kilojoules in the diet, the TWD has a low glycemic load
(GL).
Fruits are limited to 11 oz (300 g) per day, as two
servings of unsweetened fresh or canned fruit (5.3 oz,
150 g) or unsweetened juice (5 oz, 150 ml). Equal
amounts of dried or frozen fruit, vegetables, or unsweet-
ened vegetable juice (5 oz, 150 ml) may be substituted
for one serving of a fruit or vegetable.
Simple sugars and refined carbohydrates are not
recommended. Sugar or honey as sweeteners can be
used only in small amounts. Small amounts of sweet-
eners or thickeners can be used occasionally in cook-
ing. One level teaspoon of sugar is equivalent to 10–14
calories (40–60 kilojoules).Fats
The TWD contains very small amounts of fatty
foods and oils. It calls for less than 30% of calories
from fat or about 50 g of fat per day. The TWD
assumes that low-fat foods contain no more than 3 g
of fat per 3.5 oz (100 g) of solid food or 1.5 g of fat per
3.5 oz (100 g) of liquid. Fat-free foods contain no more
than 0.15 g of fat per 3.5 oz (100 g). Reduced/low-fat
milk contains 1–2% fat and skim/nonfat milk contains
less than 0.16% fat.
The TWD recommends that the daily fat allow-
ance be consumed as:
canola oil
olive oil
sunflower oil
soft/light margarine
avocados
nuts and seeds. Two teaspoons of lite margarine is
equal to one teaspoon of oil. Three teaspoons of oil is
equivalent to 2 oz (56 g) of avocado or 0.7 oz (20 g) of
nuts.Snacks
Allowable snacks include:
leftover portions from main meals
low-calorie soup
a cappuccino or cafe ́latte with skim milk from the
milk allowance
low-fat yogurt or custard
fresh fruit from the fruit allowance.Alcohol
The level 1 TWD allows for two glasses (10 oz,
300 ml) of wine or about 205 calories (860 kilojoules)
per week. Equivalent amounts of other alcohol ortreats, such as 1.5 oz (40 g) of chocolate, may be
substituted. It is suggested thatalcohol consumption
be kept to a minimum during the first few weeks of
the diet because alcohol can increase the appetite.
Presuming that other medical conditions do not
limit the acceptable alcohol intake, other TWD levels
and the maintenance diet allow for increased
amounts. However alcohol intake should not exceed
the recommended two standard drinks per day for
women and four for men.‘Free’ food
The TWD includes a ‘free’ food list with minimal
calories. Diet or low-calorie soups are an optional daily
extra. Packet soups containing about 38 calories (160
kilojoules) per serving or vegetable soups made from
the ‘free’ list are appropriate daily. The TWD includes
an average of two–two and one-half cups of vegetables
or about 14 oz (400 g) per day. Since vegetables tend to
be very low in calories, eating more vegetables is
acceptable and many vegetables are included in the
‘free’ list.
Foods that can be consumed as desired include:
all green, orange, yellow, red, and most white vege-
tables, except potatoes and sweet potatoes
diet soft drinks, unflavored bottled water, teas, cof-
fee, cocoa
stock cubes and clear soups
diet jellies
oil-free salad dressing
sauces such as tomato, chili, and soy
condiments
garlic
lemons
herbs and spices.Substitutions and adjustments
Allowable diet adjustments include swapping the
mid-day and evening meals or distributing the diet
components differently over the course of the day.
However the quantities and total intake should be the
same each day. Other lean protein food can be substi-
tuted for meat. For example, a dinner might include 3.5
oz (100 g) of meat, chicken, or fish and a vegetable
protein such as 4.5 oz (130 g) of cooked beans or 3.5 oz
(100 g) of tofu. Eggs are protein foods and one egg can
be substituted for 1.7 oz (50 g) of lean meat, chicken,
turkey, ham, pork, fish, or low-fat cheese. Soy-milk
products or low-lactose milk products may be used
for the dairy requirement.CSIRO total wellbeing diet