Enn103F Ass No 1

SLIMCUT
PERFECT FIT DIET

ThE DIET ThAT YOU DESIGN

TO FIT YOUR LIFESTYLE.
FOR A MORE ENERGETIC & SLENDER YOU.

ThIS EATING PLAN IS FORMULATED bASED ON ThE vARIOUS FOOD GROUPS AND A PRE-DETERMINED AMOUNT
OF PORTIONS ThAT ARE ALLOwED, PER GROUP PER DAY. ThIS wILL ShOw YOU hOw TO ShOP whAT TO ShOP
,
,
FOR, whAT FOOD TYPES CAN bE ChOSEN OR MIxED AS wELL AS PORTION CONTROL. KEEPING ThE DAILY
ALLOwANCES IN MIND , YOU CAN ChOOSE YOUR OwN vARIETY OF FOODS ThAT IS INTERESTING , FUN AND SUITS
YOUR PERSONAL PREFERENCES . A DIET ThAT FITS PERFECTLY INTO YOUR LIFESTYLE .

HOW IT WORKS

You will use the following groups while using the diet, and these are the total portions allowed per group per day:
DAILY ALLOWANCE
GROUP

PORTION ALLOWANCE

A. Milk

2 - Any 2 within group

B. Protein

8 – Any 8 within group

C. Fruit

2 – Any 2 within group

D. Vegetables

3 – Any 3 within group

E. Starch

3 – Any 3 within group

F. Fats

2 – Any 2 within group

G. Special treats

Any amount twice a week (exchanged with a group portion)

= TOTAL OF 20 PORTIONS PER DAY

Example:
If your diet specifies 1 fruit out of the fruit group, any fruit can be eaten out of the group breakdown, with the specific amount allocated. i.e. 1
Fruit = 1 x small apple or 1 x medium orange.
Or if your diet specifies 2 proteins out of the protein group, 1 starch, 1 vegetable and 1 fat, you could have 1 slice of toast (1cm thick), Ham
(30 g), Cheddar cheese (35 g), Tomato (up to 1/2 cup) and Avocado
(30 g). You will notice that some foods may fall in two different groups.
GROUP A: MILK

Portion allowance = 2 per day
Note: All full cream milk products - subtract one portion from fat group per day
PRODUCT OPTIONS

AMOUNT PER PORTION

Full cream milk (minus one fat)

250 ml

Yogurt, unsweetened, low fat

150 ml

Yogurt, sweetened, low fat

65 ml

Full cream milk powder

30 g

Low fat/Fat free milk powder

25 g

Soya yogurt

200 ml

Soya milk

350 ml

REMEMBER
1 cup = 250 ml
½ cup = 125 ml
1 Tablespoon = 12,5 ml
1 Teaspoon = 5 ml

G ROUP B: PROTEIN

Portion allowance = 8 per day
PRODUCT OPTIONS

AMOUNT PER PORTION

Beef, Mutton, Pork, Lamb,
Poultry, Cold meats, Ham

30 g

Lean mince meat

30 g

Egg, with eggshell

50 g (1 medium)

Fish (Hake and other white fish)

45 g

Sardines (without oil)

45 g

Tuna (in brine)

40 g

*Cottage cheese (low fat)

65 g

*Cheddar, Gouda cheese

35 g

*Creamed cheese

55 g

Seafood (mixed)

45 g

Sushi

50 g

Calamari (grilled)

45 g

Oysters (fresh)

100 g

Oysters (tinned)

100 g

Caviar

30 g

Ostrich, Game

30 g

Biltong (without fat)

20 g

Meatballs (with eggs)

30 g

Mussels (tinned)

30 g

Mussels (fresh)

30 g

Pilchards (any)

45 g

Crab (tinned/fresh)

40 g

Liver (chicken)

30 g

Liver (other)

30 g

Poultry (with skin + 1 fat)

30 g

Turkey slices

30 g

Turkey (with skin + 1 fat)

30 g

Snoek

40 g

High fat fish (Cod, Butterfish,

40 g

Trout)
Hamburger patty (with egg)

40 g

Snails

15 g

G ROUP C: FRUIT

Portion allowance = 2 per day
Note: Remember to have different colours
PRODUCT OPTIONS

AMOUNT (With peel, pips)

MASS PER PORTION

Strawberry (whole, fresh)

250 ml

150 g

Apple

1 small

80 g

Apple juice (unsweetened)

100 ml

90 g

Apricot (fresh)

2 medium / 3 small

100 g

Apricot (dried)

4 medium halves

20 g

Date

2

15 g

Grapes

10-12

75 g

Grape juice (unsweetened)

60 ml

60 g

Granadilla

4 medium

90 g

Cherries (fresh)

8 large

75 g

Guava

2 small

85 g

Orange

1 medium

100 g

Orange juice (unsweetened)

125 ml

100 g

Litchi

5

70 g

Mango

½ medium

70 g

Naartjie

1 large

80 g

Pawpaw (slice, cubed)

150 ml

100 g

Pear (fresh)

1 small

100 g

Pear (dried)

2 halves

25 g

Peach (fresh)

1 medium

100 g

Peach (dried)

1 half

25 g

Fruit salad (mixed fruit)

½ cup

80 g

Prune

2 medium / 4 small

100 g

Pineapple (cubed)

125 ml

80 g

Pineapple Juice (unsweetened)

80 ml

80 g

Raisins

30 ml

15 g

Melon

¼ of 150mm diameter

200 g

Fig (fresh)

2 large

50 g

Fig (dried)

2

15 g

Dried fruit (any)

25 g

Tinned fruit (unsweetened)

½ cup

80 g

Watermelon (cubed)

250 ml

175 g

G ROUP D: VEGETABLES

Portion allowance = 1 per day
Note: Vegetables are grouped according to their CHO contents. Vegetables that contain a high amount of CHO are grouped as a starch.
PRODUCT OPTIONS

AMOUNT PER PORTION

Baby marrow, Cucumber, Mushrooms, Cauliflower,
Cabbage, Spinach, Broccoli, Lettuce, Sauerkraut,
Brussels sprouts, Gem squash, Tomato, Eggplant,
Parsley, Asparagus, Green beans, Radish, Onion,
Spring onion, Celery, Turnip, Beetroot leaves,
Paprika, Patty pans, Artichokes, Garlic, Squash,
Chives, Green peppers, Gherkins

125 ml (1/2 cup)

Starch Vegetables
Portion allowance = 2 per day
PRODUCT OPTIONS

AMOUNT PER PORTION

MASS PER PORTION

Potatoes (cooked)

1 medium

150 g

Mash potatoes (milk, no fat)

125 ml

85 g

Sweet potato (cooked)

1/3 medium

60 g

Yellow mealies (fresh, frozen)

100 ml

20 g

Pumpkin (cooked)

250 ml

200 g

Beetroot (cooked)

¾ cup

150 g

Beetroot (bottled)

½ cup

100 g

Carrots (raw)

2 cups

200 g

Carrots (cooked)

1 cup

165 g

Carrot juice

165 ml

165 g

Green mealies

100 ml

75 g

Baked beans

2 dessert spoons

70 g

Lentils

½ cup

80 g

Peas

1 ½ cup

130g

Green beans

2 ½ cups

200 g

DONT FORGET TO DRINK PLENTY OF
WATER OR OTHER CALORIE-FREE BEVERAGES.

PEOPLE SOMETIMES CONFUSE THIRST WITH HUNGER. SO YOU CAN END
UP EATING EXTRA CALORIES WHEN AN ICE-COLD GLASS OF WATER IS
REALLY WHAT YOU NEED. IF YOU DON’T LIKE PLAIN WATER, TRY ADDING
CITRUS OR A SPLASH OF JUICE, OR BREW INFUSED TEAS LIKE MANGO
OR PEACH, WHICH HAVE LOTS OF FLAVOUR BUT NO CALORIES.

G ROUP E: STARCH

Portion allowance = 3 per day
PRODUCT OPTIONS

AMOUNT PER PORTION

MASS PER PORTION

Bread

1 slice (1cm thick)

30 g

Raisin bread

1 slice (1cm thick)

30 g

Rye bread

1 -2 slices

30 g

Hi-Bulk bran

180 ml

20 g

All Bran, Special K

180 ml

20 g

Muesli (any)

75 ml

20 g

Puffed wheat

250 ml

20 g

Weet-Bix, Nutri Fix

1 cube

25 g

Pro-Vita

3

18 g

Cream crackers

3

20 g

Rice cakes

2

22 g

Rice cakes (small)

4

22 g

Rye Vita

3

27 g

Cracker bread

3

20 g

Salty-Cracks

4

20 g

Macaroni, Spaghetti, Noodles

2 tablespoons

55 g

Rice

125 ml

70 g

Couscous

125 ml

65 g

Mealie rice

125 ml

65 g

CONSIDER WHETHER YOU’RE
REALLY HUNGRY.
WHENEVER YOU FEEL LIKE EATING, LOOK FOR PHYSICAL
SIGNS OF HUNGER, WHEN A CRAVING DOESN’T COME
FROM HUNGER, EATING WILL NEVER SATISFY IT. WHEN
YOU’RE DONE EATING, YOU SHOULD FEEL BETTER - NOT
STUFFED, BLOATED, OR TIRED. KEEPING YOUR PORTIONS
REASONABLE WILL HELP YOU GET MORE IN TOUCH WITH
YOUR FEELINGS OF HUNGER AND FULLNESS.

G ROUP F: FATS

Portion allowance = 2 per day
PRODUCT OPTIONS

1 EXCHANGE

MASS PER PORTION

Avocado (no skin or pip)

1/8 or 10cm avocado

30 g

Butter

1 teaspoon

5g

French salad dressing

1 tablespoon

10 g

Cooking fat (lard)

1 teaspoon

5g

*Mayonnaise

1 teaspoon

5g

*Nuts

6 small

10 g

Olive oil, Canola oil

1 teaspoon

5g

Olives

5 small

40 g

Cream cheese

1 tablespoon

15 g

Cream

1 tablespoon

15 g

Cream (20% fat)

4 teaspoons

25 ml

Cream (35% fat)

3 teaspoons

15 ml

Olives with anchovy

3

Anchovy

2 thin slices

Macadamia nut butter

1 teaspoon

5 ml

Peanut butter

2 teaspoons

10 ml

Coconut milk/raw

20 g

Pumpkin seeds

10

Pine nuts

10

Sunflower seeds

15

Bacon (fried)

1 strip (10 cm)

SPICE IT UP.

ADD SPICES OR CHILLIES TO YOUR FOOD FOR A FLAVOUR BOOST
THAT CAN HELP YOU FEEL SATISFIED. FOOD THAT IS LOADED
WITH FLAVOUR WILL STIMULATE YOUR TASTE BUDS AND BE
MORE SATISFYING SO YOU WON’T EAT AS MUCH. WHEN YOU
NEED SOMETHING SWEET, SUCK ON A RED-HOT FIREBALL
CANDY FOR A LONG-LASTING BURST OF SWEETNESS WITH
JUST A FEW CALORIES.

10 g

G ROUP G: SPECIAL TREATS

Portion allowance = Only twice a week
PRODUCT OPTIONS

AMOUNT PER PORTION

MASS PER PORTION

Cheese cake

50 g

1 Starch + 2 Fats

Potato chips

40 g

1 Starch + 2 Fats

Cocktail pie/snacks

70 g

1 ½ Protein + 1 Starch + 2
Fats

Tart savoury

40 g

1 Starch + 1 Fat

Cake with icing

50 g

2 Starch + 2 Fats

Ice Cream (sorbet)

60 g

1 Starch + 1 Fat

Ice Cream (full cream)

60 g

1 Starch + 2 Fats

Milk tart

60 g

1 Milk + 2 Fats

Baked custard pudding

100 g

1 Starch + 1 Milk + 1 Fat

Sausage

60 g

1 Protein + 2 Fats

Simba chips

30 g

1 Starch + 2 Fats

Pizza

90 g

2 Starch + 2 Fats

Calamari (Fried)

150 g

1 Starch + 3 Protein

Boerewors

60 g

1 Protein + 2 Fats + 1 Starch

Fruit cake, rich

50 g

2 Starch + 1 Fat

Spare Ribs

30 g

1 Protein + 1 Fat

Humus

3 teaspoons

½ Starch

Christmas pies

2

2 Starch + 1 Fat

Milo (powder)

3 teaspoons

1 Starch

Sunflower seeds

15

Bacon (fried)

1 strip (10 cm)

BE PHYSICALLY ACTIVE.

ALTHOUGH IT MAY SEEM COUNTERINTUITIVE, DON’T USE EXERCISE
EITHER TO PUNISH YOURSELF FOR EATING OR TO “EARN” THE RIGHT
TO EAT MORE. “WHEN YOU DO, IT SETS UP A NEGATIVE THOUGHT
PATTERN, WHICH IS WHY SO MANY PEOPLE SAY THEY HATE TO
EXERCISE,” SAYS MAY. INSTEAD, FOCUS ON HOW GREAT YOU FEEL,
HOW MUCH BETTER YOU SLEEP AND HOW MUCH MORE ENERGY
YOU HAVE WHEN YOU EXERCISE. PHYSICAL ACTIVITY IS GOOD FOR
YOU WHETHER YOU ARE TRYING TO LOSE WEIGHT OR NOT, SO KEEP IT
POSITIVE AND BUILD A LIFELONG HABIT.

10 g