Allowable substitutions within food groups
include:
eggs for other protein
non-dairy products for dairy
rice or beans for bread
toast for cereal
frozen, canned, or dried fruit or vegetables for fresh
fruit
milk or yogurt for other dairy
fruit juice for fruit
vegetable juice for vegetables
avocados or nuts for fats and oils
other drinks or snacks for wine.
Wholegrain bread should be high infiber, con-
taining at least 3 g per serving. Wholegrain means that
all of the components of the grain—the bran, germ,
and endosperm—are present. One of the two daily
slices of bread may be replaced with:
one-third–one-half cup of chickpeas, lentils, or beans
two pieces of crispbread
one medium potato (about 5.3 oz or 150 g)
one-third cup of cooked rice or noodles
one-half cup of cooked pasta.
A low-fat coffee drink may be substituted for a
similar drink such as tea with low-fat milk. Cocoa and
herbal tea are on the ‘free’ list.
Vegetarians
Vegetarians can substitute cooked beans or lentils
(9 oz, 260 g) or tofu (7 oz, 200 g) for meat, chicken, or
fish (7 oz, 200 g). One egg can be substituted for 1.7 oz
(50 g) of meat, ham, pork, chicken, turkey, fish, or
low-fat cheese. Legumes, including beans, split peas,
lentils, and chickpeas, or tofu or othersoyproducts
can also be substituted for red meat. Vegetarians can
substitute two eggs or 3.5 oz (100 g) of low-fat cheese
for the 3.5 oz (100 g) of the lunch protein requirement.
Eating out
When choosing from a restaurant menu the TWD
recommends foods that are:
grilled
steamed
poached
stir-fried.
Foods to be avoided include:deep-fried
pan-fried
battered
crumbed
sauces with cheese, oil, butter, or cream
fried potatoes.Maintenance diet
The weekly menu plans are repeated until the
desired weight loss is achieved and then a maintenance
plan is implemented. The maintenance plan is the
same as the weekly diet plan with the addition of
about 120 calories (500 kilojoules) to the diet, as long
as weight is not regained. Each week the following
foods can be added back in any order:
week 1: two slices of wholegrain bread daily
week 2: one-half cup cooked rice or pasta
week 3: extra milk such as low-fat milk, yogurt, ice
cream
week 4: an extra potato
week 5: an extra snack food
week 6: one extra restaurant meal.
Snack choices for the maintenance diet include:
0.7 oz (20 g) of nuts
two plain sweet biscuits
one–two wholegrain biscuits or crackers and low-fat
cheese
2 oz (56 g) of chips in canola or olive oil
part of an avocado
one fruit bar.
On the maintenance diet the following foods may
be exchanged:
8 oz (250 ml) of wine or 2 fl oz (60 ml) of other
alcohol for one snack
one medium potato with skin, 2 oz (56 g) of fries, or
0.7 oz (20 g) of pretzels for one slice of bread or one
piece of fruit
three-quarter cup of boiled pasta or rice for two slices
of bread
2 oz (56 g) or ten small squares of chocolate for one
snack
one fruit bar for one piece of fruit.The books
The CSIRO Total Wellbeing Dietexplains and
details the diet and contains over 100 recipes.Book 2
includes some revisions and additions:
The caloric intake is slightly higher.
Calcium intake is increased by an extra daily serving
of dairy.CSIRO total wellbeing diet