Meal Plan | Smart Health Diet

Smart Health – Basic Meal Plan

Many, if not most people have some or other nutrition related health issue and in such a case they need a helping hand, a professional, who has been trained in nutrition science and bound by regulation to stay up to date with contemporary research. A Registered Dietitian is such a person, trained specifically to explain to you the nutritional solutions to your problems and to guide and coach you to healthy dietary habits. The list below covers most of the country, but there are many others that will be glad to help you – just make sure the one you go to is a “RD” (registered dietitian). For an individualised diet and daily meal plan, it is always the best to consult a dietitian or nutritionist who is registered with the HPCSA (Health Professions Council of South Africa).

Cape Provinces East Gauteng Free State and Other Johannesburgh Kwa Zulu Natal Mpumalanga North-West and Limpopo Pretoria/Tswane South Gauteng

The daily meal plan below is based on the GDA (Guideline Daily Amounts), which is for an adult, healthy, moderately active woman of average height who is on a weight maintenance diet and will also be suitable for the average man who needs to lose weight. Please note that, should you be a woman who needs to lose weight and/or are shorter, you’d have to eat less than this and should you be a man who needs to maintain his weight and/or a woman or man who is very active and/or quite tall, you’d need to eat more than this. Apply the 12 keys of the Smart Health Diet closely and consistently and your weight and health will make great strides for the better. Please refer to the website for more tips on how to lower the GI of meals using food combining.

FREE DOWNLOADS: Smart Health Shopping List , Compact GI List, Rotation Meal Plan for Men, Rotation Meal Plan for Women, Immunity and Nutrition

Breakfast

Lower GI Starch:	Lower fat dairy or protein:	Beneficial fat:	Vegetables & Fruit:
1 cup lower GI high fibre cereal (like Bran Flakes or other high fibre cereal [please see the list of low GI cereals]) or cooked oats or cooled down mealiemeal (preferably unsifted) or coarse mabela or ½ cup “dense” cereal, like muesli, maize/sorghum and soya instant porridge or 2 slices low GI or rye bread or 1 small lower GI lower fat higher fibre muffin	1-2 cups low fat milk or plain yoghurt or ½-1 cup low fat flavoured yoghurt or 30-60g lower fat hard cheese* or ¼-½cup low fat soft cheese or 1 egg or 30-60g salmon, pilchards, sardines, lean bacon, ham, minced meat or ½-1 cup baked beans	10-20g nuts or 2-3 level tsp or 1 level Tbs peanutbutter, lite butter, margarine or 25-50g (1/8-1/4 avocado), 5-10 olives, 1-2 tsp olive or canola oil or 1 tbs basil pesto (or reserve some of this fat, like nuts, to have with your snack in between meals)	Vegetables: tomato, onions, mushrooms with cooked breakfast Fruit: 1 serving low GI fruit, like 1 medium apple, pear, plum, orange, naartjie, grapefruit or 2 kiwi or guava or 1 cup berries or fruit salad (containing some low GI fruits) or 1 small glass (250ml) lower GI fruit juice or 2-3 pieces dried fruit from the above fresh fruit

Snack: Preferably 1 low GI fruit (as above) or 1 lower fat lower GI higher fibre rusk or muffin or biscuit or 3-4 high fibre crackers or 1 higher GI fruit after exercise, like 1 medium banana or 1 cup pawpaw or 5 litchis or ½ mango or 2 x 1cm slices pineapple or 1 slice melon or watermelon or a higher GI, regular Treat like 1 small (about 30g) chocolate bar or nougat or energy bar or 1 small glass soft/energy drink

Light Meal

Lower GI starch:	Lower fat protein or dairy:	Beneficial fat:	Salad or vegetables or vegetable soup:
2 slices low GI or rye bread or 1 low GI bread roll or whole grain wrap (containing GI lowering legume flour like soya or pea flour) or 6–8 lower GI crackers or 1 small lower GI lower fat higher fibre muffin or 1 cup cooked whole /durum wheat pasta or 1 cup cooked whole/durum wheat pasta or low GI rice or barley or whole corn or 3-5 baby potatoes or 1 medium sweet potato	30-60g lower fat hard cheese* or ¼-½ cup low fat soft cheese or 30-60g fish like pilchards, sardines, or 30-60g chicken, turkey, lean ham , silverside , pastrami, minced meat ½-1 cup baked beans, lentils or other legumes or ¼ - ½ cup lower fat hummus or 1 egg plus 1 egg white or 1-2 cups low fat milk, plain yoghurt or ½-1 cup low fat flavoured yoghurt.	2-3 level tsp or 1 level Tbs peanut butter, lite butter, margarine or 25-50g (1/8-1/4 avocado) or 5-10 olives or 1-2 tsp olive/canola oil or 10-20g nuts or 1 Tbs basil pesto	Have plenty of “free vegetables” like lettuce, tomato, cucumber, peppers, cabbage, onions, mushrooms, radishes, brinjals, baby marrows, baby spinach. Any fresh herbs can also be added.Fruit: 1 serving low GI fruit, like 1 medium apple or pear or peach or plum or orange or naartjie or grapefruit or 2 kiwi or guava or 1 cup berries or fruit salad (containing some low GI fruits) or 1 small glass (250ml) lower GI fruit juice or 2-3 pieces dried fruit from the above fresh fruits

Snack: 1 low GI fruit (as above) or 1 lower fat lower GI higher fibre rusk or muffin or biscuit or 1 higher GI fruit after exercise (as above) or 1 regular, higher GI snack

Dinner

Lower GI starch:	Lower fat dairy or protein:	Beneficial fat:	Salad or vegetables or vegetable soup:
1 cup cooked whole/durum wheat pasta or low GI rice or barley or whole corn or 3-5 baby potatoes or 1 medium sweet potato or 2 slices low GI, rye bread, 1 low GI bread roll or 1 whole grain wrap (preferably containing GI lowering legume flour like soya or pea flour) or 6–8 lower GI crackers	90-120g grilled fish or skinless chicken, turkey, lean meat (like game or ostrich) or 1-2 cups baked beans, other legumes or ½-1 cup lower fat hummus or 1 egg plus 30-60g lower fat hard cheese* or ½-1 cup low fat soft cheese or 2 cups low fat milk, plain yoghurt, 1 cup low fat flavoured yoghurt	2-3 level tsp or 1 level Tbs peanut butter, lite butter or margarine or 25-50g (1/8-1/4 avocado), 5-10 olives, 1-2 tsp olive or canola oil, or 10-20g nuts	Have plenty of “free vegetables” and fresh herbs. Choose from lettuce, tomato, cucumber, peppers, cabbage, onions, mushrooms, radishes, brinjals, baby marrows and baby spinach. You may also include ½ cup more “dense” vegetables, like peas, snap peas or carrots or butternut or pumpkin or beetroot. Fruit: 1 serving low GI fruit, like 1 medium apple, pear, peach, plum or orange or naartjie or grapefruit, 2 kiwi or guava or 1 cup berries or fruit salad (containing some low GI fruits) or 1 small glass (250ml) lower GI fruit juice or 2-3 pieces dried fruit from the above fresh fruits

Dessert/Treat: try to include fruit in dessert, like strawberries with ½ cup lite ice cream or canned fruit in juice or stewed dried fruit with ½-1 cup low fat/lite custard or 1 small helping other dessert or 1 wineglass red wine or 2-3 blocks chocolate (preferably dark)

*If you prefer full fat cheese like cheddar, gouda, etc. you should have a smaller portion, but take note that you will then be sacrificing on protein and calcium. Alternatively you should cut down on pure fats, but keep in mind that the fat in dairy is mainly not beneficial fat.

Attachments:


Smart Health Shopping List	[ ]	2053 kB
RotationMenu1Men	[ ]	240 kB
RotationMenu1Women	[ ]	240 kB
GI Compact List 2023-25