant
individuals to consume small amounts of
cheese, particularly hard cheeses, with little
to no side effects.
! #kaylaitsines
local supermarket. It is also possible to
purchase cheese and yoghurt products that
are derived from soy. As these products are
not as common, it is possible that they may
be difficult to find and/or are more
expensive. As previously mentioned, if you
choose non-dairy products always check to
make sure they are fortified with calcium.
This is great importance if you are avoiding
milk and milk products as lifestyle choice
within a vegetarian diet.
Nutrition HELP • 66
If you want to avoid soy products altogether,
then I recommend that you attain the
recommended serves of dairy from
adequately calcium fortified, non-dairy milk
products.
SHOULD I BE TAKING A
CALCIUM SUPPLEMENT IF I AM
LACTOSE INTOLERANT?
As stated above, the biggest problem with a
diet excluding lactose or dairy is the loss of
calcium. Through correct nutritional planning
and the right recommendations, inadequate
calcium intake can be avoided without any
external supplementation in most instances.
The guidelines provided above have been
written to help you adjust my meal plan to
suit your lactose intolerance. However, in the
case that you are unable to follow all of
these guidelines for any reason, or are not
including any dairy (or calcium fortified dairy
alternatives) in your diet, you may also need
to supplement with a calcium product at
approximately 1000mg per day. We
recommend that you seek individual advice
from a doctor prior to using any vitamin
supplement.
CAN I STILL
CONSUME PROTEIN
POWDER IF I AM
LACTOSE
INTOLERANT?
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BODY
H.E.L.P
You will have seen that protein powder has
been included in the menus. The majority of
protein powder products available in today’s
market are made from whey, which is a
cow’s milk derivative. Thus, care should be
taken when selecting a protein powder for
low lactose or lactose free diets. Generally
speaking, whey protein isolates (WPI) are
relatively low in lactose and can still be used
by some as part of a low lactose diet.
However, if you are aiming to follow a
completely lactose free diet, then it is
possible to substitute whey protein powders
for non-dairy protein powders (such as soy,
rice, or pea proteins).
Whey and soy proteins are known as
“complete” proteins, meaning they contain
all of the 9 amino acids that the body cannot
produce itself. In contrast to this rice and
pea proteins are known as “incomplete
proteins” (i.e. they do not contain all of the 9
amino acids that the body cannot produce
itself). Therefore, when selecting rice or pea
proteins it is important to choose ones that
contain all nine essential amino acids (e.g.
sprouted rice/pea proteins). Although protein
supplements are fine to use minimally, they
! #kaylaitsines
Nutrition HELP • 67
bikini
should not be used as a complete
the immune system (e.g.
replacement for any protein food. See this
upset stomach after eating
website for more information about protein
foods containing gluten).
supplementation: http://
Symptoms are often
www.sportsdietitians.com.au/content/2562/
unpleasant (such as
ProteinandAminoSupplementationforAthlete
bloating and altered bowel
s/
motions) and in some cases severe but do
BODY
H.E.L.P
not cause damage to the small intestine (as
GLUTEN INTOLERANCE &
COELIAC DISEASE
WHAT IS GLUTEN?
Gluten is a protein found in the grains wheat,
barley, rye and oats.
WHAT IS COELIAC DISEASE?
Coeliac disease is an autoimmune condition
where the immune system reacts abnormally
to gluten, which in turn, causes damage to
is the case with Coeliac disease).
It is important to note that Coeliac disease
and gluten intolerance are very different
conditions. If you think you are reacting to
gluten containing foods it is important that
you see your doctor for further investigation.
IF I’M AVOIDING GLUTEN HOW
DOES THIS AFFECT THE
NUTRITION HELP?
the small intestine. This leads to a reduced
Fortunately, a number of the ‘grain’ foods
ability to absorb nutrients, which has a wide
that I have included in the meal plan, such
variety of consequences such as
as brown rice and quinoa, are naturally
malnutrition and nutrient deficiencies. A strict
gluten free, so it is not necessary for you to
life-long gluten free diet is the only way to
attempt to replace these items. However, if
successfully treat Coeliac disease.
you are gluten intolerant or have been
diagnosed with Coeliac disease, then you
WHAT IS GLUTEN
INTOLERANCE?
will need to avoid all gluten-containing
Like lactose intolerance, gluten intolerance
The primary sources of gluten in the typical
can be described as a negative reaction to
foods containing gluten that does not involve
! #kaylaitsines
products.
Western diet are wheat-based products, rye,
barley and oats. This means that individuals
Nutrition HELP • 68
with gluten intolerance or Coeliac disease
Some people with gluten
will need to remove the following products
intolerance (not Coeliac
from their diet and replace them with gluten
disease) are able to tolerate
free alternatives:
small amounts of
bikini
BODY
H.E.L.P
uncontaminated oats. If you
X BREAD
X WRAPS
X PASTA
X OATS
do not have Coeliac disease and
Bread, Wraps and Pasta
alternatives, such as rice and quinoa. For
Fortunately, many supermarkets now stock
gluten free breads, wraps, and pasta, which
means that replacing these items is relatively
simple. Before purchasing these products, it
is important that you check that the label
clearly states it is ‘gluten free’.
can eat oats without any adverse symptoms
you can continue to include them in your
diet. For those that need to avoid oats, they
can quite easily be replaced with gluten free
example, you could use quinoa/rice flakes in
the place of porridge or as part of your
smoothies.
WHAT IF I HAVE OTHER SPECIAL
DIETARY NEEDS?
Oats
If you have any other special dietary needs
When it comes to oats, there is much
(for example, other food intolerances) that
debate as to whether or not they are
affect your ability to follow the Nutrition
considered safe to eat for people with
HELP plan I recommend you see an
Coeliac disease and different countries have
Accredited Practicing Dietitian who will help
different recommendations. For example in
tailor a nutrition plan specific to your needs.
Australia it is recommended that people with
Coeliac disease completely avoid oats
This section has been reviewed Emma
where as in the UK they are allowed in small
Landorf BND (Hons.), APD and Natalie
amounts. A further confounding factor is
VanderHaak BND (Hons.), APD. Emma and
that oats are often contaminated with wheat
Natalie are Accredited Practicing Dietitians
at various stages of production (e.g. in fields,
with experience in a wide range of areas
transportation and storage). If you have
including prenatal, maternal and postnatal
Coeliac disease please refer to your local
nutrition, as well as food allergies and
coeliac organisation for further information
intolerances.
and guidance on oats.
! #kaylaitsines
Nutrition HELP • 69
REFERENCES
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• Coeliac Australia, 2012, Oats and the Gluten Free Diet, accessed 08/ 12/14 at:
H.E.L.P
BODY
http://www.coeliac.org.au/uploads/6570
1/ufiles/Position_Statements/CAPSOats.
pdf
• Coeliac Australia, 2012, The Gluten Free
Diet, accessed 08/12/14 at:
http://www.coeliac.org.au/gluten-free/
• Dairy Australia, 2011, Lactose Intolerance, accessed 08/12/14 at:
http://www.legendairy.com.au/~/media/L
egendairy/Documents/Health/Fact%20sh
eets/%20%E2%80%A8Lactose%20Intol
erant.pdf
• Lennard, L, 2011, ‘Chapter 38: Food
Sensitivities’ in ML Wahlqvist’s Food and
Nutrition:
Food and Health Systems in Australia
and New Zealand (3rd ed’n), Allen & Unwin, Crows Nest, NSW, pp. 649-658.
• Sports Dietitians Australia, (n.d.), Protein
and Amino Acid Supplementation for Athletes, ac- cessed 08/12/14 at:
http://www.sportsdietitians.com.au/cont
ent/2562/ProteinandAminoSupplementat
ionforAthletes/
• Wahlqvist, M. L., (2011), Food and Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen &
Unwin, Crows Nest, NSW, pp. 324-325
! #kaylaitsines
Nutrition HELP • 70
bikini
FAQS
BODY
H.E.L.P
DON’T I HAVE TO AVOID
CARBS IN ORDER TO LOSE
WEIGHT?
Generally speaking, you will lose
weight when you eat fewer calories
than you burn (see PAGE X). Low
carb diets are popular, but they are
not sustainable in the long term and
you can regain all of the lost weight
and more when you return to your
usual eating pattern. Since
carbohydrates are a macronutrient,
your body requires them in large
amounts daily to maintain healthy
function. You cannot maintain a
busy healthy lifestyle eating no
carbs forever; it’s like trying to drive
your car without ever putting petrol
in it. The better you eat, the better
you should feel! A healthy vegetarian
diet, by its very nature will be higher
GP) that will help you lose significant
weight and keep it off. Many “fat burners”
and “fat loss pills” lack sufficient, if any, evidence
with humans! If it isn’t proven for human use I would
certainly not risk putting it in my body! There is no
substitute for a healthy lifestyle comprising of good
food and exercise.
WHAT ABOUT OTHER SUPPLEMENTS?
Once again, there is no substitute for a healthy
lifestyle with good food and exercise. Supplements
are just that - supplements. They are designed to
supplement a healthy diet and lifestyle. If you don’t
treat your body right with correct eating and training,
supplements won’t have much, if any, effect.
While vegetarian diets can limit the foods eaten from
particular food groups, well-planned vegetarian diets
may not require the use of supplements to bridge
any nutritional gaps. However, individuals who avoid
all animal products with generally need to
supplement B12 and possibly iodine as it is
in carbohydrates and fibre.
extremely difficult to attain these nutrients from plant
ISN’T IT EASIER TO TAKE
DIET PILLS/ FAT BURNERS?
doctor prior to commencing any supplement regime.
sources. It is important that you liaise with your
There are no pills that you can take
(either over the counter or from the
! #kaylaitsines
Nutrition HELP • 71
WHAT DO I HAVE TO LOOK OUT
FOR ON A LABEL?
and the rate of weight loss
There is a lot of nutrition information
(i.e. a plateau) is frequently
available on food labels. While all of the
information provided is crucial, there are
three pieces of information that are readily
available, that you should give particular
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BODY
will vary. Remember that
staying stable for a while
H.E.L.P
expected and you are still
being successful be- cause you
are not regaining the weight that you have
lost. Take more notice of your progress
attention to:
photos and the way you FEEL. You can be
• Fat should be less than 10g per 100g
and as low in saturated or trans fats as
higher weight than what you initially aimed
possible (excluding chosen fat sources
such as olive oil, peanut butter and avocado). Look for the saturated fat to be at
least one third or less of the total fat, and
for. You won’t know, until you go!
WHAT DO I DO WHEN I REACH
MY GOAL WEIGHT?
trans fat should be as close to zero as
Congratulations! Remember that your goal
possi- ble.
weight is the best weight for you, not a
• Look at the ingredients list and avoid
foods with added sugars.
•
fit, healthy and look great even if you are a
magic number dictated by the charts. It is
very important not to set your goal too low.
Avoid foods with excessive salt. A high
This is not a time to now forget about the
salt food has more than 400mg of so-
healthy patterns that you have just
dium per 100g, a moderate salt food has
established. You will need to eat a little more
between 120 and 400mg per 100g and a
of each food group until your weight stabi-
low salt food has less than 120mg per
lises. If you go back to old eating habits or
100g.
overindulge in the unhealthy foods then the
weight can come right back.
HOW MUCH WEIGHT SHOULD I
BE LOSING PER WEEK?
Weight loss is not everyone’s health goal. If
you want to lose weight, it is also important
to un- derstand that everyone is different
! #kaylaitsines
Nutrition HELP • 72
SHOULD I BE EATING THE
MEALS AT PARTICULAR TIMES?
plan, it is important that you
From the meal plan that I have provided
meals from one day to
from pages 12 to 24, you will see that I have
divided each day’s food intake into three
main meals and two smaller ‘snacks’. Based
on my personal experience, I recommend
spacing these meals approximately 2.5-3
hours apart. This is not a strict time
allowance, but I have found that it suits the
lifestyles of many women in my market. I
have also found that it helps them to stay
satisfied throughout the day. However, I will
also reiterate that everybody’s lifestyle and
commitments are completely different and
con- suming five smaller meals may not
work for everyone. With any lifestyle change,
it is important that it is both realistic and
maintainable otherwise it is unlikely that you
will continue in the long-term. It’s important
to make the meal plan work for you!
substitute certain foods for
other foods, and not certain
bikini
BODY
H.E.L.P
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.
On page 29, I have provided you with a food
substitution chart to help you to determine
what foods to substitute and how much.
For example, if you do not like the taste of
quinoa, you could always substitute 90g (or
1/2 cup) of cooked quinoa for 45g (or 1/4
cup) cooked brown rice.
I have also provided an example as to how
you can completely change a lunch meal
without changing the number of food group
servings.
WHAT IF I DON’T LIKE ONE OR
MORE OF THE FOODS/MEALS
WITHIN THE MEAL
PLAN?
I understand that everyone food and taste
preferences are diverse. The beauty of my
meal plan is that it is flexible and can easily
be altered to suit these preferences.
However, when it comes to altering the meal
! #kaylaitsines
Nutrition HELP • 73
“I DON’T LIKE TOFU AND
WOULD PREFER A QUINOA
SALAD FOR LUNCH
INSTEAD OF VIETNAMESE
ROLLS”
170g of tofu is equivalent to one serve of
‘meat & meat alternatives”. To change the
Vietnamese rolls to quinoa salad, you could
substitute the 170g of tofu for 150g cooked
beans.
200g of rice vermicelli noodles is equivalent to
equivalent to two serves of ‘grains’. Tp
change the Vietnamese rolls to a quinoa
salad, you could substitute the 200g of rice
vermicelli noodles with 180g of cooked
quinoa.
! #kaylaitsines
Nutrition HELP • 74
SHOULD I EAT BEFORE A
WORKOUT?
and/or vegetables) and
As we all react differently to different foods,
that you should not need to
what you eat before training
and how much will vary. Some girls prefer to
train before one of their main
meals as eating beforehand makes them feel
a bit sick, whereas others need to have a
small amount of food prior to training. This
will also be influenced by what time of day
protein (in the from of
legumes), which means
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BODY
H.E.L.P
consume any additional
post-workout meals.
WILL EATING LESS THAN THE
THE MEAL PLAN HELP ME TO
LOSE WEIGHT FASTER?
you choose to train. For this reason, I
As mentioned earlier in this chapter, the
recommend that you experiment to find out
meal plans that I have provided are based
what works best for you and your body.
on a daily caloric intake of 1600 calories,
which is the recommended intake for
WHAT DO I EAT AFTER A
WORKOUT?
women aged 16-25 wanting to lose weight/
During a workout, your body supplies
to lose weight/fat faster. Our body requires
energy to your working muscles through the
energy in the form of calories to fuel our day
breakdown of carbohydrates (from either
to day activities as well as our normal bodily
blood glucose or glycogen stores), protein
functions (including cell repair, hormone
(from muscle cells), or fats (from adipose
formation, transportation of nutrients etc.).
fat. It is a common misconception that if you
eat less and train more, then you will be able
tissue). After completing a workout, it is
recommended that you consume a meal
If we do not provide our bodies with the
that contains a combination of both
energy it needs, then our body may begin to
carbohydrates and protein within 60 minutes
direct energy to some bodily processes at
of completing your session, as this will help
the expense of others. A common result is
replenish your body’s energy stores and help
reduced hormone activity, which can inhibit
repair muscle tissues. In the meal plan
your ability to lose weight/fat. Being fit and
provided on pages 12 to 25, you will see
healthy in the long-term requires a
that virtually all of the main meals contain
permanent lifestyle change - this means a
both carbohydrates (in the form of grains
good balance of both nutrition and training,
! #kaylaitsines
Nutrition HELP • 75
eating the right amounts of the right foods
and doing the right type and amount of
training.
I’M EXPERIENCING SUGAR
CRAVINGS. WHAT SHOULD I DO?
If you are experiencing sugar cravings, it is
possible that you have not included enough
low GI carbohydrates throughout the day. It
is important to eat some low GI
carbohydrates at each meal, especially if
you are exercising regularly. This will help
prevent fluctuations in your blood sugar
levels.
I HAVE LOW ENERGY
THROUGHOUT THE DAY. WHAT
SHOULD I DO?
If you maintain a healthy lifestyle, in other
words include foods from all of the food
groups, exercise regularly, distribute your
macronutrients throughout the day, include
low glycaemic index carbohydrates,
maintain your hydration and have adequate
sleep, then your energy levels should be
excellent.
However, if you are following all of these
guidelines and are still feeling tired, then I
recommend that you consult a health
professional, such as a doctor or dietitian.
! #kaylaitsines
I’M EXPERIENCING
MUSCLE
SORENESS/
CRAMPING. WHAT
SHOULD I DO?
bikini
BODY
H.E.L.P
The cause of muscle cramps and soreness
may be related to a number of things.
Muscle sore- ness can be a sign of an
unbalanced diet or not enough time spent
on rest and recovery. To reduce the
frequency of cramps, make sure that you
keep up your fluid intake and consume a
balanced diet. If they continue, you may
need individual assessment by a health
professional. Always allow 1-2 complete rest
days per week from all training to allow your
body to recuperate.
CAN I STILL FOLLOW THE MEAL
PLAN IF I AM PREGNANT OR
BREASTFEEDING?
As mentioned previously, this Nutrition HELP
has been written to meet the nutritional
needs of women who want to experience fat
loss. However, it is important to note that
these nutrition recommendations are not
appropriate for women who are either
pregnant or breastfeeding. This is because
pregnancy and breastfeeding are periods of
great physiological change for both the
Nutrition HELP • 76
bikini
mother and the developing baby. Thus, the
breastfeeding are unique, I
focus of nutritional planning shifts from fat
have not provided any
loss to ensuring the healthy development of
specific nutrition
the baby as well as the needs of the mother.
recommendations to suit
This is because nutritional status before,
these individuals. If you
during and after pregnancy has a significant
need help in this area, then I
effect on the health outcomes of both the
recommend visiting an Accredited Practicing
mother and the baby in both the short and
Dietitian who will help tailor a program that is
long-term.
specific to you and your baby’s needs. This
BODY
H.E.L.P
is particularly important if you or your baby
I do understand that there are lots of women
have any nutrient deficiencies, intolerances
who are eager to get their “pre-baby body”
or diseases. It is also important that you
back a few months after giving birth. If this is
continue to have regular check ups with
you, then it is important to understand that
your doctor to ensure that both you and
there are some things that you must keep in
your baby are in good health. If you are no
mind, particularly if you are still
longer breastfeeding, then it is important
breastfeeding. For example, the energy
that you seek approval from your doctor
requirements for breastfeeding women are
before commencing any nutrition plan,
greater (approximately 25% more) than non-
including my Nutrition HELP.
pregnant women. This extra energy is
needed to meet the mother’s own energy
requirements, as well as those of their
growing baby. Also, it is encouraged that
breast milk be the only source of nutrition for
infants during the first six months, and
should continue until the baby is 12 months
old (or for as long as the mother and baby
desire). This means that the mother’s
requirements for particular macronutrients,
This question has been reviewed
Emma Landorf BND (Hons.), APD
and Natalie VanderHaak BND
(Hons.), APD. Emma and Natalie are
Accredited Practicing Dietitians with
experience in a wide range of areas
including prenatal, maternal and
postnatal nutrition, as well as food
allergies and intolerances.
vitamins and minerals may be increased to
help meet their needs as well as the needs
of their growing baby during this period.
As each woman’s experience with, and
nutritional requirements during,
! #kaylaitsines
Nutrition HELP • 77
bikini
bikini
BODY
BODY
H.E.L.P
H.E.L.P
breakfast &
lunch recipes
These example recipes fit the dinner ingredients listed
in the daily meal plan. Feel free to experiment and
change as you please
! #kaylaitsines
Nutrition HELP • 78
BREAKFAST (DAY 3)
bikini
BODY
H.E.L.P
BANANA BAKE
•
60g oats
•
1 tsp stevia
•
1 banana, mashed
•
60mL low fat milk
•
Pinch of sea salt
•
10g nut butter, melted
Method
1.
Preheat oven to 200C/385F.
2.
Combine dry ingredients, then add wet
and pour into a greased ramekin.
3.
Bake for 20 minutes or until firm.
4.
Once firm set your oven to grill setting
and grill for 3 more minutes or until
crispy on top.
! #kaylaitsines
Nutrition HELP • 79
bikini
LUNCH (DAY 3)
BODY
H.E.L.P
ZESTY TUNA & FENNEL PASTA
•
100g wholemeal pasta, cooked
•
1 1/2 tsp olive oil
•
Pinch of parsley, finely chopped
•
1 garlic clove, crushed
•
1 small fennel bulb, finely sliced
•
100g cooked canned tuna, drained
•
1 lemon, zested, juiced
•
Handful of rocket leaves
•
1 zucchini grated
•
150g butter beans, drained, rinsed
Method
1.
Fill a separate saucepan with water and a pinch of salt and bring to the boil. Add the pasta
and cook until al dente (see the pasta packet for recommended cooking time)
2.
Meanwhile, heat the olive oil in a non-stick frying pan over a medium-high heat.
3.
Add the garlic cook for 30 seconds, stirring constantly.
4.
Add the fennel and zucchini and cook for 1 minute, stirring ocassionally.
5.
Add the canned tuna and butter beans and toss until hot.
6.
Add tuna mixture to hot pasta with lemon juice, parsley and rocket.
7.
Toss to combine and sprinkle with lemon zest and serve.
! #kaylaitsines
Nutrition HELP • 80
BREAKFAST (DAY 5)
bikini
BODY
H.E.L.P
SUPER GREEN BAKED EGGS
•
Small handful of baby spinach
•
1/2 tsp crushed garlic
•
1/2 zucchini, grated
•
1 tsp lemon rind
•
2 eggs
•
120g low fat ricotta
•
2 tbsp fresh chives
•
1/2 medium tomato, diced
•
1 piece rye bread
Method
1.
Preheat oven to 180C/360F. Add spinach to a non-stick pan over medium heat and toss for
1-2 minutes until wilted. Remove from heat and season with sea salt and pepper.
2.
Brush a ramekin with a little olive oil to grease. Add the wilted spinach to the bottom of the
ramekin. Sprinkle with half the zucchini and half the ricotta.
3.
Crack the eggs into a small bowl with garlic and chives and whisk to combine. Season with salt
and pepper.
4.
Add egg mixture to ramekin and top with remaining zucchini and ricotta.
5.
Place ramekins on an oven tray and bake in oven for 10-12 minutes or until the eggs are set.
Remove from oven and top with fresh tomato.
6.
Toast rye bread until golden. Serve immediately with the baked eggs.
! #kaylaitsines
Nutrition HELP • 81
LUNCH (DAY 5)
bikini
BODY
H.E.L.P
CRISPY TOFU TOASTIE
•
2 slices rye bread
•
12g avocado
•
85g tofu
•
Salt and pepper, to taste
Method
1.
Preheat grill and grease a baking tray.
2.
Slice tofu into thin slices and place on a taking tray. Season with salt and pepper.
3.
Grill for 5 minutes on each side or until crispy.
4.
Toast rye bread until golden.
5.
Slice avocado and place on one slice of taosted bread.
6.
Top with crispy tofu and other slice of bread.
7.
Serve.
! #kaylaitsines
Nutrition HELP • 82
LUNCH (DAY 7)
bikini
BODY
H.E.L.P
VIETNAMESE ROLL
•
4 sheets rice paper
•
100g vermicelli noodles, uncooked
(equiv. to 200g or 1 cup cooked)
•
Handful shredded lettuce
•
Handful bean sprouts
•
1 small carrot, cut into matchsticks
•
1/2 cup red capsicum, cut into matchsticks
•
170g firm tofu, cut into strips
•
4 basil leaves
•
1 tbsp soy sauce
•
1 lime wedge
Method
1.
For each rice paper roll, briefly dip a rice paper sheet in a bowl of warm water to soften and
place on a clean tea towel.
2.
Place one quarter of the lettuce along the centre of the sheet. Top with one quarter each of
the noodles, carrot, capsicum and bean sprouts.
3.
Add a basil leaf and fold in ends and roll firmly to enclose filling.
4.
Repeat with remaining rolls.
! #kaylaitsines
Nutrition HELP • 83
bikini
BODY
H.E.L.P
dinner
recipes
The following section provides you with detailed
ingredients lists and procedures for each of the dinner
meals provided within my 14 day example menu.
DINNER 1
HERB QUINOA WITH FLAKED
SALMON
•
1 small cucumber, chopped (1 cup)
•
2 stalks celery, chopped (1 cuo)
•
1 small fennel bulb, chopped (1 cup)
•
60g quinoa, uncooked
•
5g olive oil
•
1/2 lemon, rind finely grated
•
115g salmon fillet, raw (equiv. to 100g
cooked)
•
1/4 cup fresh dill sprigs, chopped
•
1/2 cup fresh mint leaves, chopped
•
40g low fat cheese, grated
occasionally, for 5-6 minutes for medium
or until cooked to your liking.
4.
Set the salmon aside to rest for 2
minutes. Coarsely flake salmon and set
aside.
5.
Place the cooked quinoa in a bowl with
the cucumber, celery, lemon rind, dill,
mint and feta. Toss to combine.
6.
Season with salt and pepper. Transfer to
a plate.
7.
Top your salad with the flaked salmon
and serve with a lemon wedge.
Method
1.
Place quinoa and 160mL water in a
saucepan over a high heat. Cover. Bring
to the boil and reduce heat to low.
Simmer for 10 to 12 minutes or until
liquid is absorbed.
2.
Meanwhile, drizzle the salmon fillet with
olive oil and season with salt and pepper.
3.
Heat a non-stick frying pan over medium
heat and cook the salmon, turning
! #kaylaitsines
Nutrition HELP • 85
DINNER 2
prevent it from going mushy. You may
choose to cook the rice in a rice cooker if
you have one.
SALMON & SUMMER SALSA
•
115g salmon fillet, raw (equiv. 100g
cooked)
•
30g brown rice, uncooked
•
1 medium tomato, diced
•
1 small cucumber, diced
•
1/2 red onion, diced
•
25g avocado, diced
•
Chives, to taste
•
Dill, to taste
•
1 tbsp fresh lime juice
5.
Meanwhile, finely dice tomato, cucumber,
avocado, red onion, chives and dill.
6.
Combine in a small bowl with lime juice and
cover until ready to serve.
7.
Remove salmon skin and steam, grill or bake
salmon to your liking.
8.
Serve salmon on bed of rice and top with
salsa.
Method
1.
Meanwhile, place rice and 200mL
water in a saucepan over a high
heat. Bring to the boil uncovered.
2.
Once boiling, cover with a lid and
reduce heat to low.
3.
Simmer for 20 minutes or until liquid
is absorbed.
4.
Once cooked, turn off the shove and
allow the rice to sit in the saucepan
with the lid on for 10 minutes to
! #kaylaitsines
Nutrition HELP • 86
DINNER 3
CITRUS QUINOA STUFFED
CAPSICUM
3.
In a bowl, combine the quinoa, lentils,
pumpkin seeds, orange rind, orange
juice, parsley, spinach leaves. Season
with sea salt and pepper to taste.
•
60g quinoa, uncooked (equiv. to 180g (1
cup) cooked)
4.
•
75g cooked brown lentils, tinned (1/2
cup)
Spoon mixture into capsicum shell and
sprinkle with cheese.
5.
Roast for 15 minutes or until the
capsicum is tender.
6.
Meanwhile combine yoghurt and
chopped mint in a bowl.
7.
Serve stuffed capsicum with minted
yoghurt.
•
1/2 capsicum, halved
•
5g pumpkin seeds
•
20g low fat cheese
•
50g low fat yoghurt
•
1/2 cup spinach leaves, shredded
•
1 tbsp orange rind
•
1 tbsp orange juice
•
2 tbsp chopped parsley leaves
•
1 tbsp chopped mint leaves
Method
1.
Place quinoa and 160mL water in a
saucepan over a high heat. Cover. Bring
to the boil and reduce heat to low.
Simmer for 10 to 12 minutes or until
liquid is absorbed.
2.
Meanwhile, scoop out the pulp and
seeds from capsicum. Place capsicum
shell in a small baking dish lined with
baking paper.
! #kaylaitsines
Nutrition HELP • 87
DINNER 4
LEMON AND HERB INFUSED
FISH WITH QUINOA SALAD
•
175g white fish fillet, raw (equiv. 150g
cooked)
•
10g olive oil
•
30mL lemon juice
•
2 asparagus spears
•
1/2 small broccoli, cut into florets
•
60g peas, fresh or frozen
•
60g quinoa, uncooked
•
170mL water
•
Fresh thyme, to taste
•
Fresh oregano, to taste
4.
Meanwhile, place quinoa and 160mL cup
water in a saucepan over a high heat and
cover. Bring to the boil and reduce heat to
low. Simmer for 10 to 12 minutes or until
liquid is absorbed.
5.
Add one to two inches of water the
bottom of a separate pan and insert a
steamer basket. Ensure that the surface
of the water is below the basket, and pour
out some water if necessary.
6.
Bring water to boil over high heat. You will
know that the steamer is ready when you
can hear water bubbling and see steam
emerging from the pot. Add the broccoli
florets and asparagus spears, cover the
pot and reduce the heat to medium.
7.
Once the broccoli has begun to soften,
add the peas and cover. Check the
vegetables every 1-2 minutes and remove
from the heat when cooked.
8.
Once vegetables are cooked, place in a
bowl with cooked quinoa and feta cheese
and toss to combine. Serve with fish.
Method
1.
Preheat the oven to 200 degrees Celsius.
2.
Whisk together lemon juice, olive oil, and
fresh herbs in a small bowl.
3.
Place fish fillets on baking tray lined with
baking paper and sprinkle with a small
amount of salt and pepper, followed by
the lemon and herb mixture. Place tray in
the oven and bake fish until it is cooked
through and opaque.
! #kaylaitsines
Nutrition HELP • 88
DINNER 5
MUSHROOM & LENTIL
BOLOGNESE - SERVES 2
•
10g olive oil
•
1 large brown onion
•
400g crushed tomatoes
•
1 cup vegetable stock, salt-reduced
•
200g wholemeal pasta, uncooked (equiv.
to 400g or 2 cups cooked)
•
6-8 kalamata olives, sliced
•
300g brown lentils, tinned (2 cups)
•
220g chopped brown mushrooms (2
cups)
•
2 cloves garlic
•
2 sprigs fresh oregano
•
Small handful oregano leaves
! #kaylaitsines
Method
1.
Heat oil in a large saucepan over
medium heat. Add onion, garlic, and
oregano and cook for 10 minutes, or
until onion is caremelised.
2.
Add tomatoes and vegetable stock and
bring to the boil. Add mushrooms and
lentils.
3.
Reduced heat to medium and cook for
15 minutes or until sauce has reduced
and thickened. Season with a small
amount of salt and pepper.
4.
Add cooked pasta to sauce and toss to
combine.
5.
Serve pasta into two bowls. Top with
olives and extra oregano.
Nutrition HELP • 89
DINNER 6
QUINOA & ROAST
VEGETABLE SALAD
•
60g quinoa, uncooked (equiv. to 180g
or 1 cup cooked)
•
2 garlic cloves
•
150g pumpkin, chopped
•
1/2 red capsicum, chopped
•
1/2 small fennel bulb, chopped
•
10g olive oil
•
100g natural yoghurt
•
Rosemary and salt, to taste
Method
1.
Preheat the over to 200 degrees
Celsius.
2.
Peel the pumpkin and chop the
pumpkin, red capsicum, and fennel
into similar sized pieces.
3.
Using a rolling pin, lightly crush the
three garlic cloves.
! #kaylaitsines
4.
Combine vegetables, olive oil, garlic and
rosemary springs and a pinch of salt in a
bowl ensure that all of the vegetables are
lightly coated in the oil.
5.
Place the contents of the bowl onto a baking
tray lined with baking paper and bake in the
oven for 20-25 minutes or until all vegetables
are cooked through. Using a pair of tongs,
rotate the vegetables every 8-10 minutes.
6.
Meanwhile, place quinoa and 160mL cup
water in a saucepan over a high heat and
cover. Bring to the boil and reduce heat to
low. Simmer for 10 to 12 minutes or until
liquid is absorbed.
7.
Once cooked, drain water and place cooked
quinoa in a heat proof bowl and ‘fluff’ with a
fork.
8.
Add roast vegetables to quinoa and toss to
combine. Serve with yoghurt.
Nutrition HELP • 90
DINNER 7
Place patties onto baking tray and
refrigerate for 20 minutes.
BURGER SALAD - SERVES 2
•
4 slices rye bread
•
150g brown lentils, drained, rinsed
•
1 small red onion
•
1 zucchini, shaved into ribbons
•
1 carrot, peeled and grated
•
2 handfuls of baby spinach leaves
•
200g low fat natural yoghurt
•
1/3 cup mint leaves, firmly packed
•
1/3 cup coriander leaves, firmly packed
•
1 garlic clove, crushed
•
1 lemon, rind finely grated
•
3 tsp lemon juice
Method
1.
Line a baking tray with baking paper and
preheat the oven to 180C/360F.
2.
Process lentils, mint, coriander, red
onion, garlic, lemon rind and 2 sliced of
rye bread in a food processer until well
combined, but still chunky.
3.
Season mixture with small amount of salt
and pepper and divide into 4 patties.
! #kaylaitsines
4.
Once the patties are firm, place the
baking tray in the oven for 15-20 minutes
or until golden.
5.
Meanwhile, peel the zucchini to create
ribbons and grate the carrot using a
grator. Place ribbons, carrot, and baby
spinach in a bowl and toss to combine.
6.
Toast the two remains slices of rye bread
and cut into small squares.
7.
Combine yoghurt and lemon juice in a
bowl and set aside.
8.
Divide the salad into two bowls. Top with
toasted bread and two patties each.
Drizzle on the yoghurt sauce and serve.
Nutrition HELP • 91
DINNER 8
HOMEMADE FALAFEL BURGER
(SERVES 4)
•
600g chickpeas, rinsed, drained
•
3 clove garlic
•
1 brown onion, roughly chopped
•
40g olive oil
•
1 tsp cumin, ground
•
2 tsp coriander, dried
•
Handful of fresh parsley
•
2 tbsp plain flour
•
2 red onion
•
400g low fat greek yoghurt
•
60g quinoa, uncooked (equiv. to 180g or
1 cup cooked)
•
1 small cucumber, diced
•
2 medium tomatoes, diced
•
Four handfuls lettuce (2 cups)
•
Large handful of parsley
•
Small handful of coriander
•
20mL lemon juice (1 tbsp)
•
Salt and pepper to taste
! #kaylaitsines
Method
1.
Place onion, 2 cloves garlic, coriander,
cumin, parsley, flour, and a small amount
of salt and pepper into a food processor
and blend until almost smooth.
2.
Shape the mixture into four patties of the
same size and shape and refrigerate for
30 minutes.
3.
Meanwhile, finely dice the tomato,
cucumber, coriander, parsley and one
garlic clove and combine in a bowl with
cooked quinoa and lemon juice.
4.
Remove the patties from the refrigerator
and heat the oil in a non-stick fry pan
over a medium heat.
5.
Cook the patties for 4-5 minutes on each
side or until cooked through.
6.
Meanwhile, slice four wholemeal rolls in
half lengthways and toast.
7.
Once toasted, insert the falafel burger,
followed by a quarter of tabouli, yoghurt,
lettuce and sliced red onion.
Nutrition HELP • 92
DINNER 9
PUMPKIN, LENTIL &
MUSHROOM RISOTTO (SERVES 2)
•
300g butternut pumpkin, peeled, sliced into
1.5cm pieces
•
1 small leek, halved, thinly sliced
•
2 garlic cloves, crushed
•
60g brown rice, uncooked
•
300g brown lentils, rinsed, drained
•
Small handful fresh parsley, chopped (1/2
cup)
•
2 tsp fresh thyme
•
750mL vegetable stock (salt reduced)
•
125mL water
•
Small handful of dried porcini mushrooms
(1/2 cup)
•
220g button mushrooms, sliced (2 cups)
•
Pinch of spinach leaves (1/4 cup)
Method
1.
Place 125mL of water in a medium
saucepan over high heat and bring to the
boil.
2.
Once boiling, stir in rice and reduce heat to
low and simmer for 15 minutes.
3.
Drain rice (will not be cooked) and set
aside.
4.
Place the porcini mushrooms in a medium
bowl with vegetable stock and allow to sit
for 15 minutes.
5.
Drain mushroom/stock mix using a seive
over another medium bowl and reserve
liquid. Roughly chop porcini mushrooms
and set aside.
6.
Lightly coat a non-stick saucepan with
cooking spray and sauté fresh mushrooms
for 8 or until moisture evaporates and
mushrooms begin to brown, stirring
occasionally.
7.
Stir in reserved porcini mushrooms and
cook for 2 minutes and set aside in a heat
proof bowl.
8.
Return saucepan to medium-high heat and
add 1 tablespoon water. Add leek and
sauté 4 minutes or until soft.
9.
Stir in the garlic for 2 minutes or until
aromatic.
10. Add rice and cook for 2 minutes, stirring
occasionally.
11. Add pumpkin and 125mL (1/2 cup) of
reserved mushroom liquid to rice mixture
and cook for 3 minutes or until the liquid is
nearly absorbed, stirring constantly.
12. Stir in remaining mushroom liquid 125mL
(1/2 cup) at a time, stirring constantly until
each portion is absorbed before adding the
next. This should take approximately 30
minutes total.
13. Stir in mushroom mixture, lentils, spinach
and parsley and sprinkle with thyme.
14. Serve immediately.
! #kaylaitsines
Nutrition HELP • 93
DINNER 10
MUSHROOM & PEPPER PIZZA
(SERVES 2)
•
2 wholemeal wraps
•
400g crushed tomatoes, tinned
•
1 garlic clove, crushed
•
1/2 tsp basil, dried
•
1/2 tsp oregano
•
1/2 tsp garlic powder
•
1 red onion, finely chopped
•
1 red capsicum, sliced into strips
•
110g mushrooms, sliced
•
80g soy cheese
•
Salt and additional herbs, to taste
Method
1.
Preheat oven to 220C/425F and line an
oven tray with baking paper.
2.
In a non-stick pan, cook garlic for 1-2
minutes or until aromatic.
3.
Add crushed tomatoes and dried herbs
and allow to simmer for 8-10 minutes
and set aside in a heat-proof bowl.
! #kaylaitsines
4.
Lightly coat the pan in a small amount of
cooking spray and add onion and
capsicum.
5.
Cook capsicum and onion until soft and
slightly charred (about 10-15 minutes),
only adding the mushrooms in the last
few minutes and set aside.
6.
Lay the wholemeal wraps on a clean, flat
bench and top with half of the tomato
mixture, cooked vegetables, and soy
cheese.
7.
Bake in the oven for 10-15 minutes or
until wrap bases are crispy and the
cheese is melted.
8.
Season with a small amount of salt and
pepper and additional herbs, if desired
Nutrition HELP • 94
DINNER 11
BAKED EGGPLANT (SERVES 2)
•
1 large eggplant, halved lengthways
•
10g olive oil
•
1/2 red onion, finely sliced
•
1 red capsicum, finely chopped
•
2 tomatoes, finely chopped
•
300g chickpeas, cooked, mashed (2
cups)
•
1 clove garlic, crushed
•
1 tbsp parsley, finely chopped
•
1 tsp lemon ring, grated
•
1 tsp lemon juice
3.
Place eggplant shells, cut side up on
oven trays. Cover with foil and bake for
20 minutes or until tender.
4.
Meanwhile, heat 5g olive oil in a frying
pan over medium heat.
5.
Cook onion and garlic for 3 minutes or
until soft.
6.
Add capsicum and cook for a further 3
minutes.
7.
Add tomato, lemon rind and juice,
mashed chickpeas and fresh parsley.
8.
Remove from heat and season with sea
salt and pepper to taste.
Method
1.
Preheat oven to 220C/425F and line an
oven tray with baking paper.
2.
Using a small knife, cut a 1cm border
inside each eggplant half. Scoop out the
flesh and set aside for another use.
! #kaylaitsines
Nutrition HELP • 95
DINNER 12
with boiling water until the noodles are
completely submerged. Every 60
seconds, give the noodles a quick stir to
help them separate.
TOFU STIR FRY (SERVES 2)
•
20g sesame oil
•
170g firm tofu, cut into 2cm cubes
•
1 brown onion, halved, thinly sliced
•
2 cloves garlic
•
1 red capsicum, cut into short, thin strips
•
120g baby corn, halved lengthways
•
120g snow peas
•
120g bok choy
•
110g mushrooms, sliced
•
200g vermicelli noodles, uncooked
•
Pinch of sesame seeds, to garnish
•
40mL oyster sauce
•
30mL soy sauce
3.
Once the noodles, are tender drain them
and run them under cool water to stop
them cooking. Set aside in a heat proof
bowl and drizzle with a small amount of
sesame oil to stop the noodles from
sticking together.
4.
Meanwhile, heat a large wok over high
heat. Once the wok is hot, add sesame
oil and carefully swirl it around to coat
the sides of the wok. Heat until very hot.
5.
Add the onion, capsicum, baby corn,
snow peas, bok choy, and garlic. Stir fry
for 2 minutes.
6.
Add tofu and marinade to the wok and
stir fry for another 2 minutes or until
vegetables are tender
7.
Add vermicelli noodles and toss until
heated through and serve. Garnish with
pinch of sesame seeds.
Method
1.
2.
Slice tofu into 2cm cubes and place in a
small bowl with the oyster sauce and soy
sauce.
Meanwhile, place the rice vermicelli
noodles in a deep mixing bowl, trying to
snap as few of them as possible. Cover
! #kaylaitsines
Nutrition HELP • 96
DINNER 13
SWEET POTATO, KALE &
CHICKPEA CURRY (SERVES 4)
Method
1.
Heat olive oil in a non-stick saucepan
over high heat.
2.
Add onion, stirring occasionally for 5
minutes or until onion is soft.
3.
Add garlic, ginger, mustard seeds, cumin
and tumeric and cook for 1-2 minutes or
until aromatic, stirring continuously.
4.
Add tomato paste and cook for 1 minute
or until combined, stirring continously.
5.
Add water and sweet potato and bring to
the boil.
6.
Once boiling, reduce heat to low and
cook uncovered for 15 minutes or until
the potato is tender.
7.
Add chicken and broccoli and simmer,
covered, for a further five minutes or until
the vegetables are just tender.
•
300g canned chickpeas, rinsed, drained
(2 cups)
•
1 red onion, finely chopped
•
2 tbsp tomato paste, salt reduced
•
375mL water (1 1/2 cups)
•
1 large sweet potato, peeled, diced
•
360g broccoli, cut into florets (2 cups)
•
150g kale, chopped (2 cups)
•
40g pumpkin seeds
•
250mL calcium fortified milk (1 cup)
•
240g quinoa, uncooked (equiv. to 720g or
4 cups cooked)
•
10g olive oil
•
200g soy yoghurt
•
2 garlic cloves, crushed
•
2 tsp ginger, freshly grated
•
2 tsp brown mustard seeds
•
2 tsp cumin, ground
8.
Stir through kale and rice milk.
•
1 tsp tumeric, ground
•
Coriander sprigs, to serve
9.
All 1 cup of cooked quinoa to each bowl
and top with curry.
10. Sprinkle with coriander, pumpkin seeds,
and a dollop of yoghurt and serve.
! #kaylaitsines
Nutrition HELP • 97
DINNER 14
EGGPLANT AND CHICKPEA
STEW (SERVES 4)
the onion is soft and translucent, stirring
occasionally.
3.
Add the cubed eggplant, crushed
tomatoes, and chickpeas, along with the
vegetable stock.
4.
Allow to simmer over a medium-low
heat, covered, for 15-20 minutes or until
the eggplant is tender.
5.
Uncover the stew and stir. If the stew
appears ‘soupy’ then remove the lid and
allow the liquid to reduce. Season with
salt and pepper.
6.
Meanwhile, place dry cous cous in a heat
proof bowl along with 500mL (2 cups) of
boiling water. Cover with a lid and allow
to sit for five minutes.
7.
Once the cous cous is cooked, “fluff’
with a fork to separate the grains and top
with the stew and fresh coriander sprigs.
• 20g olive oil
• 1 brown onion, chopped
• 2 garlic cloves, crushed
• 2 large eggplant, cut into 1.5cm cubes
• 900g chickpeas, drained, rinsed
• 400g crushed tomatoes
• 250mL vegetable stock (1 cup)
• 360g cous cous, uncooked (equiv. to
720g (4 cups) when cooked)
• 2 tsp cumin, ground
• 1 tsp cinammon, ground
• 1 tsp coriander, dried
• Salt and pepper, to taste
• Fresh coriander sprigs, to garnish
Method
1.
In a olive oil in a large non-stick
saucepan over a medium heat.
2.
Add the onion, crushed garlic, cumin,
cinammon and coriander and cook until
! #kaylaitsines
Nutrition HELP • 98
bikini
BODY
H.E.L.P
thanks!
Thank you so much for reading my book. I hope that the
information provided and the guidance I have given has
helped to further your understanding and given you a better
insight as to how Fresh Fitness and myself coach our clients.
bikini
Information sources
INFORMATION SOURCES
BODY
H.E.L.P
•
Australian Institute of Health and Wel-
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fare, 2013, Home, accessed 08/12/14
Pages/trans-fats.aspx
at: www.aihw.gov.au/
•
•
Coronary Heart Disease In Women - Harvard School Of Pub-
tion: Macronutrients, Micronutrients,
lic Heath’ in New England Journal of Medicine, vol. 337, no.
and Metabolism (3rd ed’n), CRC
21, pp. 1491-1499 - accessed 08/12/14 at:
Press.
http://isites.harvard.edu/fs/docs/icb.topic637024.files/Hu-_
Better Health Channel, 2014, Water - a
NEJM97-_Dietary.Fat.CHD.NHS.pdf
bhcarticles.nsf/pages/Water_a_vital_nut
www.eatforhealth.gov.au/
•
2013, Alcohol, accessed 08/12/14 at:
Diet, accessed 08/12/14 at:
www.eatforhealth.gov.au/food-essentials/fat-salt-sugars-an
http://www.coeliac.org.au/gluten-free/
d-alcohol/alcohol
Coeliac Australia, 2012, Oats and the
•
National Health and Medical Research Council (NHMRC),
Gluten Free Diet, accessed 08/12/14 at:
(n.d.), Nutrients, accessed 08/12/14 from:
http://www.coeliac.org.au/uploads/657
www.nrv.gov.au/nutrients/index.htm
•
National Health and Medical Research Council [NHMRC],
s.pdf
2006, Water, accessed 08/12/14 at: www.nrv.gov.au/
Food Standards Australia New Zealand
nutrients/water
•
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H, (2010), ‘Wa-
08/12/14 at:
ter, Hydration, and Health’ in Nutrition Reviews, vol. 68, no.
http://www.foodstandards.gov.au/cons
8, 439-458.
umer/nutrition/vitaminadded/Pages/defa
•
ult.aspx
FoodSmart, 2014, FoodSmart, acwww.foodsmart.vic.gov.au/foodsmartw
eb/
The Heart Foundation, (2009), Trans
Fats, accessed 08/12/14 at:
www.heartfoundation.org.au/healthy-eat
! #kaylaitsines
Sports Dietitians Australia, (n.d.) Contact Us, accessed 08/
12/14 at: http://www.sportsdietitians.com.au/ contactus/
•
cessed 08/12/14 at:
•
National Health and Medical Research Council [NHMRC],
Coeliac Australia, 2012, The Gluten Free
(FSANZ), (2012), Fortification, accessed
•
National Health and Medical Research Council [NHMRC],
2013, Australian Dietary Guidelines, accessed 08/12/14 at:
01/ufiles/Position_Statements/CAPSOat
•
•
www.betterhealth.vic.gov.au/bhcv2/
rient
•
Hu, F. B. et al., 1997, ‘Dietary Fat Intake And The Risk Of
Berdanier, C. D. (2008) Advanced Nutri-
Vital Nutrient, accessed 08/12/14 at:
•
•
The University of Sydney, 2014, Glycaemic Index, accessed
08/12/14 at: http://www.glycemicindex.com
•
Wahlqvist, M. L. (2011) Food & Nutrition: Food and Health
Systems in Australia and New Zealand (3rd ed’n), Allen &
Urwin, Crows Nest, NSW.
Special thanks to Emma Landorf BND (Hons.), APD, Natalie
VanderHaak BND (Hons.), APD, and the dietitians of NPA Pty.
Ltd. for your contributions.
Nutrition HELP • 100