Food groups for weight loss

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BLOOD SUGAR LEVELS

CALORIE DENSITY

CALORIES

CARBOHYDRATES

FOOD GROUPS FOR WEIGHT LOSS

FOOD GROUPS FOR WEIGHT LOSS

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SKIM MILK GROUP

Each contains 12g carbohydrate, 8g protein, 0.5-5g fat and 365-520kJ)
Milk is your best source of calcium. It is also a good source of protein, phosphorous, B complex vitamins and vitamin A and D.

	Household measure	Metric measure
Skim milk	1 cup	250ml
Skim milk powder	2 tbsp.	25g
Fat free natural yoghurt (made from skim milk)	1 cup	250ml
Soy milk	1 cup	250ml
Soy milk powder	2 tbsp.	25g

FRUIT GROUP

Each contains 10g carbohydrate and 170kJ).
Fruits are valuable sources of vitamins, minerals and fibre (especially vitamin C in citrus fruit and fruit juices).
Fruit may be used fresh, dried or canned as long as no sugar is added.

	Household measure	Metric measure
Apple - fresh/tinned	1 small	110g
Apple - dried	5 rings	15g
Apple sauce, unsweetened	½ cup	125ml
Apricot - fresh/tinned	2 medium	100g
Apricot - dried	4 halves	20g
*Banana - fresh	1 small/	80g
	½ medium
Berries - fresh/tinned	¼ cup	120g
Cherries - fresh/tinned	10 large	100g
*Currants - dried	1 heaped tbsp.	15g
Dates - dried	2-3 medium	15g
Fig - fresh/tinned	1 large	60g
Fig - dried	1 large	15g
Fruit salad - fresh	2 heaped tbsp.	70g
Gooseberries - fresh/tinned	¾ cup	120g
Granadilla - fresh/tinned	6 medium	100g
Grapefruit - fresh/tinned	½ large	150g
*Grapes - fresh	10 medium	60g
Guava - fresh/tinned	2 small	100g
Kiwi fruit - fresh	1 medium	90g
Kumquats - fresh	4 medium	65g
Luquats - fresh	4-5 medium	105g
Lychees - fresh	5-6 medium	90g
Mango - fresh	1 small	85g
Mulberry - fresh	1 cup	100g
Naartjie - fresh	1 large	135g
Orange - fresh	1 small	130g
Pawpaw - fresh, cubed	⅔ cup	90g
Peach - fresh/tinned	1 medium	115g
Peach - dried	2 halves	20g
Pear - fresh/tinned	1 small	90g
Pear - dried	2 halves	15g
Pineapple - fresh	½ cup	90g
Pineapple - tinned	3 rings,	90g
Plum - fresh	1cm thick
	2 medium/3-4 small	100g
Pomegranate - fresh	½ small	135g
Prickly pear - fresh	2 medium	150g
Prune -dried	2 medium	20g
Quince - fresh	½ small	80g
*Raisins/sultanas -dried	25ml/2 tbsp.	15g
Raspberries - fresh	½ cup	80g
Strawberries - fresh	1 cup/12 medium	150g
Sweetmelon - fresh	¼/150mm diameter	150g
*Watermelon - fresh, cubed	¼ cup	130g
*Fruit juices - fresh, unsweetened	⅓ cup	80ml

*These fruit are naturally high in glucose and should therefore be limited. Please note: all very ripe fruit/tomatoes should be avoided due to a high glucose content.

STARCH GROUP

Each unit contains 15g carbohydrate, 2g protein and 285kJ).
Wholewheat products and legumes are good sources of fibre, B complex vitamins and iron.

	Household measure	Metric measure
CRACKERS AND BREAD
Bread (only Rye or Pumpernickel)	1 slice	30g
Rice / Corn cakes	3	30g
Cracker Bread (Maize variant)	3	30g
STARCH AND STARCHY VEGETABLES (cooked)
Rice/pasta/mealie rice/ samp	½ cup	125ml
Boiled/baked potato	1 medium	80g
Mash potato	½ cup	125ml
Sweet potato	¼ cup	65g
Corn kernels (canned without sugar)	½ cup	90g
Mealie	½ mealie	65g
Popcorn	3 cups	55g
Sago/tapioca/barley	½ cup	60g
CEREAL AND PORRIDGE (STARCH)
Oats/mealiemeal/ Maltabella	½ cup	125ml
Raw otas	¼ cup	72.5ml
ProNutro (wheat free)	½ cup	125ml
Traditional Muesli	½ cup	125ml

MEAT / PROTEIN GROUP

All the foods in the meat group are good sources of protein and many are also good sources of iron, zink, vitamin B12 and other B-complex vitamins.
Cholesterol is of animal origin. Foods of plant origin have no cholesterol. Be certain to trim off all visible fat and to remove the skin of poultry before cooking.

LOW FAT MEAT GROUP
Each contains 7g protein, 3g fat and 230kJ.
Legumes contain a minimum amount of fat and large amounts of carbohydrates in varying amounts.

	Household measure	Metric measure
Baked beans / butter beans	⅓ cup	90g
Dried beans e.g. kidney / haricot / chick peas / split peas / lentils	⅓ cup	70g
Soja beans	¼ cup	40g
Egg whites	2 whites
Texturised vegetable protein e.g. Toppers	⅓ cup	80g
Cottage cheese, fat free	¼ cup	65g
Silverside (corned beef)	1 thin slice	30g
Rump steak / sirloin	3,5x5,0x1,5cm	30g
Lean mince	2 level tbsp.	30g
Roast beef	10x10x0,3cm	30g
Biltong, beef, sliced, no fat	⅓ cup	30g
Biltong, Game, sliced, no fat	¼ cup	20g
Steak and kidney stew	1 heaped tbsp.	40g
Veal	12x4,8x0,5cm	30g
Venison, lean	1 heaped tbsp.	30g
Ham, lean	2 thin slices	40g
Pork, roast	11x6,5x0,5cm	30g
Mutton, roast	11x6,5x0,5cm	30g
Chicken (no skin)
- Drumstick	1 small	40g
- Wing	1 small	40g
- Breast	½ small	40g
- Thigh	½ medium	40g
Turkey (no skin)	-	40g
Heart	-	30g
Kidney, lamb	1 kidney	30g
Kidney, beef	¼ kidney	30g
Liver, beef and lamb	3,5x2,2x0,5cm	30g
Tripe	3,5x2,2x0,5cm	30g
Meat spreads e.g. liver spread	6 level tsp.	30g
Crab, tinned	½ cup	70g
Snoek / harder	5x2,5x3cm	40g
Haddock	7x6x1,5cm	50g
Mussels / oysters, tinned or fresh	⅔ tin	70g
Pilchards in tomato sauce	½ pilchard	40g
Prawns, boiled	3 medium / 7 small / 2 large	50g
Rock lobster	½ tail	60g
Shrimps	20-25	50g
Snails, boiled	10 snails	70g
Sardines in brine, drained	2	30g
Sole, steamed	1 baby	60g
Trout, steamed	5x6,5x3cm	40g
Tuna, canned in water / brine	2 heaped tbsp. (½ tin)	40g
Hake / Kingklip / Cod / Angel fish / Whiting	5x5,5x3cm	70g

MEDIUM FAT MEAT GROUP
Each contains 7g protein, 5g fat and 310kJ.

	Household measure	Metric measure
Yellow cheese, low fat	3x3x3cm	30g
Yellow cheese spread	6 level tsp.	30g
Egg, whole	1 medium	50g
Braised beef	12x6x0,5cm	30g
Lean oxtail	5x5cm	30g
Brawn	3 thin slices	50g
Ham, regular	2 thin slices	40g
Pork chops	⅓ medium	30g
Mutton chops - loin chops	⅓ medium	30g
- rib chops	1 small	30g
Calamari, fried	½ cup	50g
Kipper / herring	12x7x1cm	50g
Herring, pickled	12x4,5x1cm	30g
Caviar, fresh	2 tbsp.	35g
Salmon, canned	¼ tin	50g
Sardines in oil, drained	2	30g

VEGETABLE GROUP

RESTRICTED VEGETABLES
Each unit contains 7g carbohydrate, 2g protein and 150kJ.
Vegetables are good sources of fiber, vitamins and minerals. Choose at least one green and one yellow vegetable every day. Do not overcook vegetables and try to eat as much fresh vegetables as possible.

	Household measure	Metric measure
Beetroot	½ cup	100g
Butternut	⅓ cup	70g
Carrots, cooked	⅔ cup	100g
Carrots, raw and grated	¾ cup	140g
Free vegetables, cooked with onion and potato	¾ cup	130g
Hubbard	⅓ cup	70g
Mixed vegetables	⅓ cup	65g
Onions, raw and cooked	½ cup	65g
Peas	⅓ cup	65g
Pumpkin	⅓ cup	70g
Unthickened vegetable soup	¾ cup	-
Vegetable juice cocktail	-	200ml
Thickened gravy/sauce	2 tbsp.	25ml
Tomato paste	1 tbsp.	15g
Tomato puree	⅓ cup	70g

FREE VEGETABLES
If portion per meal exceeds 1 cup, count as restricted vegetable.

Artichokes	Egg plant (brinjal)	Radishes
Asparagus	Endive	Rhubarb
Baby marrow	Gem squash	Sauerkraut
Broccoli	Green beans	Shallots
Brussel sprouts	Green or red pepper	Spinach
Cabbage	Leeks	Spring onions
Cauliflower	Lettuce	Tomatoes
Celery	Marrow	Turnip
Chicory	Mushrooms	Watercress
Cucumber	Parsley

FAT GROUP

Each contains 5g fat and 190kJ.
This group is high in fat-soluble vitamins. Take 3 servings daily (women) and 5 servings daily (men)

	Household measure	Metric measure
Avocado pear	¼ small	30g
Bacon	1 rasher	10g
Butter	1 tsp.	5ml/g
Cream - thin	2 tbsp.	25ml
- thick	1 tbsp.	12,5ml
*Margarine - soft tub	1 tsp.	5ml/g
* - "lite"	1½ tsp.	7,5ml
Mayonnaise
- *Lite/low fat	2 tbsp.	25g/ml
Oil - *sunflower, soya or maize	1 tsp.	5ml
- peanut, coconut or *olive	1 tsp.	5ml
Olives	9 medium	45g
Salad dressing - *French type	1 tbsp.	12,5ml
- Mayonnaise type	2 tsp.	10ml
- *low energy	2 tsp.	10ml

*These fats are preferable (especially on a low fat diet). The other food items should not be eaten more than once per month.