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10@hotmail
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Each digital product, eBook, PDF
download and online content sold is licensed to a single
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Fines of up to $10,000 may apply to
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Product Disclaimer
The content in this book is written with the
assistance of two Accredited Practising
Dietitians from NPA Pty Ltd
...
These guidelines are
not formulated to suit any nutrient deficiencies,
allergies or any other food related health
problems
...

The materials and content contained in “Kayla
Itsines Healthy Eating and Lifestyle Plan for
Vegetarians” are for general health
improvement recommendations only and are
not intended to be a substitute for professional
medical advice, diagnosis or treatment
...
All
specific medical questions should be presented
to your own health care professional
...
As the referenced
information provided, the entirety of the
nutrition recommendations as well as
educational resources provided are not only
based around the AGHE (Australian Guide to
Healthy Eating) but are also written in
assistance with NPA Pty Ltd
...
The Bikini Body

Training Company Pty Ltd
...

The Bikini Body Training Company Pty Ltd
...

The Bikini Body Company Pty Ltd
...
This resource is
not individually tailored
...

The information and other material available
from this book come from a number of sources
including the personal experiences of myself
and the staff at Fresh Fitness, third parties who
have given permission for use of their material,
and material copied under statutory licenses
...
© The Bikini Body
Training Company Pty Ltd
...


bikini
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Upon
completing the AIF Master Trainer course, I began working at a femaleonly personal training centre in Adelaide, South Australia
...

Ltd
...

This is where I started to upload client transformations, healthy eating
ideas and some training tips for all the women I couldn’t reach around
the world
...

It is now 2014 and we pride ourselves on our bikini body training,
helpful nutrition guidelines and most importantly, continuing to help our
clients achieve incredible, life-changing results
...
This was secondary study to a double
degree in Business and Commerce I had recently been studying
...

My transformation from the 60kg classical musician in high school to a
102kg bodybuilder was hugely motivating for not only myself, but as I
soon learned, my clients and many others too
...

The amount of knowledge I gained and applied to achieve my goals in
natural bodybuilding became hugely beneficial when coaching my first
few clients
...
As my passion for client
results grew, I realised that together with my beautiful partner, Kayla
Itsines, we could have a positive impact on more women's lives
...
E
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P
I believe that healthy eating
is essential for everyone! I
also believe that people
have the right to choice
when it comes to the food
they eat
...
This is why I
have created this Nutrition Healthy
Eating and Lifestyle Plan (H
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I will begin by saying that being ‘vegetarian’ means
different things to different people
...

For this reason, I have provided you with four
example menus to suit those following a pescatarian
diet, four example menus to suit those following a
lacto-ovo vegetarian diet, and six example menus for
those following a vegan diet
...


more common types of
vegetarianism
...
Ltd
...
For


#kaylaitsines

Nutrition HELP • 6

HELP OVERVIEW

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P) FOR VEGETARIANS!

what we call a “bikini body”
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the release of my Nutrition HELP over a year

a

go, women all over the world even into their 40s are
using this information and are achieving amazing

everyone
...
e
...


Australian Guide to Healthy Eating
...
The information in this eBook is based upon a

http://www
...
gov
...
Through the healthy eating advice and
recommendations provided, this resource is

Originally, this eBook was developed
to suit my market of women aged
16-25 years who want to obtain

#kaylaitsines

Nutrition HELP • 7

HELP OVERVIEW

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the science behind effective, maintainable weight

and

loss

WHAT DOES THIS EBOOK
CONTAIN?
This information provided within this
Nutrition HELP will cover all of your

• Cooking tips and information on food hygiene,
cheat meals, alcohol, advice for eating out
• Comprehensive Frequently Asked Questions
(FAQ) section, which can be found on pages 78
to 84
...
In

knowledge
...

Previous experience tells me that you need to focus
on all aspects of lifestyle such as eating, training, rest-

• 2 days to suit pescatarian diets that also includes milk only

ing and rehabilitation in order to reach your goals
...
kaylaitsines
...
Together, the training advice in my Bikini Body Training Guide and the healthy eating
advice/recommendations provided herein, are intended to further educate and assist women to work

Nutrition HELP • 8

HELP OVERVIEW

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activity level
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The content of my eBook is filled
with both structured and flexible, but
nonetheless, carefully planned
nutritional foods to help you get the
best results possible
...
The following section
provides some basic advice & recommendations to
cover your dietary intake throughout the day
...
aihw
...
au/

guidelines will help you achieve your

• www
...
gov
...
eatforhealth
...
au/

‘MACROnutrient’ foods that fill your

• www
...
org

‘MICROnutrient’ requirements
...
healthyfoodguide
...
au/articles/2010/
march/special-report-should-you-go-vegetarian

an explanation of MACRO and
MICROnutrients, see our userfriendly information section from

Unfortunately, a vegetarian diet is not as simple as

pages 55 to 69
...
While vegetables

 

provide a lot of good nutrition, it is important for a

Based on our own experience, the

vegetarian to consume meat alternatives to obtain all

Australian Guide to Healthy Eating,

of the macro- and micronutrients that their body

and the assistance of NPA Pty Ltd
...


the following information is designed
to help women achieve their goals

#kaylaitsines

Nutrition HELP • 9

HELP OVERVIEW

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It is high

animal foods at all
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Vegans eat only plant

intake and weight
...


and blood pressure as well as a

Many vegans also will not use honey or other

lower risk of heart disease, diabetes

animal-derived products
...
Becoming vegetarian is
also great for the planet, as less
resources are needed to produce

• Lacto-vegetarian eat dairy products and plant
foods but no meat, fish, poultry or eggs
...

Of course, it is possible to choose
very unhealthy vegetarian foods too
...

As mentioned in my mission
statement, ‘vegetarianism’ can be
difficult to define as it can mean
different things to different people
...

• Lacto-ovo vegetarian eat eggs and dairy foods
and plant foods but no meat, fish, or poultry
...

My Nutrition HELP for Vegetarians has been written
to cater for various types of vegetarian diets
...
g
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Nutrition HELP • 10

HELP OVERVIEW

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I have

healthy diets should provide

also includes some tips as to how these foods

proportionate foods from each of

can be prepared to suit your tastes later in this

the food groups listed below
...
SOME example
foods from each group include:

eBook
...
From my personal
experience, I recommend spacing meals
approximately 2
...
This is not a
strict time allowance, but I have found that it suits

Grains • Breads, oats,
muesli, rice, quinoa

the lifestyles of many women in my market
...
For more information about
groups, please see page 27
...

Lean Meat & Alternatives •
Fish, eggs, tofu, legumes
etc
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SNACK

100g mixed berries (1 cup)

25 avocado, smashed
2 eggs, poached
Small handful of spinach leaves (1/2 cup)
2 slices rye bread, toasted

DINNER

Herb Quinoa with Flaked Salmon
1 small cucumber, chopped (1 cup)
2 stalk celery, chopped (1 cup)

SNACK

1 small fennel bulb, chopped (1 cup)

Hulk Smoothie

180g quinoa, cooked (1 cup)

125mL low fat milk (1/2 cup)

5g olive oil

125mL water (1/2 cup)

100g salmon fillet, cooked

Small handful baby spinach leaves (1/2 cup)

40g low fat cheese

Small handful kale (1/2 cup)

Dill, mint, lemon rind

1 medium banana, frozen
1/4 tsp cinnamon, ground

LUNCH

Lentil, Tomato & Basil Bruschetta
100g cherry tomatoes (1/2 cup)
75g brown lentils, cooked (1/2 cup)
4 fresh basil leaves
5g olive oil, on top of
2 slices rye bread, toasted with
120g (1/2 cup) ricotta cheese

#kaylaitsines

Nutrition HELP • 12

bikini

DAY 2
BREAKFAST

Choc, Banana & Peanut Butter
Smoothie
60g rolled oats (1/2 cup)


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BREAKFAST

SNACK

60g rolled oats (1/2 cup)

3 medjool dates, pitted and diced

1 tsp stevia powder

200g low fat yoghurt

1 banana, mashed

1 tsp cinnamon, ground

60mL low fat milk (1/4 cup)

1/2 tsp honey into layers

Banana Bake

Sticky Date Parfait

10g nut butter

SNACK

DINNER

Citrus Quinoa Stuffed Capsicum

Green Smoothie Bowl

180g quinoa, cooked (1 cup)

100g natural yoghurt

75g brown lentils, cooked (1/2 cup)

10-15g WPI

1/2 large red capsicum, halved and

250mL water

middle removed

Handful of baby spinach (1 cup)

5g pumpkin seeds

30g muesli (1/4 cup)

40g low fat cheese
50g low fat greek yoghurt

LUNCH

Orange rind, orange juice, parlsey, mint

Zesty Tuna & Fennel Pasta
100g wholemeal pasta, cooked (1/2 cup)
5g olive oil
1 small fennel bulb, chopped (1 cup)
Handful of rocket leaves (1 cup)
1 zucchini, grated (1 cup)
150g butter beans (1 cup)
100g tuna, cooked or tinned
Parsley, garlic and lemon

#kaylaitsines

Nutrition HELP • 14

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DAY 4

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BREAKFAST

SNACK

Small handful baby spinach (1/2 cup)

100g low fat yoghurt

1/2 zucchini, grated (1/2 cup)

1 banana, sliced

2 eggs

1 tsp raw honey into layers

120g ricotta cheese (1/2 cup)

Top with 45g buckwheat kernals, raw (1/4

1/2 medium tomato, diced

cup)

Super Green Baked Eggs

Buckwheat & Banana Parfait

1 slice rye bread, toasted

SNACK

DINNER

Mushroom & Lentil Bolognese

Peanut Butter & Jelly Smoothie

5g olive oil

250mL low fat milk (1 cup)

1/2 large brown onion (1/2 cup)

100g mixed berries, frozen (1 cup)

200g crushed tomatoes

10g peanut butter

200g wholemeal pasta, cooked
3-4 kalamata olives, sliced

LUNCH

150g brown lentils, cooked, drained (1

2 slices rye bread

110g brown mushrooms, chopped (1 cup)

Crispy Tofu Toastie

cup)

12g avocado
85g firm tofu

#kaylaitsines

Nutrition HELP • 16

bikini

DAY 6

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BREAKFAST

SNACK

125mL low fat milk (1/2 cup)

2 rye crispbreads

100g low fat yoghurt

2 boiled eggs, sliced

15g chia seeds

40g low fat cheese

Chia Pudding

Egg and Rye Crispbreads

10-15g (1 scoop) protein powder
Topped with:
30g muesli and 100g mixed berries

DINNER

Burger Salad
2 slices rye bread

SNACK

75g brown lentils, cooked, drained (1/2 cup)

Nutty Apple

1/4 small red onion, chopped

1 apple

1/2 zucchini, shaved into ribbons (1/2 cup)

5g nut butter

1 small carrot, peeled and grated (1/2 cup)
Handful of spinach leaves (1 cup)

LUNCH

100g natural yoghurt

Vietnamese Rolls
4 sheets rice paper
200g rice vermicelli noodles, cooked (1 cup)
Handful of shredded lettuce (1 cup)
Handful of bean sprouts
1 small carrot, cut into matchsticks (1/2
cup)
1/2 red capsicum, cut into matchsticks
170g tofu, sliced
4 basil leaves
1 tbsp soy sauce

#kaylaitsines

Nutrition HELP • 18

bikini

DAY 8
BREAKFAST
Breaky Wrap

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SNACK

100g soy yoghurt

60g rolled oats (1/2 cup)
125mL calcium-fortified rice milk (1/2 cup)
1/2 medium banana, mashed
10g pecans, crushed
1 tsp cinammon, ground

SNACK

Berry Bliss Protein Shake

DINNER

Pumpkin, Lentil & Mushroom
Risotto
90g brown rice, cooked
150g butternut pumpkin
1/2 small leak
150g brown lentils, cooked

1 scoop pea/rice protein powder

Pinch of dried porcini mushrooms (1/4

250mL calcium-fortified milk (1 cup)

cup)

50g mixed berries (1/2 cup)

110g button mushrooms (1 cup)
Garlic, parsley, thyme, vegetable stock

LUNCH

(salt reduced)

Chickpea, Kale & Goji Berry Slaw
225g cooked chickpeas, tinned (1 1/2
cups)
180g quinoa, cooked (1 cup)
Handful of kale, chopped (1 cup)
2 tbsp goji berries
50g cabbage, shredded (1/2 cup)
1 small carrot, grated (1/2 cup)
Dressing: 10g tahini, 2 tbsp lime juice,
100g soy yoghurt, parsley

#kaylaitsines

Nutrition HELP • 20

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DAY 10

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BREAKFAST

LUNCH

10g olive oil

170g firm tofu, sliced

1/2 small leek, chopped (1/2 cup)

15g peanut butter

60mL calcium fortified milk (1/4 cup)

Small handful of spinach leaves (1/2 cup)

100g portobello mushrooms, thickly sliced

1/2 medium tomato

(1 cup)

1 medium rye roll

Creamy Mushroom Bruschetta

Peanut Tofu Burger

75g brown lentils, cooked (1/2 cup)
Chives, garlic
2 slices rye bread, toasted

SNACK

Chocolate ‘Pudding’
200g soy yoghurt

SNACK

Blueberry Pie Smoothie

2 tsp cacao powder
120g strawberries, sliced (1 cup)

100g blueberries, fresh or frozen (1 cup)
1 scoop pea/rice protein powder
30 rolled oats (1/4 cup)
190mL calcium-fortified milk (3/4 cup)
50g soy yoghurt

DINNER

Baked Eggplant
1/2 large eggplant
5g olive oil
150g chickpeas, cooked (1 cup)
1/2 red capsicum (1/2 cup)
1 medium tomato
Onion, garlic, parsley, lemon rind, lemon
juice

#kaylaitsines

Nutrition HELP • 22

bikini

DAY 12
BREAKFAST

Berrylicious Smoothie

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BREAKFAST

SNACK

90g buckwheat kernals, raw (1/2 cup)

250mL calcium fortified milk (1 cup)

125mL calcium fortified milk (1/2 cup)

1 scoop pea/rice protein powder

1/2 tsp chia seeds

250g cherries (1 cup)

1/2 tsp cinammon, ground

1 tbsp cacao powder

Buckwheat Power Porridge

Cherry Ripe Shake

100g mixed berries (1 cup)

SNACK

DINNER

Yoghurt & Muesli

Sweet Potato, Kale & Chickpea
Curry

100g soy yoghurt

75g chickpeas, rinsed/drained (1/2 cup)

60g muesli (1/2 cup)

1/2 medium sweet potato, diced
90g broccoli, cut into florets (1/2 cup)

LUNCH

40g kale, chopped (1/2 cup)

170g firm tofu, sliced

60mL calcium-fortified milk (1/4 cup)

150g lentils, cooked (1 cup)

180g quinoa, cooked (1 cup)

100g brussel sprouts, sliced (1 cup)

3g olive oil

100g cabbage, shredded (1 cup)

50g soy yoghurt

Tofu Sprout Salad

10g pumpkin seeds

1/2 red capsicum, sliced (1/2 cup)
1/2 stalk celery (1/2 cup)
Small handful of bean sprouts (1/2 cup)
1 green spring onion, finely sliced
5g sunflower seeds

#kaylaitsines

Nutrition HELP • 24

bikini

DAY 14

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As you can see from the example daily meal plan, there is an amazing
variation of food groups, tastes and flavors
...
However, it is important to substitute certain foods for other foods, and not
certain meals from one day to another
...
For more
information of substituting foods, see the Serve Size Alternatives for Food Groups on page 29
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GRAINS

VEGETABLES

Foods such as rice, quinoa, oats,

Vegetables and legumes are nutrient dense, relatively

muesli, breads and cereals are our

low in energy, and are a good source of vitamins and

primary source of carbohydrates

minerals (such as vitamin C, folate, and magnesium),

which are our body’s preferred

dietary fibre, and a range of phytochemicals, which

source of energy - see page 59 for

help the body combat disease
...


LEAN MEAT & ALTERNATIVES

In addition to carbohydrates, these

For individuals following a vegetarian diet, this food

foods also provide our bodies with a

group includes fish, eggs, legumes, and meat

number of key nutrients, such as

alternatives such as tofu or tempeh
...
Fish and tofu,

vitamins, and minerals such as iron,

in particular, are great sources of protein as they

zinc and magnesium
...
Legumes are
also great sources of fibre and a variety of

FRUIT

micronutrients
...
Fruit
also provides potassium, dietary

Milk, cheese, yoghurt and their alternatives are

fibre and carbohydrates in the form

considered part of the milk and milk products food

of natural sugars
...
These foods are particularly rich in calcium,

especially high in dietary fibre, but

which is a mineral important for bone health
...


riboflavin (vitamin B2), vitamin B12, and zinc
...


HEALTHY FATS
Foods such avocado, nuts and seeds, are
able to provide the body with “essential fatty
acids” which are unable to be produced by
the body
...


The table on the following page
shows the recommended number
of serves from each of these food
groups as well as a few examples
of foods that fit into each
...

If you are unable to eat all of the
serves recommended as set out in
the daily meal plans, it is
recommended you take a daily
multivitamin supplement to prevent
any micronutrient deficiencies
...


bikini
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I
will highlight that different
countries have their own healthy
eating guidelines, so this
information should be used as a
guide only
...

• Wahlqvist, M
...
, 2011, Food & Nutrition:
Food and Health Systems in Australia
and New Zealand (3rd ed’n), Allen & Urwin, Crows Nest, NSW
...
1/2 to 2/3 cup) cereal/ 2 Weetbix®/Vita-Brits®

6
serves

30-45g (1/4 cup) muesli, rolled oats, quick oats, quinoa flakes, buckwheat
kernals
45g (1/4) cup cooked rice
75-120g (1/2 cup) cooked pasta, noodles, quinoa, semolina, polenta
2 (35g) average crispbreads
Non-starchy vegetables

Vegetables &
Legumes

Handful (1 cup) salad vegetables – lettuce, cucumber, celery, capsicum

5
serves

Small handful (1/2 cup) of cooked vegetables – zucchini, carrot, broccoli
1 medium tomato or 200g crushed tomatoes
Starchy vegetables (higher in calories/kilojoules)
1/2 medium potato or sweet potato
½ cob or 60g (1/2 cup) sweet corn

Fruit

1 medium apple, pear, orange, peach or banana

2
serves

2-3 small apricots, plums, kiwi fruit, mandarins, nectarines
A handful of grapes (20 small/medium grapes)
125mL (1/2 cup) freshly squeezed fruit juice

Dairy

2
...
115g raw)

2
...


cups

#kaylaitsines

Nutrition HELP • 29

MEAL BREAKDOWN

bikini

Below you will find a breakdown of all five meals from Day 1 of the meal plan
...


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5
serves

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Meat /
Protein
2
...
5
2

125mL low fat milk

0
...
5

Small handful of kale

1

0
...
5

75g brown lentils

0
...
5
2

120g ricotta cheese

1

100g mixed berries

1

1 small cucumber, chooped

1

2 stalks celery, chopped

1

1 small fennel bulb

1

180g quinoa, cooked

1

5g olive oil

0
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One of the issues that my clients

potentially causing confusion,

come across is what to drink and

headaches,


how much
...


Your body’s cells, including your

HOW MUCH
DO WE NEED TO DRINK?

brain, muscle cells and digestive
system, require water for healthy
function
...
If you are planning on exercising that
day, spending time outside in the sun or are
awake for long periods of time, it is
recommended you drink more water
...
Of course, WATER is best to drink
however I have provided you with some low calorie
alternatives, which can be used to replace water on
occasions
...
)
• Iced Herbal tea (home made - not bottle
purchased)
• Black coffee (ground beans or instant)
• Mineral water

#kaylaitsines

Nutrition HELP • 31

These alternatives are NOT to be confused
as complete substitutes, but occasional
substitutes
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alternatives have additives or chemicals,
such as caffeine in coffee
...
The substitution of the ‘odd’
replacement drink is not concerning but it is
recommended that you do make a
conscious effort to drink water
...
This includes a conscious effort to
keep hydrated with water
...
betterhealth
...
gov
...
nsf/pages/Water_a_vital_nutrient
• National Health and Medical Research
Council (NHMRC), 2006, Water, accessed 08/12/ 14 at:
www
...
gov
...
M
...
E
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H, (2010), ‘Water, Hydration, and
Health’ in Nutrition Reviews, vol
...

8, 439-458
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From my experience with clients,
the following tips can also be
considered to enhance the taste
and variety within a healthy eating

• alfalfa sprouts

• leeks

plan
...


sprouts

• radishes

LOW CALORIE
VEGETABLES

• cabbage

• shallots

• capsicum

• silverbeet

• cauliflower

• spring onions

The following foods are excellent for

• celery

• squash

filling you up and providing variety

• chives

• snow peas

• cucumber

• sauerkraut

• eggplant

• sprouts

• endives

• spinach

you need at least 5 serves per day

• fennel

• tomatoes

from the vegetable & legumes food

• garlic

• turnips

group
...
These
non-starchy vegetables are low in
calories (or kilojoules) and have little
effect on weight gain
...


#kaylaitsines

Nutrition HELP • 33

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This is a great
cooking style, as it requires no oils
...
1 serve of fat), and fresh basil
leaves

#kaylaitsines

Adding ground or grated ginger
to mashed pumpkin, or sprinkle
on pumpkin pieces when baking
...
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• 60g (½ cup) strawberries
• 60g (½ cup) raspberries
• 3 passionfruit
• 1 lime
• 1 lemon
This means you can consume more of them,
allowing you to have larger meals with a
greater variety of tastes
...
Choose your fruit mix, ensuring that it
suits the recommended serving amounts
...
Add this mix to a blender along with one
1 drinking cup of ice and a small amout
of water
...
Blend, serve and enjoy!

Hint: You can also do this with
herbal tea bags, water, lemon and
ice !

#kaylaitsines

Nutrition HELP • 35

HOW TO PREPARE
AND ENJOY VEGETARIAN
PROTEIN FOODS
The main source of protein in a nonvegetarian diet is meat, chicken, fish and
eggs and milk
...
Most recipe books

bikini

There are a wide variety of

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legumes that provide
valuable protein and

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They are
available dried or canned or
may be pre-prepared into

vegetarian patties or sausages etc
...
However, if you are
vegetarian you will need to learn more about
preparing and cooking beans and lentils
...
They're most
commonly used in soups, stews, curries
...


Yellow or green split peas

Tend to break down well during cooking, so they add bulk and richness to soups, stews
and Indian dhal curries
...
These large, white beans have a mild flavour, and are best used
in salads, soups and casseroles
...
Use
in soups, stews, casseroles and salads
...


Black-eyed peas or beans

Medium-sized, cream-coloured beans with a 'blackeye' marking
...


Haricot beans or navy beans

The main ingredient of baked beans
...


Cannellini beans

A large, white bean popular in Italian cooking
...


Chickpeas

The chief ingredient in hummus dip
...


#kaylaitsines

Nutrition HELP • 36

PREPARATION
Sometimes protein-based foods
such as dried beans and lentils can
be very plain and bland if eaten by
themselves
...

Dried beans and chickpeas need to be
soaked and boiled before eating them
...

Bring to the boil then drain again, cover with
cold water a second time and bring to the
boil
...
Kidney
beans need up to 2 hrs of cooking and soy

leaves to a hummus and
veggie wrap
...
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• Dried or fresh thyme
is especially tasty when
used to season beans or egg

dishes
...
It also goes well
with lemon
...

• Chili powder will add a kick to any dish
...


savoury dishes
...
Use it

very convenient alternative
...
This will remove the majority of the
salt and they will be ready to add to your

toast or light yoghurt, or stir it into your
in cooked fruit dishes
...

• Oregano is especially good in tomato-

vegetarian meal
...
Use it in soups or sprinkle it

and spices to add flavour and zest to your

over vegetables before cooking
...
Here are a few examples:

sprinkling it over vegetarian pizza
...
Try adding a few fresh basil

#kaylaitsines

• Fresh mint can be used to make iced or
hot tea, add it to a grain salad with dried

Nutrition HELP • 37

fruit and nuts, or toss it with fresh berries

10g olive oil is equivalent

for a refreshing and healthy dessert
...


• Fresh parsley can be used as a garnish

• Lemon juice, salt-

bikini
BODY

H
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Toss some fresh

honey, grated ginger or garlic, a

parsley into brown or wild rice with some

pinch of cayenne pepper and small

lemon juice
...


tabouleh
...


• Pepper and oregano prior to cooking, and
add lemon juice when cooked
...
It also pairs especially well
with cucumbers, and it makes a great
seasoning for salmon
...
Just mix them
in a food processor with a little olive
oil
...
Use
the pesto as a topping for meats, a
spread for sandwiches, a sauce for
pasta or a dip for veggies
...
E
...
P

more enjoyable by adding flavour! By adding
herbs, spices and stocks the taste of your
meals can completely change without
altering your calorie intake!

EXAMPLE: TASTY RICE OR
QUINOA
1
...
Dice 1 onion and sauté in your saucepan
3
...
Add washed rice/quinoa to saucepan
5
...
e
...
Bring mix to boil, then leave to simmer
over heat for 12 mins
...
Turn off and leave to rest for 5 minutes
...


#kaylaitsines

Nutrition HELP • 39

COOKING GRAIN FOODS
Something to keep in mind when using grain
foods is the effects that cooking has on their
weight
...
It
is important that 180g of dry quinoa will not
give you 180g of cooked quinoa
...

The following grains or grain foods will
double when cooked:
• Oats

bikini

HOW TO MAKE
YOUR OWN SALSA

BODY

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Below are two of my
favourite salsa recipes:

SALSA VERDE - SERVES 4
1 small onion, finely chopped
2 cloves garlic, crushed
4 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tbsp fresh chives, snipeed
Small amount (dash) of olive oil

• Pasta

2 tbsp flemon or lime juice, freshly squeezed

• Rice Vermicelli Noodles 


1 tsp dijon mustard
A few drops of tabasco sauce, or to taste

The following grains or grain foods will triple

Pinch of sea salt and black pepper, freshly

when cooked:

ground

• Rice
• Quinoa
• Quinoa Flakes

SUMMER SALSA - SERVES 2-4




1 small red onion, finely chopped
I will reiterate that these are just approxi-

½ avocado (Remember: 25g is equivalent to

mates, so you may need to weigh out the

1 serve healthy fats)

cooked product to make sure that you are

2 small cucumber, diced

meeting the amounts set out within the meal

2 medium tomatoes, diced

plan
...
Being food

especially if multiple

safe can be described as making a

bikini
BODY

fruits have been mixed
...
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deliberate effort to avoid foodborne illness
through the practice of safe cooking and

For more details on food hygiene,

storage methods
...
foodsmart
...
gov
...
Some of
the following ideas are not specific to
vegetarian meals
...

• Don’t store meat in a fridge for more than
2-3 days
...

• Don’t store raw meats and
vegetables together
• Always use a separate cutting
board and knife for meats and
other food
• Store raw meat at the bottom of
fridge to prevent dripping onto
other foods
• Make sure reheated meals are
done so thoroughly
...


#kaylaitsines

Nutrition HELP • 41

LIFESTYLE CHANGES

bikini
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This

times
...
Hence, two of the
biggest barriers surround
overindulgence in food and
excessive drinking
...
As you adopt a food and
exercise routine, it is not uncommon to
feel unsatisfied from meals or develop
strong cravings
...


progress and healthy lifestyle, without over indulging
multiple times during the week
...


impression that they have an impact

Rather than showing any nutritionally scientific

on your health goal
...
In my

originated from bodybuilding and

experience, this has promoted longer term

that they are used to cause a

continuation for my clients with training and healthy

deliberate spike in hormone activity

lifestyle management
...

My experience has shown me that
“cheat” meals are not necessary for
continued progress
...
I do, however, keep them sidelined as a tool
at my disposal for clients struggling with the lifestyle

Nutrition HELP • 42

changes as explained above
...


bikini

Many of my clients have

normal meals

BODY

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During this window of time,
you can have a meal that would
contain foods outside your normal
healthy lifestyle and perhaps more
calories too
...
Please understand
that this is a cheat meal and NOT a
cheat day
...

Whether this is physical or psychological, is
hard to determine
...


Nutrition HELP • 43

ALCOHOL
NOTE: Myself, Fresh Fitness and any other
endorsees of Kayla Itsines’ Health Eating
and Lifestyle Plan for Vegetarians do not
promote or condone the consumption of
any alcohol or recreational drug substance
by any means
...


Like carbohydrates, protein and fat, alcohol
is classified as a macronutrient
...


bikini

Although alcohol is a
macronutrient, it
cannot be stored by
H
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In actual
fact, the metabolism (breaking
down) of alcohol hinders the
metabolism of other nutrients
...

Alcohol is essentially a poison and
it does just that, poisons your
body
...


In conjunction with the high caloric nature of
alcohol itself, most alcoholic beverages are
served with flavoured, carbonated drinks,
which increase the calories in each drink
again
...


#kaylaitsines

Nutrition HELP • 44

consider the following example:
4 green pulses (energy alcohol drink)

1080 calories

2 vodka raspberries at the club 

278 calories

As well as 2 shots of vodka at

138 calories

This takes your grand total of

1,496 calories

calorie consumption for the night to:

That’s almost 1500 calories

just from drinks!
It is quite easy to see how even small
amounts of regular alcohol consumption can
be largely detrimental to your health goals as
the above example is equivalent to a large
portion of what I recommend my clients eat
in one DAY!
This is in addition to all of the calories
attained from foods throughout the day,
which are then temporarily sidelined and/or
stored to help breakdown the alcohol
...


you are not able to have a homemade meal
...
Just
because the food may be prepared in a nice
restaurant and tastes great, does not
necessarily mean that it is great for your
goals
...
If you are
going out for a meal, try and choose a dish
that matches with what you would typically
eat at that time of the day
...

Many vegetarian options in restaurants can
be high in fat from ordinary cheese, creamy
sauces or deep fried foods
...
If you eat fish, then
this can be a great choice when eating in a
restaurant
...
E
...
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Lunch - There are a lot of choices when
dining out at lunchtime
...
Try and aim to
get the same nutrient categories from a
home cooked meal
...

Dinner - Like lunch, there are lots of choices
when dining out at dinner time
...
There are a number of excellent
restaurants and cafes that cater for healthy
vegetarian meals, make sure to check out
their website before you go
...


BASIC DINING OUT IDEAS
Breakfast - Most places will serve eggs and
rye toast, oats or even muesli
...
eatforhealth
...
au/food-essentials/
fat-salt-sugars-and-alcohol/alcohol

Nutrition HELP • 46

Below is a FUN table of how much exercise you need to do to burn up some of those
foods you may find yourself naughtily snacking on
...

Snack Item

Size

Calories

Walk

Cycle

Swim

Run

Potato Crisps

100g

545

3 hrs

3 hrs

1 hr 20 mins

1 hr 20 mins

Chocolate Bar

60g

270

1
...
5 hrs

38 mins

38 mins

Sausage Roll (even
a vegetarian one!)

1 large (130g)

373

2 hr 5 mins

2 hr 5 mins

53 mins

53 mins

Chocolate Chip
Muesli Bar

31g

129

43 mins

43 mins

18 mins

18 mins

Jelly Beans

18 beans (50g)

162

54 mins

54 mins

23 mins

23 mins

Blueberry Muffin

From coffee shop

447

2
...
5 hrs

1 hr 4 mins

1 hr 4 mins

Ice-cream

2 scoops premium
brand

256

1 hr 26 mins

1 hr 26 mins

37 mins

37 mins

Chocolate
Smoothie

Regular (650ml)

446

2
...
5 hrs

1 hr 4 mins

1 hr 4 mins

Dark Chocolate

4 squares (40g)

210

1 hr 11 mins

1 hr 11 mins

30 mins

30 mins

Chocolate biscuit

2

198

1 hr 6 mins

1 hr 6 mins

28 mins

28 mins

Movie Popcorn

Small (36g)

186

57 mins

57 mins

24 mins

24 mins

Pizza - vegetarian
with cheese

1 slice

362

2 hrs

2 hrs

52 mins

52 mins

French Fries

Medium

405

2 hr 16 mins

2 hrs 16 mins

58 mins

58 mins

Soft Drink

600ml

244

1 hr 22 mins

1 hr 22 mins

35 mins

35 mins

119

40 mins

40 mins

17 mins

17 mins

Red Wine

150ml
1 glass

Vodka shot

30mls

69

23 mins

23 mins

10 mins

10 mins

Green Pulse

2 x 300mls

538

3 hrs

3 hrs

18 mins

18 mins

Vodka raspberries

2 x 275mls

274

1 hr 31 mins

1 hr 31 mins

39 mins

39 mins

Note: Keep in mind, calorie burning time allowances are approximates and are calculated for lowmoderate intensity
...
E
...
P
Before I begin, I must
emphasise that I do not
promote calorie counting
...
By using the food
group information as a
guide, you will meet the
recommended daily calorie
requirements while receiving
a good mixture of nutrients
as required by your body
...
2 kilojoules
...
Our exercise as
well as our normal bodily functions (sleeping or
thinking etc
...

How many calories you require usually depends
upon your age, height, weight, gender and activity
level
...

**Calculations re: Harris-Benedict BMR formula

neither increasing or decreasing
...
In Australia, energy is
measured in kilojoules in agreement
with the broader use of metric units
...
For
our Australian and international
audience, I have made references
using both
...

If we eat more calories than we burn up,
we can gain fat and weight
...


Nutrition HELP • 48

bikini

The typical caloric requirement for
women between the ages of 16-25,
who are exercising 3-5 days per
week, and are wanting to maintain
their weight is 2100 calories per
day
...

Generally speaking, a combination of
appropriate exercise training and a 500
calorie deficit daily can potentially lead to a 1
pound (0
...

As one pound (0
...
I will

in your body, which can be
fat
...
E
...
P

In reality, this rate of weight
loss will vary as everyone is
different! When you lose weight you need to
body functioning AND get your essential
macronutrients and micronutrients
...
I have seen this
many times before with new clients who
have previously tried to force weight loss
with very low calorie diets
...

For this reason, the meal plans provided
within this guide are based on a daily caloric
intake of approximately 1600 calories
...

This means the energy has to come from an

#kaylaitsines

Nutrition HELP • 49

bikini

CUSTOMER STORY

soon changed my eating

“I was a normal woman, on my mission to

was given
...
I had no coach,

calories to what they

no trainer and no one giving me correct

recommended and was

advice, if any
...


style
...
E
...
P

slowly decreased
...
Every few

time the weight kept coming off

weeks I would eat less

almost every week
...
I am now

feel progressively worse
...
This was a very

and literally never had

important lesson for me
...
Not only
was I still not losing the
fat or getting the body I
wanted but also I had
actually stopped
getting my period too

for

several months
...
After being
advised that my very low calorie diet was not
the right way for weight loss or my health I
#kaylaitsines

Nutrition HELP • 50

bikini

MACRONUTRIENTS

Many girls will find when

The term “macro” means “large”, thus

are tired, lack in energy,

macronutrients are nutrients that our bodies

cannot digest food properly,

need in large amounts
...


they become ill
...


many may suffer with severe medical

BODY

starting a fad diet that they

H
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...
In my experience, it is VERY
If weight loss is your health goal, you need

common that people following very low

to recognise that the many diets advertised

calorie, low carb or low fat diets typically “fall

on the forefront of today’s fitness world (i
...


back” or regain a lot of the weight that they

zero carb and zero fat diets) may not be the

previously lost
...
Without particular
macronutrients your body can suffer from
illness, fatigue and can essentially begin to

MACRONUTRIENT BREAKDOWN

shut down
...


function
...


It is essential to include ALL macronutrients

However, it is important to note that each

in our diets on a daily basis
...



including weight/fat loss, is significantly

Simply speaking:

decreased
...
This is
because vegetarian sources of protein, such
as dried beans, lentils and chickpeas, are
also high in carbohydrates
...


and are low in saturated fats
...
One
calorie is equivalent to 4
...


Glucose is our brain and

This is obviously important to consider when

carbohydrates means our

wanting to achieve fat loss
...
Consequently, this can lead to an

our whole body is negatively impacted
...
This can potentially lead to

carbohydrate intake will be higher because

weight gain
...


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muscles’ preferred source
of energy
...
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inadequate intake of

mentioned, we still NEED fats in our diet, so
it is important to learn where to consume the

The best sources of carbohydrates to

“good” fats as well as how and when to

include are always the unprocessed

consume them
...
Visit www
...
com for

the body and why it is important to avoid

more information
...
Potential

Foods rich in carbohydrates also contain

problems caused by an unbalanced diet are

generous quantities of our essential vitamins

nearly endless
...
 Carbohydrates not only
contain fibre, but also assist in lowering

CARBOHYDRATES 

cholesterol
...


long-term weight management and more
often than not, people will put the lost
weight back on straight after they finish their
diet
...

#kaylaitsines

Nutrition HELP • 52

PROTEINS
Proteins are crucial for muscle repair

acids and if eaten together,

and healthy weight loss
...
E
...
P

quality protein
...
By

• Amino acids (needed for muscle recovery)

eggs, you can also increase the quality of

• Immune function (prevents illness)
• Oxygen transport
• Growth and maintenance of body cells
Good sources of protein in a vegetarian diet
include milk, cheese, yoghurt, eggs, nuts
and legumes (eg
...
Cereals, bread and some
starchy vegetables (eg
...

Proteins are made from combinations of
smaller units called amino acids
...

Some of these our body can make when
needed, however there are 9 amino acids
that can only be obtained from our diet
...

Protein from animal sources e
...
fish, milk

including animal proteins, such as milk and
vegetable proteins in your diet
...

In other words, if you make a conscious
effort to include food from all food groups in
recommended amounts throughout the day,
then you should be able to attain all
essential amino acids
...

The table on the following page shows how
to include complete proteins in your diet and
provides you with examples used within this
meal plan
...
Plant proteins,
however, are “incomplete” proteins because
they lack one or more essential amino acids
...
Therefore, by

complete replacement for

including protein at each main meal you

any protein food and they

avoid hunger and constant unhealthy

are not a sufficient source of

snacking
...
See

BODY

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You could use whey protein or

www
...
com
...
Although

s/

Incomplete Protein

Good Protein Quality

Complete Protein

(Examples From Menu Plan)
•

(rice, quinoa, pasta, oats)

(beans, lentils, peas)

Nuts & Seeds

Legumes

(peanuts, walnuts, tahini)

(baked beans, lentils, dried beans)

Homemade Falafel Burger

•

Mushroom & Lentil Bolognese

•

Bean & Salad Wrap
Italian Bean & Pasta Salad

•

Tofu Sprout Salad

•

Citrus Quinoa Stuffed Capsicum

•

Homemade oil-free hummus

•

Legumes

•

•

Grains

Burger Salad

Peanut Butter & Banana on
Toast

Grains

Nuts & Seeds

•

Banana Bake

(rice, quinoa, pasta, oats)

(peanuts, walnuts, tahini)

•

Buckwheat Power Porridge

•

Choc, Banana & Peanut Butter
Smoothie

INCOMPLETE PROTEIN

Grains

Milk & Milk Products

(rice, quinoa, pasta, oats)

(milk, cheese, yoghurt)

Excellent Protein Quality

Complete Protein

#kaylaitsines

(Examples From Menu Plan)
•

Quinoa & Roast Vegetable Salad

•

Homemade Falafel Burger

•

Burger Salad

Nutrition HELP • 54

bikini

• Help promote natural
growth and develop-

If you are wanting to incorporate protein
powder into your meal plans, but also avoid

BODY

ment

dairy products, refer to page 74 for
recommendations
...
E
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P

mins: A, D, E, and K

best to aim for options that are very low in
saturated and trans fat
...
For more information see:

Typically, we should try to avoid trans fats

www
...
org
...
These

fats/Pages/trans-fats
...
Although saturated fats

the potential for heart disease and even

also have some benefit the cons heavily

some cancers
...


saturated fat
...


FATS
They sometimes get a bad rap, but we still
need them!  We just need to be careful that
we eat the right kinds, and in the right
proportions
...



Hu, F
...
et al
...
337,
no
...
1491-1499
...
harvard
...
topic1277315
...
Fat
...
NHS
...
Eating these

contribute to your daily

“good fats” is essential for decreasing blood

caloric intake, it has a

cholesterol levels, decreasing risk of heart

number of health benefits

disease and promoting healthy joint and

and also improves satiety

brain function
...


✓ Avocado

Animal fat

✓ Olive oil

Fast Food

WHY IS FIBRE GOOD FOR YOU?

✓ Peanuts

Cream

Research has shown that a diet high in fibre

✓ Almonds

Deep-fried foods

is protective against a number of lifestyle

✓ Flaxseeds

Pastries

diseases
...
E
...
P

prevents the reabsorption of cholesterol in
the gut, which effectively improves blood
cholesterol levels and reduces risk of heart
disease
...
This limits your
gut wall’s exposure to potentially harmful
substances found in food
...


Fibre is the term given to the portion of plant

Regular intake of high fibre foods also leads

or carbohydrate foods that are not digested

to a steady release of insulin (hormone

or absorbed within the small intestine, but

released after consumption of meals) in the

are instead broken down in the large

body, which leads to feelings of fullness

intestine
...
This will effectively decrease

#kaylaitsines

Nutrition HELP • 56

your tendency to eat additional snacks in
between meals
...
E
...
P

HOW MUCH FIBRE SHOULD YOU
BE EATING?

vitamins and minerals, both

The National Health and Medical Research

properly and to ensure our long-term health
...

Such a target can quite easily be achieved
by consuming a diet that is rich in fruits,
vegetables, legumes and cereal grains
(particularly wholegrain versions) as seen in
my meal plan
...

Taking a multivitamin supplement does not
make up for an unhealthy diet
...


food groups
...
For example, if you do not
include foods from a particular food group(s)

previously
...


The term “micro” means “small”
...
But just because they are small, it
does not mean that the micronutrients are

#kaylaitsines

imbalanced and may not be healthy in the

As vegetarian diets can limit the foods eaten
from particular food groups, poorly planned
vegetarian diets can lead to inadequate
intake of certain micronutrients
...


Nutrition HELP • 57

CALCIUM
Calcium is vital for healthy bones and teeth
...
Those who
exclude milk and dairy foods need to

bikini

• 45g sardines, canned in
water (about 1–2

BODY

sardines)

H
...
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...


It may be necessary for individuals avoiding
dairy products to take a calcium

Small amounts of calcium are present in

supplement
...


fruit and nuts such as almonds and brazil
nuts, but these foods generally will not
provide your body with adequate amounts

IRON

of calcium if eaten in recommended

Our bodies need iron from the food that we

amounts
...
Iron is needed for many

amount of calcium found in 250mL (or 1

functions in the body, but its main role is to

cup) of regular cow’s milk, you will need to

act as a key component of haemoglobin
...
5 cups of cooked broccoli or 8 slices

Haemoglobin is a protein found in red blood

of wholemeal bread!

cells
...
Always check that the

which is particularly important during

products you choose are fortified with a

training
...


can be found in iron-storage proteins, such

See pages 72 and 73 for more information

as ferritin
...


1
...

2
...
This

• Iron-fortified breakfast cereals

following the recommended

• Green leafy vegetables, such as broccoli,
spinach, silverbeet

number of servings from

• Dried peas and beans, such as baked
beans, kidney beans, bean mixes, lentils,

a tea drinker, then you should try to

and chick peas
• Nuts and nut pastes
• Dried fruit

reiterates the importance of

BODY

H
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...
If you are
drink weak tea and avoid drinking it at meal
times
...


proteins)
...
Thus, reduced levels of

into your diet, it is important to consider the

haemoglobin in the blood is a symptom of

way in which other foods are able to

late-stage iron deficiency - called anaemia
...


The first signs of anaemia are often

For example, eating vitamin C rich foods as

tiredness, lack of energy, poor concentration

part of the same meal as non-haem iron

and frequent infections
...
Some example of vitamin C rich

develop ridges), sore mouth, smooth tongue

foods include citrus fruits, berries, capsicum,

and painful cracks in the skin at the corners

and green vegetables such as broccoli and

of the mouth
...

In addition to inadequate iron intake,
Contrastingly, large quantities of

anaemia also can also be caused by loss of

unprocessed bran, milk, and tannins

blood (such as excessive menstrual

naturally found in black tea prevent the

bleeding), which is why your doctor may
look for both dietary and non-dietary

#kaylaitsines

Nutrition HELP • 59

causes
...


bikini
BODY

functioning of the nervous

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...


ZINC

Like iron and zinc, the best sources of

Zinc is required by the body for growth and

vitamin B12 are animal foods such as meat,

repair of body cells
...


many enzyme reactions and assists in

While some plant foods contain vitamin B12,

wound healing and maintenance of your

this form of the vitamin is not able to be

immune system
...


Similarly to iron, the best sources of zinc are

Fortunately, some soy milks within Australia,

animal foods, and this is also the most well

such as So Good®, have been fortified with

absorbed form
...


zinc, however eggs, milk and milk products

Due to the difficulties associated with

do contain some zinc
...


include foods with added vitamin B12 such
as So Good®, or take a vitamin B12

When trying to incorporate zinc-rich foods

supplement
...
For example, phytates, which

deficient mothers who have breast fed for a

are naturally-occuring substances in

long period of time
...
For this reason, it is

B12 supplement during pregnancy and

important to include a range of zinc

breastfeeding as it is extremely difficult to

containing foods, and not rely on a particular

obtain sufficient B12 from plant foods to

food to help meet your requirements
...


#kaylaitsines

Nutrition HELP • 60

IODINE

bikini

walnuts, flaxseed, chia and

BODY

soy
...
Low levels of iodine, and
therefore thyroid hormones, can cause
thyroid dysfunction, poor concentration and
mental function and can cause abnormalities
in an unborn child
...
As Australian
soils are low in iodine, the amount available
from plant foods is limited
...

**In Australia, it is compulsory for all flours
used in commercial bread-making to be
fortified with iodine, unless organic flour is

H
...
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...


The following items are good
sources of protein and calcium:

OMEGA 3 FATTY ACIDS

• Milk and other dairy foods, such as
cheese and yoghurt

Omega 3 fatty acids are “essential fatty

• Adequately fortified milk and milk
products

acids” meaning that they are not naturally
produced within the body and must be
obtained from the diet
...
The best source
of omega 3s is oily fish
...
Some
attention may need to be given to ensuring
an adequate amount of iodine, and vitamin

Nutrition HELP • 61

B12 supplements might be needed,

6
...


Medical Research Council (NHMRC), (n
...
), Nutri-

bikini
BODY

H
...
L
...
Berdanier, C
...
(2008) Advanced Nutri-

www
...
gov
...
htm

tion: Macronutrients, Micronutrients, and

14 from:

7
...
d
...


Us, accessed 08/12/14 at: http://

2
...
sportsdietitians
...
au/contactus/

(FSANZ), (2012), Fortification, accessed

8
...
foodstandards
...
au/consu

www
...
com

mer/nutrition/vitaminadded/Pages/default

...
Wahlqvist, M
...
(2011) Food & Nutrition:

3
...
heartfoundation
...
au/healthy-eati

win, Crows Nest, NSW
...
aspx
4
...
B
...
, 1997, ‘Dietary Fat Intake
And The Risk Of Coronary Heart Disease
In Women - Harvard School Of Public
Heath’ in New England Journal of Medicine, vol
...
21, pp
...
harvard
...
topic637024
...
Fat
...
NHS
...
National Health and Medical Research
Council (NHMRC), (n
...
), Dietary Fibre,
accessed 08/12/14 at:
http://www
...
gov
...
E
...
P
WHAT IS A FOOD
INTOLERANCE/ALLERGY?

LACTOSE INTOLERANCE
WHAT IS LACTOSE?

Food intolerances and food allergies

first understand what lactose is
...
g
...
In

certain food or nutrient
...


often immediate reaction to a food
that involves the immune system
...
Common symptoms

threatening (e
...
anaphylaxis)
...
Lactose intolerance may be

strictly avoid the food they react to
...
After the age of five to

A food intolerance is a negative

seven years, it is common for individuals to lose their

reaction to a food that does not

ability to digest lactose (due to reduced activity of

involve the immune system
...
This is more common for individuals of

often unpleasant (such as bloating

Asian, African, Australian, Aboriginal and

and altered bowel motions) and in

Mediterranean descent
...


(e
...
a cup of milk), but large intakes can result in
symptoms such as abdominal pain and diarrhea
...
The
primary source of lactose in the typical
Western diet is dairy (cow’s milk and cow’s
milk products)
...
Some can tolerate a small amount of
lactose, while others can’t tolerate any at all
...


WHAT ARE THE CONCERNS FOR
THOSE WHO ARE LACTOSE
INTOLERANT?

not nutrient deficient in any
particular way
...
E
...
P

HOW DOES
LACTOSE
INTOLERANCE AFFECT THE
NUTRITION HELP MEAL PLAN?
Milk

In some countries it is possible to purchase
lactose-free cow’s milk and milk products
...
This saves
your body from having to digest the lactose,
which reduces the negative side effects for
intolerant individuals
...


important to understand the impacts it will
have on their life
...
e
...


added) milk products
...
Everything

particularly in regards to their calcium and

that is removed from a balanced diet needs

protein content
...
This
information can be found on the
nutrition information panel on the
product label
...
E
...
P

back of a popular soy milk
product available within

Australia
...

Most government bodies consider calcium-

Energy (cal)

163

65

fortified soy milk as the best alternative to
cow’s milk as it contains more protein than

Protein (g)

8

3
...
8

3
...
Other alternatives include
calcium-fortified rice and oat milks
...
4

legume
...
8

5
...


Sugars (g)

5

2

Generally speaking, almond and quinoa
Lactose (g)

0

0

milks are not great alternatives as
manufacturers do not add enough calcium

Sodium (mg)

113

45

(usually 75mg/100mL or less) or any at all,
particularly if they are labeled as “organic”
...


#kaylaitsines

Nutrition HELP • 65

bikini

While fresh yoghurt is

Cheese and Yoghurt

BODY

relatively high in lactose in
comparison to

H
...
L
...
This means that
lactose intolerant individuals may be
able to consume yoghurts with little
to no side effects, particularly those
that are closer to their expiry date
...

If you are highly sensitive to lactose, it
is possible to find cheeses and
yoghurts that are entirely lactose free
(derived from cow’s milk) from your
The table above depicts the typical lactose
content of various dairy foods that are eaten
as part of the typical Western diet
...
Depending on your level of sensitivity, it
is possible for some lactose intolerant
individuals to consume small amounts of
cheese, particularly hard cheeses, with little
to no side effects
...
It is also possible to
purchase cheese and yoghurt products that
are derived from soy
...
As previously mentioned, if you
choose non-dairy products always check to
make sure they are fortified with calcium
...


Nutrition HELP • 66

If you want to avoid soy products altogether,
then I recommend that you attain the
recommended serves of dairy from
adequately calcium fortified, non-dairy milk
products
...
Through correct nutritional planning
and the right recommendations, inadequate
calcium intake can be avoided without any
external supplementation in most instances
...
However, in the
case that you are unable to follow all of
these guidelines for any reason, or are not
including any dairy (or calcium fortified dairy
alternatives) in your diet, you may also need
to supplement with a calcium product at
approximately 1000mg per day
...


CAN I STILL
CONSUME PROTEIN
POWDER IF I AM
LACTOSE
INTOLERANT?

bikini
BODY

H
...
L
...
The majority of
protein powder products available in today’s
market are made from whey, which is a
cow’s milk derivative
...
Generally
speaking, whey protein isolates (WPI) are
relatively low in lactose and can still be used
by some as part of a low lactose diet
...

Whey and soy proteins are known as
“complete” proteins, meaning they contain
all of the 9 amino acids that the body cannot
produce itself
...
e
...
Therefore, when selecting rice or pea
proteins it is important to choose ones that
contain all nine essential amino acids (e
...

sprouted rice/pea proteins)
...
g
...
See this

upset stomach after eating

website for more information about protein

foods containing gluten)
...
sportsdietitians
...
au/content/2562/

unpleasant (such as

ProteinandAminoSupplementationforAthlete

bloating and altered bowel

s/

motions) and in some cases severe but do

BODY

H
...
L
...


WHAT IS COELIAC DISEASE?
Coeliac disease is an autoimmune condition
where the immune system reacts abnormally
to gluten, which in turn, causes damage to

is the case with Coeliac disease)
...
If you think you are reacting to
gluten containing foods it is important that
you see your doctor for further investigation
...
This leads to a reduced

Fortunately, a number of the ‘grain’ foods

ability to absorb nutrients, which has a wide

that I have included in the meal plan, such

variety of consequences such as

as brown rice and quinoa, are naturally

malnutrition and nutrient deficiencies
...
However, if

successfully treat Coeliac disease
...


Western diet are wheat-based products, rye,
barley and oats
...
E
...
P

uncontaminated oats
...
For

Fortunately, many supermarkets now stock
gluten free breads, wraps, and pasta, which
means that replacing these items is relatively
simple
...


can eat oats without any adverse symptoms
you can continue to include them in your
diet
...


WHAT IF I HAVE OTHER SPECIAL
DIETARY NEEDS?

Oats

If you have any other special dietary needs

When it comes to oats, there is much

(for example, other food intolerances) that

debate as to whether or not they are

affect your ability to follow the Nutrition

considered safe to eat for people with

HELP plan I recommend you see an

Coeliac disease and different countries have

Accredited Practicing Dietitian who will help

different recommendations
...


Australia it is recommended that people with
Coeliac disease completely avoid oats

This section has been reviewed Emma

where as in the UK they are allowed in small

Landorf BND (Hons
...
A further confounding factor is

VanderHaak BND (Hons
...
Emma and

that oats are often contaminated with wheat

Natalie are Accredited Practicing Dietitians

at various stages of production (e
...
in fields,

with experience in a wide range of areas

transportation and storage)
...


and guidance on oats
...
E
...
P

BODY

http://www
...
org
...

pdf
• Coeliac Australia, 2012, The Gluten Free
Diet, accessed 08/12/14 at: 

http://www
...
org
...
legendairy
...
au/~/media/L
egendairy/Documents/Health/Fact%20sh
eets/%20%E2%80%A8Lactose%20Intol
erant
...
649-658
...
d
...
sportsdietitians
...
au/cont
ent/2562/ProteinandAminoSupplementat
ionforAthletes/
• Wahlqvist, M
...
, (2011), Food and Nutrition: Food and Health Systems in Australia and New Zealand (3rd ed’n), Allen &
Unwin, Crows Nest, NSW, pp
...
E
...
P
DON’T I HAVE TO AVOID
CARBS IN ORDER TO LOSE
WEIGHT?
Generally speaking, you will lose
weight when you eat fewer calories
than you burn (see PAGE X)
...
Since
carbohydrates are a macronutrient,
your body requires them in large
amounts daily to maintain healthy
function
...
The better you eat, the better
you should feel! A healthy vegetarian
diet, by its very nature will be higher

GP) that will help you lose significant
weight and keep it off
...


WHAT ABOUT OTHER SUPPLEMENTS?
Once again, there is no substitute for a healthy
lifestyle with good food and exercise
...
They are designed to
supplement a healthy diet and lifestyle
...

While vegetarian diets can limit the foods eaten from
particular food groups, well-planned vegetarian diets
may not require the use of supplements to bridge
any nutritional gaps
...


extremely difficult to attain these nutrients from plant

ISN’T IT EASIER TO TAKE
DIET PILLS/ FAT BURNERS?

doctor prior to commencing any supplement regime
...
It is important that you liaise with your

There are no pills that you can take
(either over the counter or from the

#kaylaitsines

Nutrition HELP • 71

WHAT DO I HAVE TO LOOK OUT
FOR ON A LABEL?
There is a lot of nutrition information

bikini

and the rate of weight loss

(i
...
a plateau) is frequently

available on food labels
...
Remember that
staying stable for a while

H
...
L
...
Take more notice of your progress

attention to:

photos and the way you FEEL
...
Look for the saturated fat to be at
least one third or less of the total fat, and

fit, healthy and look great even if you are a
for
...


weight is the best weight for you, not a

• Look at the ingredients list and avoid
foods with added sugars
...
It is
very important not to set your goal too low
...
A high

This is not a time to now forget about the

salt food has more than 400mg of so-

healthy patterns that you have just

dium per 100g, a moderate salt food has

established
...
If you go back to old eating habits or

100g
...


HOW MUCH WEIGHT SHOULD I
BE LOSING PER WEEK?
Weight loss is not everyone’s health goal
...
Based
on my personal experience, I recommend
spacing these meals approximately 2
...
This is not a strict time
allowance, but I have found that it suits the
lifestyles of many women in my market
...
However, I will
also reiterate that everybody’s lifestyle and
commitments are completely different and
con- suming five smaller meals may not
work for everyone
...
It’s important
to make the meal plan work for you!

substitute certain foods for
other foods, and not certain

bikini
BODY

H
...
L
...
This is because
two different lunches may have
different serves of food groups, which may
interfere with your food group intake for that
particular day, thereby over or under
consuming certain MACROnutrient foods
...

For example, if you do not like the taste of
quinoa, you could always substitute 90g (or
1/2 cup) of cooked quinoa for 45g (or 1/4
cup) cooked brown rice
...


WHAT IF I DON’T LIKE ONE OR
MORE OF THE FOODS/MEALS
WITHIN THE MEAL
PLAN?
I understand that everyone food and taste
preferences are diverse
...

However, when it comes to altering the meal

#kaylaitsines

Nutrition HELP • 73

“I DON’T LIKE TOFU AND
WOULD PREFER A QUINOA
SALAD FOR LUNCH
INSTEAD OF VIETNAMESE
ROLLS”

170g of tofu is equivalent to one serve of
‘meat & meat alternatives”
...

200g of rice vermicelli noodles is equivalent to
equivalent to two serves of ‘grains’
...


#kaylaitsines

Nutrition HELP • 74

SHOULD I EAT BEFORE A
WORKOUT?

and/or vegetables) and

As we all react differently to different foods,

that you should not need to

what you eat before training

and how much will vary
...
This
will also be influenced by what time of day

protein (in the from of
legumes), which means

bikini
BODY

H
...
L
...


WILL EATING LESS THAN THE
THE MEAL PLAN HELP ME TO
LOSE WEIGHT FASTER?

you choose to train
...


on a daily caloric intake of 1600 calories,
which is the recommended intake for

WHAT DO I EAT AFTER A
WORKOUT?

women aged 16-25 wanting to lose weight/

During a workout, your body supplies

to lose weight/fat faster
...


fat
...
After completing a workout, it is
recommended that you consume a meal

If we do not provide our bodies with the

that contains a combination of both

energy it needs, then our body may begin to

carbohydrates and protein within 60 minutes

direct energy to some bodily processes at

of completing your session, as this will help

the expense of others
...
In the meal plan

your ability to lose weight/fat
...


I’M EXPERIENCING SUGAR
CRAVINGS
...
It
is important to eat some low GI
carbohydrates at each meal, especially if
you are exercising regularly
...


I HAVE LOW ENERGY
THROUGHOUT THE DAY
...

However, if you are following all of these
guidelines and are still feeling tired, then I
recommend that you consult a health
professional, such as a doctor or dietitian
...
WHAT
SHOULD I DO?

bikini
BODY

H
...
L
...

Muscle sore- ness can be a sign of an
unbalanced diet or not enough time spent
on rest and recovery
...
If they continue, you may
need individual assessment by a health
professional
...


CAN I STILL FOLLOW THE MEAL
PLAN IF I AM PREGNANT OR
BREASTFEEDING?
As mentioned previously, this Nutrition HELP
has been written to meet the nutritional
needs of women who want to experience fat
loss
...
This is because
pregnancy and breastfeeding are periods of
great physiological change for both the
Nutrition HELP • 76

bikini

mother and the developing baby
...


recommendations to suit

This is because nutritional status before,

these individuals
...


specific to you and your baby’s needs
...
E
...
P

is particularly important if you or your baby
I do understand that there are lots of women

have any nutrient deficiencies, intolerances

who are eager to get their “pre-baby body”

or diseases
...
If this is

continue to have regular check ups with

you, then it is important to understand that

your doctor to ensure that both you and

there are some things that you must keep in

your baby are in good health
...
For example, the energy

that you seek approval from your doctor

requirements for breastfeeding women are

before commencing any nutrition plan,

greater (approximately 25% more) than non-

including my Nutrition HELP
...
This extra energy is
needed to meet the mother’s own energy
requirements, as well as those of their
growing baby
...
This means that the mother’s
requirements for particular macronutrients,

This question has been reviewed
Emma Landorf BND (Hons
...
), APD
...


vitamins and minerals may be increased to
help meet their needs as well as the needs
of their growing baby during this period
...
E
...
P

H
...
L
...
Feel free to experiment and
change as you please

#kaylaitsines

Nutrition HELP • 78

BREAKFAST (DAY 3)

bikini
BODY

H
...
L
...


Preheat oven to 200C/385F
...


Combine dry ingredients, then add wet
and pour into a greased ramekin
...


Bake for 20 minutes or until firm
...


Once firm set your oven to grill setting
and grill for 3 more minutes or until
crispy on top
...
E
...
P

ZESTY TUNA & FENNEL PASTA
•

100g wholemeal pasta, cooked

•

1 1/2 tsp olive oil

•

Pinch of parsley, finely chopped

•

1 garlic clove, crushed

•

1 small fennel bulb, finely sliced

•

100g cooked canned tuna, drained

•

1 lemon, zested, juiced

•

Handful of rocket leaves

•

1 zucchini grated

•

150g butter beans, drained, rinsed

Method
1
...
Add the pasta
and cook until al dente (see the pasta packet for recommended cooking time)

2
...


3
...


4
...


5
...


6
...


7
...


#kaylaitsines

Nutrition HELP • 80

BREAKFAST (DAY 5)

bikini
BODY

H
...
L
...


Preheat oven to 180C/360F
...
Remove from heat and season with sea salt and pepper
...


Brush a ramekin with a little olive oil to grease
...
Sprinkle with half the zucchini and half the ricotta
...


Crack the eggs into a small bowl with garlic and chives and whisk to combine
...


4
...


5
...

Remove from oven and top with fresh tomato
...


Toast rye bread until golden
...


#kaylaitsines

Nutrition HELP • 81

LUNCH (DAY 5)

bikini
BODY

H
...
L
...


Preheat grill and grease a baking tray
...


Slice tofu into thin slices and place on a taking tray
...


3
...


4
...


5
...


6
...


7
...


#kaylaitsines

Nutrition HELP • 82

LUNCH (DAY 7)

bikini
BODY

H
...
L
...
to 200g or 1 cup cooked)

•

Handful shredded lettuce

•

Handful bean sprouts

•

1 small carrot, cut into matchsticks

•

1/2 cup red capsicum, cut into matchsticks

•

170g firm tofu, cut into strips

•

4 basil leaves

•

1 tbsp soy sauce

•

1 lime wedge

Method
1
...


2
...
Top with one quarter each of
the noodles, carrot, capsicum and bean sprouts
...


Add a basil leaf and fold in ends and roll firmly to enclose filling
...


Repeat with remaining rolls
...
E
...
P

dinner

recipes

The following section provides you with detailed
ingredients lists and procedures for each of the dinner
meals provided within my 14 day example menu
...
to 100g
cooked)

•

1/4 cup fresh dill sprigs, chopped

•

1/2 cup fresh mint leaves, chopped

•

Place the cooked quinoa in a bowl with
the cucumber, celery, lemon rind, dill,
mint and feta
...


6
...
Transfer to
a plate
...


Top your salad with the flaked salmon
and serve with a lemon wedge
...


60g quinoa, uncooked

•

Set the salmon aside to rest for 2
minutes
...


2 stalks celery, chopped (1 cuo)

•

4
...


40g low fat cheese, grated

Method
1
...
Cover
...

Simmer for 10 to 12 minutes or until
liquid is absorbed
...


Meanwhile, drizzle the salmon fillet with
olive oil and season with salt and pepper
...


Heat a non-stick frying pan over medium
heat and cook the salmon, turning

#kaylaitsines

Nutrition HELP • 85

DINNER 2
prevent it from going mushy
...


SALMON & SUMMER SALSA
115g salmon fillet, raw (equiv
...


Combine in a small bowl with lime juice and
cover until ready to serve
...


Remove salmon skin and steam, grill or bake
salmon to your liking
...


Serve salmon on bed of rice and top with
salsa
...


30g brown rice, uncooked

•

5
...


Meanwhile, place rice and 200mL
water in a saucepan over a high
heat
...


2
...


3
...


4
...


In a bowl, combine the quinoa, lentils,
pumpkin seeds, orange rind, orange
juice, parsley, spinach leaves
...


•

60g quinoa, uncooked (equiv
...


•

75g cooked brown lentils, tinned (1/2
cup)

Spoon mixture into capsicum shell and
sprinkle with cheese
...


Roast for 15 minutes or until the
capsicum is tender
...


Meanwhile combine yoghurt and
chopped mint in a bowl
...


Serve stuffed capsicum with minted
yoghurt
...


Place quinoa and 160mL water in a
saucepan over a high heat
...
Bring
to the boil and reduce heat to low
...


2
...
Place capsicum
shell in a small baking dish lined with
baking paper
...
150g
cooked)

•

10g olive oil

•

60g peas, fresh or frozen

•

60g quinoa, uncooked

•

Bring water to boil over high heat
...
Add the broccoli
florets and asparagus spears, cover the
pot and reduce the heat to medium
...
Check the
vegetables every 1-2 minutes and remove
from the heat when cooked
...


Once vegetables are cooked, place in a
bowl with cooked quinoa and feta cheese
and toss to combine
...


Fresh thyme, to taste

•

6
...
Ensure that the surface
of the water is below the basket, and pour
out some water if necessary
...


2 asparagus spears

•

Meanwhile, place quinoa and 160mL cup
water in a saucepan over a high heat and
cover
...
Simmer for 10 to 12 minutes or until
liquid is absorbed
...


7
...


Preheat the oven to 200 degrees Celsius
...


Whisk together lemon juice, olive oil, and
fresh herbs in a small bowl
...


Place fish fillets on baking tray lined with
baking paper and sprinkle with a small
amount of salt and pepper, followed by
the lemon and herb mixture
...


#kaylaitsines

Nutrition HELP • 88

DINNER 5
MUSHROOM & LENTIL
BOLOGNESE - SERVES 2
•

400g crushed tomatoes

•

1 cup vegetable stock, salt-reduced

•

200g wholemeal pasta, uncooked (equiv
...
Add mushrooms and
lentils
...


Reduced heat to medium and cook for
15 minutes or until sauce has reduced
and thickened
...


4
...


5
...
Top with
olives and extra oregano
...


300g brown lentils, tinned (2 cups)

•

Heat oil in a large saucepan over
medium heat
...


1 large brown onion

•

1
...
to 180g
or 1 cup cooked)

•

1/2 small fennel bulb, chopped

•

10g olive oil

•

6
...
Bring to the boil and reduce heat to
low
...


7
...


8
...
Serve with yoghurt
...
Using a pair of tongs,
rotate the vegetables every 8-10 minutes
...


150g pumpkin, chopped

•

Combine vegetables, olive oil, garlic and
rosemary springs and a pinch of salt in a
bowl ensure that all of the vegetables are
lightly coated in the oil
...


Rosemary and salt, to taste

Method
1
...


2
...


3
...


#kaylaitsines

Nutrition HELP • 90

DINNER 7
Place patties onto baking tray and
refrigerate for 20 minutes
...


Combine yoghurt and lemon juice in a
bowl and set aside
...


Divide the salad into two bowls
...

Drizzle on the yoghurt sauce and serve
...


200g low fat natural yoghurt

•

6
...
Place ribbons, carrot, and baby
spinach in a bowl and toss to combine
...


1 small red onion

•

Once the patties are firm, place the
baking tray in the oven for 15-20 minutes
or until golden
...


Method
1
...


2
...


3
...


#kaylaitsines

Nutrition HELP • 91

DINNER 8
HOMEMADE FALAFEL BURGER
(SERVES 4)
•

1 brown onion, roughly chopped

•

40g olive oil

•

2 tsp coriander, dried

•

Handful of fresh parsley

•

400g low fat greek yoghurt

•

60g quinoa, uncooked (equiv
...


5
...


6
...


7
...


Small handful of coriander

•

4
...


1 small cucumber, diced

•

3
...


2 tbsp plain flour

•

2
...


3 clove garlic

•

1
...
5cm pieces

•

Small handful fresh parsley, chopped (1/2
cup)

•

750mL vegetable stock (salt reduced)

•

Small handful of dried porcini mushrooms
(1/2 cup)

8
...
Add leek and
sauté 4 minutes or until soft
...


Stir in the garlic for 2 minutes or until
aromatic
...


2 tsp fresh thyme

•

7
...


60g brown rice, uncooked

•

6
...
Roughly chop porcini mushrooms
and set aside
...


•

220g button mushrooms, sliced (2 cups)

•

Pinch of spinach leaves (1/4 cup)

Method
1
...


2
...


3
...


4
...


10
...

11
...

12
...
This should take approximately 30
minutes total
...
Stir in mushroom mixture, lentils, spinach
and parsley and sprinkle with thyme
...
Serve immediately
...

Season with a small amount of salt and
pepper and additional herbs, if desired

80g soy cheese

•

7
...


1 red onion, finely chopped

•

6
...


1/2 tsp basil, dried

•

5
...


400g crushed tomatoes, tinned

•

4
...


MUSHROOM & PEPPER PIZZA
(SERVES 2)

Salt and additional herbs, to taste

Method
1
...


2
...


3
...


#kaylaitsines

Nutrition HELP • 94

DINNER 11
BAKED EGGPLANT (SERVES 2)
•

10g olive oil

•

1 red capsicum, finely chopped

•

300g chickpeas, cooked, mashed (2
cups)

•

1 clove garlic, crushed

•

1 tbsp parsley, finely chopped

•

1 tsp lemon juice

5
...


6
...


7
...


8
...


1 tsp lemon ring, grated

•

Meanwhile, heat 5g olive oil in a frying
pan over medium heat
...


1/2 red onion, finely sliced

•

Place eggplant shells, cut side up on
oven trays
...


1 large eggplant, halved lengthways

•

3
...


Preheat oven to 220C/425F and line an
oven tray with baking paper
...


Using a small knife, cut a 1cm border
inside each eggplant half
...


#kaylaitsines

Nutrition HELP • 95

DINNER 12
with boiling water until the noodles are
completely submerged
...


TOFU STIR FRY (SERVES 2)
•

20g sesame oil

•

170g firm tofu, cut into 2cm cubes

•

1 brown onion, halved, thinly sliced

•

2 cloves garlic

•

1 red capsicum, cut into short, thin strips

•

120g baby corn, halved lengthways

•

120g snow peas

•

120g bok choy

•

110g mushrooms, sliced

•

200g vermicelli noodles, uncooked

•

Pinch of sesame seeds, to garnish

•

40mL oyster sauce

•

30mL soy sauce

3
...
Set aside in a heat proof
bowl and drizzle with a small amount of
sesame oil to stop the noodles from
sticking together
...


Meanwhile, heat a large wok over high
heat
...
Heat until very hot
...


Add the onion, capsicum, baby corn,
snow peas, bok choy, and garlic
...


6
...


Add vermicelli noodles and toss until
heated through and serve
...


Method
1
...


Slice tofu into 2cm cubes and place in a
small bowl with the oyster sauce and soy
sauce
...
Cover

#kaylaitsines

Nutrition HELP • 96

DINNER 13
SWEET POTATO, KALE &
CHICKPEA CURRY (SERVES 4)

Method
1
...


2
...


3
...


4
...


5
...


6
...


7
...


•

300g canned chickpeas, rinsed, drained
(2 cups)

•

1 red onion, finely chopped

•

2 tbsp tomato paste, salt reduced

•

375mL water (1 1/2 cups)

•

1 large sweet potato, peeled, diced

•

360g broccoli, cut into florets (2 cups)

•

150g kale, chopped (2 cups)

•

40g pumpkin seeds

•

250mL calcium fortified milk (1 cup)

•

240g quinoa, uncooked (equiv
...


Stir through kale and rice milk
...


All 1 cup of cooked quinoa to each bowl
and top with curry
...
Sprinkle with coriander, pumpkin seeds,
and a dollop of yoghurt and serve
...

3
...


4
...


5
...
If the stew
appears ‘soupy’ then remove the lid and
allow the liquid to reduce
...


6
...
Cover with a lid and allow
to sit for five minutes
...


Once the cous cous is cooked, “fluff’
with a fork to separate the grains and top
with the stew and fresh coriander sprigs
...
5cm cubes
• 900g chickpeas, drained, rinsed
• 400g crushed tomatoes
• 250mL vegetable stock (1 cup)
• 360g cous cous, uncooked (equiv
...


In a olive oil in a large non-stick
saucepan over a medium heat
...


Add the onion, crushed garlic, cumin,
cinammon and coriander and cook until

#kaylaitsines

Nutrition HELP • 98

bikini
BODY

H
...
L
...
I hope that the
information provided and the guidance I have given has
helped to further your understanding and given you a better
insight as to how Fresh Fitness and myself coach our clients
...
E
...
P
Australian Institute of Health and Wel-

ing/fats/ 


fare, 2013, Home, accessed 08/12/14

•

Pages/trans-fats
...
aihw
...
au/

•

Hu, F
...
et al
...
337, no
...
1491-1499 - accessed 08/12/14 at:

Press
...
D
...
harvard
...
topic637024
...
Fat
...
NHS
...
betterhealth
...
gov
...
nsf/pages/Water_a_vital_nut

www
...
gov
...
eatforhealth
...
au/food-essentials/fat-salt-sugars-an

http://www
...
org
...
d
...
coeliac
...
au/uploads/657

www
...
gov
...
htm

01/ufiles/Position_Statements/CAPSOat

•

National Health and Medical Research Council [NHMRC],

s
...
nrv
...
au/

Food Standards Australia New Zealand

nutrients/water

(FSANZ), (2012), Fortification, accessed

•

Popkin, B
...
, D'Anci, K
...
, & Rosenberg, I
...
68, no
...
foodstandards
...
au/cons

8, 439-458
...
aspx
•

FoodSmart, 2014, FoodSmart, ac-

12/14 at: http://www
...
com
...
foodsmart
...
gov
...
heartfoundation
...
au/healthy-eat

#kaylaitsines

Sports Dietitians Australia, (n
...
) Contact Us, accessed 08/
The University of Sydney, 2014, Glycaemic Index, accessed
08/12/14 at: http://www
...
com

•

Wahlqvist, M
...
(2011) Food & Nutrition: Food and Health
Systems in Australia and New Zealand (3rd ed’n), Allen &
Urwin, Crows Nest, NSW
...
), APD, Natalie
VanderHaak BND (Hons
...

Ltd
...


Nutrition HELP • 100



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