CSIRO Total Wellbeing Diet Foods Permitted

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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.

Foods permitted in phase 1

  • 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.

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

Snacks permitted in phase 1

  • 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

Foods permitted in phase 2

  • 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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