Making the right food choices


This table will help you make better food choices if you are trying to lose weight:

Poor Choices Good Choices
Lollies and chocolate Rice Crackers or low-fat dry biscuits with salsa or low-fat dip/cheese
Potato chips, corn chips Pretzels
Ice cream and cream Low fat yoghurt or smoothie or fruit salad
Take away foods (e.g. fish and chips, pizza, hamburger with the lot, pies, hot dogs, sausage rolls, fried dim sims, spring rolls)

Avoid meals with creamy or cheesy sauces, fried foods or pastries

Foccacia, sandwiches, rolls, pita, or jaffles with lean meat, chicken, egg, cheese and salad. Plain hamburger, grilled fish or steamed dim sims
Soft drink Diet soft drink or mineral water
Cordial Diet cordial
Alcohol Water or tea or coffee


Sample meal plan for maintenance of healthy weight[edit]

Breakfast[edit]

1 cup high fibre cereal + 3/4 cup low fat milk

1 piece fresh fruit

OR 2 pieces wholemeal/grain toast with your favourite spread and a scrape of margarine


Lunch[edit]

Salad roll.png

Lean meat or low fat cheese and salad sandwich / roll / wrap (choose wholemeal or grainy bread)

OR Cold meat and plenty of salad (use low-fat or fat-free dressings)

OR Small tin of baked beans on 2 pieces high fibre bread

OR 2 scrambled / poached eggs on 2 pieces high fibre bread

OR Hearty soup (with meat / lentils) and a wholegrain bread roll

Dinner[edit]

Lean meat / chicken / fish and 3-4 different vegetables

OR 1 cup cooked pasta with lean beef and tomato-based sauce

OR Chicken / Beef / Lamb / Pork and vegetable stir-fry with 1 cup cooked rice or noodles


Snacks[edit]

200g-tub low-fat yoghurt

200ml glass of low-fat milk and 1 Tbsp Milo

2 wholemeal dry biscuits (e.g. Premium, Salada) and low-fat cheese or dip / salsa

1 cup of fruit salad or piece of fresh fruit

Slice of raisin bread or fruit loaf

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