The CSIRO Total Wellbeing diet plan allows many protein foods, good fats and low GI carbohydrates to be eaten in specific calorie and portion controlled amounts each day.
Phase 1 – Foods Permitted
- High fibre cereal: 40g (1.5oz)
- Low fat milk: 250ml
- Wholegrain bread: 2 slices
- Fruit: 2 pieces
- Lean chicken/fish/eggs/other meat for lunch: 100g (4oz)
- Lean beef or lamb for dinner: 200g (8oz)
- Vegetables: 2.5 cups daily
- Low fat yogurt: 200g daily
- Rapeseed oil: 3 teaspoons daily
- Wine: 2 glasses weekly (optional)
- Small amounts of sugar and honey are allowed
Note: In addition to the food allowances above, the basic foods above also have a list of equivalent alternative ‘units’ to choose from:
eg 1 slice of wholegrain bread = 1 unit = 2 crispbread or 1/2 cup cooked pasta.
Phase 1 – Snacks Permitted
- Low kilojoule soups or packet soups (less than 160kJ per serve)
- Skim milk cappuccino or latte
- Low fat yoghurt or custard
- Low fat fruche
- One piece of fresh fruit
- Tea or coffee with a small amount of milk
Note: The CSIRO diet has many more low kilojoule snack options which can be eaten throughout the day
Phase 2 – Foods Permitted
- As for phase one plus more carbohydrates added each week
- Increase food intake by 120 calories until weight stabilises
- See CSIRO diet basics for more details
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