determine daily energy expenditure in calories or
kilojoules.
In general the level 1 and 2 plans are suitable for
women and the level 3 and 4 plans are suitable for men,
who tend to be taller and heavier than women. A basic
daily TWD for men consists of:
7–9 oz (200–250 g) raw weight of lean meat, chicken,
or fish for dinner
4 oz (110 g) cooked weight of meat, ham, chicken, or
tuna for lunch
wholegrain bread, two slices
fruit, two pieces
high-fiber cereal, 1.5 oz (40–50 g)
low-fat dairy, three servings
vegetables, two cups
margarine/oil, four teaspoons
one optional glass of wine.
Protein
The TWD calls for a high amount of lean protein
to prevent hunger. For dinner the TWD recommends
28 oz (800 g) raw weight of red meat per week or an
average of 4 oz (110 g) per day, as well as at least 14 oz
(400 g) of fish per week, or 2 oz (56 g) per day, and 7 oz
(200 g) per week of skinless chicken with the fat
removed. The diet calls for another 3.5 oz (100 g) of
protein for lunch, based on the cooked weight of
processed meat, chicken, or tuna.
An extra serving of dairy can be substituted for 1.7
oz (50 g) of protein at lunch. One dairy serving is:
a low-fat or diet yoghurt
a dairy dessert, 7 oz (200 g)
low-fat milk, 8.5 oz (250 ml)
cheddar or other full-fat cheese, 1 oz (28 g)
reduced-fat cheese (10% fat), 1.7 oz (50 g).Carbohydrates
The TWD contains moderate amounts of slow-
releasingcarbohydratesthat are necessary for energy
and maintaining blood-glucose levels. These carbohy-
drates, primarily fruit and dairy, tend to have a low
glycemic index (GI). They are digested slowly and help
to keep blood-glucose levels steady. Since total carbo-
hydrate is limited to 40% of the total calories orKEY TERMS
Basal metabolic rate—BMR; the rate of energy con-
sumption when at complete rest.
Calorie—The heat- or energy-producing value of food
when it is oxidized in the body; the amount of food
having an energy-producingvalue of one calorie. Also
called a large calorie or kilocalorie; equivalent to 4.2
kilojoules.
Carbohydrates—Sugars, starches, and celluloses
produced by plants and ingested by animals.
Cholesterol—A steroid alcohol in animal cells and
body fluids that controls the fluidity of membranes
and functions as a metabolic precursor.
Fiber—Roughage; a complex mixture found in plant
foods that includes the carbohydrates cellulose, hemicel-
lulose, gum, mucilages, and pectins, as well as lignin.
Glycemic index—GI; a measure of the rate at which
an ingested carbohydrate raises the glucose level in
the blood.
Glycemic load—GL; a measure of the GI of a given
food.
HDL cholesterol—High-density lipoprotein con-
taining cholesterol in a healthy form.Kilojoule—1,000 joules; a unit equivalent to 0.239
calories.
LDL cholesterol—Low-density lipoprotein containing
a high proportion of cholesterol that is associated with
the development of arteriosclerosis.Metabolic rate—The BMR adjusted by an activity
factor with the Harris-Benedict Formula to deter-
mine total daily energy expenditure in calories or
kilojoules.
Omega-3 fatty acids—A type of polyunsaturated fat
that may be beneficial for the heart.
Syndrome X—Metabolic syndrome; a metabolic con-
dition characterized by excess abdominal fat, high
blood pressure, low HDL cholesterol, high fasting
blood-glucose levels, and high blood triglycerides,
that may affect at least one in four women and increase
their risk of developing type 2 diabetes and heart
disease.
Triglycerides—Neutral fats; lipids formed from glyc-
erol and fatty acids that circulate in the blood as
lipoproteins.CSIRO total wellbeing diet