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.

Here is the Smart Health Shopping List for your convenience.

Breakfast:

Lower GI Starch: 

Lower fat dairy or protein: 

  • 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:

  • 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

 

Salad or vegetables or vegetable soup:

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 protein or dairy:

 

Beneficial fat:

  • 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

 

Salad or vegetables or vegetable soup:

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.