TOTAL WELLBEING DIETAN EASY START GUIDE TO LOSING WEIGHT

WITH TYPE 2 DIABETES OR PREDIABETES

The information in this guide is not intended to

replace that of your doctor or diabetes care team.

If our advice differs to your doctor's advice,

always be guided by your doctor.

Even modest weight loss can require changes to the

amount or types of medication you take, so it is

important to continue working with your doctor and

diabetes care team while losing weight.

YOUR HEALTH IS OUR PRIORITY

Page 2

introduction

You should feel proud that you're taking steps to control your diabetes by

losing weight with the CSIRO Total Wellbeing Diet (TWD). As a new and

welcome member of the TWD community, know that you are not alone!

Around Australia, over 6 million people are living with diabetes. This includes

1.7 million who have type 2 diabetes, 2 million who have prediabetes, and an

estimated 2.4 million carers or family members living with someone with

diabetes.

Losing weight by following a healthy diet and exercising is one of the best

things you can do to manage type 2 diabetes, prevent complications and live a

long and healthy life. If you have prediabetes, losing weight and keeping it off

could prevent you from developing type 2 diabetes.

In this special edition starter's guide, we have included tips to get you off to a

great start with TWD and manage your diabetes.

WELCOME TO TWD!

Page 3

about the diet

It is a higher protein, low GI eating plan designed and tested by CSIRO.

The diet has been enhanced with the support of the Glycemic Index

Foundation to focus on healthier low GI options that help manage blood

glucose levels and control hunger and cravings.

What is the Total Wellbeing Diet (TWD)?

TWD FAST FACTS

Delicious, hearty meals based on whole foods in portions that meet our

special "food unit" system. You can eat unlimited “free” vegetables and a

small amount of what we call “Indulgences” (treats).

What do I eat?

By losing weight and following TWD, you could avoid or delay the long­

term effects of type 2 diabetes. If you have prediabetes, losing weight with

TWD could reverse the condition entirely.

Why is TWD good for diabetes?

How much exercise should I do?Walking at least 30 minutes a day and doing strength training exercises is

recommended. More on page 42.

How do I get the best results?Work with your doctor and diabetes care team ­

make sure they approve of you following TWD

Stick to the eating plan

Prepare your food the night before

Use the checklist (page 18) to ensure you

have eaten the right foods every day

Undertake regular exercise

Weigh in once a week

Use the community forum at

TotalWellbeingDiet.com

How do I get started?Follow the 5 steps for getting started on the next page.

MOREPROGRAM TIPS

page 10

Page 4

about the diet

Excess weight has a negative impact on type 2 diabetes. Weight loss can helpto improve blood sugar control and sometimes can help reduce the need fordiabetes medication. Weight loss can also reduce other health risks andcomplications associated with type 2 diabetes such as heart disease.

Weight loss is one of the best things you can do for diabetes

SPECIAL CONSIDERATIONS IF YOU HAVE DIABETES

TWD uses food groups to ensure an even balance of daily nutrients. Ourmeal plans include healthier low GI food choices, have a lower glycemic loadand the carbohydrate is distributed evenly throughout the day. There is noneed to count carbohydrate exchanges on TWD.

Do I have to count carb exchanges?

Will the diet affect my diabetes medication?When you lose weight, your medication may need to be adjusted. Werecommend seeing your doctor when you commence TWD and 2­4 weeksafter starting the diet, or earlier if you have any symptoms suggesting yourblood sugar is too low (see next paragraph). He or she will advise if orwhen your medication should be changed in response to your weight loss.

Page 5

How will I know if my blood sugar is too low?Symptoms of low blood sugar can differ between people, but may includeconfusion, feeling shaky, dizziness, hunger and irritability. Headaches,racing pulse, pounding heart, trembling, anxiety, weakness, sweating andpale skin can also be symptoms to watch for.

5 STEPS FOR GETTING STARTED

On the day or weekend before you startthe diet, please follow these 5 steps

Page 6

Set up your accountand read thisstarter's guide

If you haven't already, log in toTotalWellbeingDiet.com and set upyour account. Then read this guide toget familiar with the program.

Go to TotalWellbeingDiet.com

Review the eating planand Week 1 menu

Get familiar with the food groupsyou need to eat each day. The menuplan is a guide as how to put thesefoods together. You can adapt themenu as long as you keep to thefood groups specified.

Menu plan on page 20

Page 7

Check in withyour doctor

Make an appointment with yourdoctor to tell him/her about TWD andget advice on when you should haveyour medication reviewed (we suggest2­4 weeks after losing weight orsooner if you take a lot of medication).

Weigh yourself andtake a photo

First thing in the morning on the dayyou start, weigh yourself and recordyour weight online. We alsorecommend taking a starting photo.

Log in to

TotalWellbeingDiet.com

Go to the Tracker

Select "Weigh In"

Enter your details

HOW TO WEIGH IN

Page 8

Shop for groceriesand prep your food

The shopping list has been prepared for1 person. Go to TotalWellbeingDiet.comto multiply it for the family. It also helpsto get organised by prepping yourDay 1 food e.g. cook the braised beefcasserole (page 37) and make yourovernight oats (page 26­28).

Shopping list on page 22

EATING PLANTOTAL WELLBEING DIET

EXPLAINED

the diet

Each day, you are allowed to eat:

2½ units Protein*

3 units Bread & Cereals*

2½ units Vegetables* (minimum)

2 units Fruit

3 units Dairy

3 units Healthy Fats & Oils

1 unit Indulgence

Your menu plan on page 18 meets this allowance.

DAILY FOOD ALLOWANCE

*RECOMMENDATIONS FOR OPTIMAL NUTRITIONChoose 200g red meat (beef or lamb) 3 times a week and 2 serves offish as part of your Protein allowance.Choose low GI and wholegrain Breads & Cereals wherever possible.2½ units of Vegetables is a minimum allowance, and you're free to eat asmany vegetables as you like.

Page 10

the diet

Includes lean meats and chicken, fish, eggs, tofu, legumes and pulses.

FOOD GROUPS EXPLAINEDProtein

Includes low GI, wholegrain and high fibre varieties such as Burgen®

breads, cereals, rice, pasta, noodles, polenta, quinoa, barley and potatoes.

Bread & Cereals

Fresh and frozen vegetables including different types and colours. Vegetables

FruitAny type of fresh fruit, canned fruit in natural juice or dried fruit.

DairyLow­fat milk or soy milk, cheese, yoghurt and select brands of reduced­fat

ice cream.

Healthy Fats & OilsIncludes polyunsaturated and monounsaturated spreads and oils, nut pastes,

nuts and seeds, and avocado.

IndulgencesAre foods that provide little nutrition but can be enjoyed from time­to­

time, e.g. chocolate, ice­cream, sausages, chips, muffins, sugar, syrups,

alcohol and similar foods.

Log in to TotalWellbeingDiet.comto learn more about food groupsand discover how much food youcan get for a unit of each foodgroup.

HOW MUCH FOOD PER UNIT?

Page 11

the diet

On the following pages we've provided examples of how

you could spread your daily allowance of food units over

Breakfast, Lunch, Dinner and Snacks.

It's the same "spread" we use to create the menu plan on

page 20, but it is just a guide.

You are free to improvise and have more food units at

breakfast and less for snacks, for example.

SPREADING YOURALLOWANCE OVER THE DAY

Page 12

BREAKFAST1 unit Bread & Cereals

1 unit Dairy

1 unit Fruit

1 unit Bread & Cerealse.g. ¼ cup oats, or

45g natural muesli, or

35g low GI cereal,

1 slice wholegrain bread

1 unit Dairye.g. 1 cup low­fat milk,

175g low­fat yoghurt

1 unit Fruite.g. 1 medium piece or

2 small pieces

Page 13

2 units Bread & Cereals

1 unit Healthy Fats & Oils

½ unit Protein

½ unit Vegetables

LUNCH

e.g. 2 slices wholegrain

bread, or 1 medium

wholegrain roll, or

1 medium wrap

2 unitsBreads & Cereals

e.g. 1 small can tuna, or

1 egg, or 50g lean meat

or chicken

½ unit Protein

e.g. ½ cup salad

½ unit Vegetables

e.g. 1 tsp margarine or

mayonnaise, or

1 tbsp avocado

1 unit Healthy Fats & Oils

Page 14

2 units Vegetables

2 units Healthy Fats & Oils

2 cups raw vegetables

or 1 cup cooked

2 units Protein200g lean beef, pork,

lamb, chicken or fish,

or 150g tofu

*Choose red meat (beef or

lamb) 3 times per week

and fish at least 2 times a

week.

e.g. 2 tsp olive oil

used in cooking

DINNER2 units Protein*

2 units Vegetables

2 units Healthy Fats & Oils

1 unit Dairy (see next page)

Page 15

In the menu plan, we

include 1 unit of Dairy with

your evening meal. You

choose how to enjoy it e.g.

with dinner or for dessert.

1 unit Dairy =

DAIRY UNIT

35g cheese

1 small tub low­fat

yoghurt

1 cup low­fat milk

2 scoops reduced­fat

ice cream

Add 35g cheese to a

dinner meal or salad

Enjoy yoghurt for dessert or

save it as for an extra snack

throughout the day

Select brands of reduced­fat

ice cream count as Dairy.

See page 22 for brands.

Page 16

e.g. 1 cup fruit salad, or

1 medium piece, or

2 small pieces or

30g dried fruit

1 unit Fruit

Snack on as many fresh

vegetables as you like

Free Vegetables

e.g. 1 low­fat latte

or cappuccino, or 1 small tub

low­fat yoghurt, or 35g

cheese or 1 cup low­fat milk

1 unit Dairy

SNACKSSnacking between meals can

help manage your

appetite. The snacks we

include in your menu plan

are:

1 unit Fruit

1 unit Diary

Unlimited free

vegetables

Page 17

checklist

DAY 1

Example

DAY 2 DAY 3

PROTEIN2½ units

DAY 4 DAY 5 DAY 6

BREAD &CEREALS3 units

VEGETABLES2½ units(minimum)

FRUIT2 units

DAIRY3 units

HEALTHYFATS & OILS3 units

INDULGENCES

1 unit per dayor 7 per week

DAY 7

Page 18

TRACKING YOURDAILY ALLOWANCEPrint this page and tick the boxes as youeat each unit to keep track of your food groups

menu plan

Following the menu plan for at least a week is the easiest way to

get familiar with the Total Wellbeing Diet.

The menu plan, which starts on the following page, was

structured for simplicity and is intentionally repetitive.

As the weeks progress and you get the hang

of things, we'll add more variety.

The menu has also been designed to match

your daily allowance of food units, explained

on page 10.

ABOUT YOUR MENU PLAN

MORE ONFOOD UNITS

page 10­11

Page 19

Overnight oats Overnight oats Overnight oatsOvernight oatsOvernight oats

Simplesandwich

Simplesandwich

Simplesandwich

Simplesandwich

Simple sandwich

Simple sandwich

Simple sandwich

Braised beef,rosemary andmushroomcasserole

Braised beef,rosemary andmushroomcasserole

Simple dinnerwith chickene.g. stir­fry

Simple dinnerwith fishe.g. baked

Simple dinnerwith chickene.g. grilled

Simple dinnerwith fish

Simple dinnerwith lamb

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latte or cappuccinoVegetables

Overnight oats Overnight oats

BR

EA

KF

AS

TL

UN

CH

DIN

NE

RS

NA

CK

SP

RE

P

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

Prep for Week 2: Cook the Slow Baked Chicken (recipe page 38)

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

Page 37

Page 30

Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28

Page 30 Page 30 Page 30 Page 30 Page 30 Page 30

Page 35­36 Page 35­36

Page 37Page 35­36

Page 35­36 Page 35­36

WEEK 1 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or7 units a week. See TotalWellbeingDiet.com for more on Indulgences.

Cereal,Smoothie orOvernight oats

Cereal,Smoothie orOvernight oats

Cereal,Smoothie orOvernight oats

Cereal,Smoothie orOvernight oats

Cereal,Smoothie or Overnight oats

Simplesandwich, soupor salad

Simplesandwich, soupor salad

Simplesandwich, soupor salad

Simplesandwich, soupor salad

Grab 'n golunch

Grab 'n golunch

Grab 'n golunch

Slow bakedchicken

Slow bakedchicken

Braised beef,rosemary andmushroomcasserole

Simple dinnerwith fishe.g. baked

Braised beef,rosemary andmushroomcasserole

Simple dinnerwith lamb

Simple dinnerwith salmon

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, or1 low fat latte/cappuccino

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

Cereal,Smoothie orOvernight oats

Cereal,Smoothie orOvernight oats

BR

EA

KF

AS

TL

UN

CH

DIN

NE

RS

NA

CK

SP

RE

P

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

When preparingdinner, prepyour meals forthe next day

Prep for Week 3

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

2 scoopsreduced­fat icecream, 35gcheese or 175glow­fat yoghurt

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

1 mediumpiece fruit1 low­fat latteor cappuccinoVegetables

Page 36

Page 30­33

Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28 Page 27­28

Page 31Page 30­33

Page 31Page 30­33

Page 31

Page 35­36

Frozen in Week 1Page 33­34

Page 36

Frozen in Week 1

Page 33­34 Page 33­34

WEEK 2 MENU PLAN In addition to the food listed here, you can have 1 unit Indulgence a day or7 units a week. See TotalWellbeingDiet.com for more on Indulgences.

shopping list

WEEK 1 SHOPPING LIST

Page 22

Cinnamon, optional

Olive oil, 110ml*

Rolled oats, 175g

Salt­reduced beef liquid stock,

250ml*

Tomato passata, 500g*

“Free food” seasonings and

condiments of your choice

Pantry ItemsFresh fruit of choice, 14 serves i.e.

­ 7 serves for overnight oats e.g.

4 apples and 3 cups blueberries

­ 7 medium pieces, for snacks

Avocado, 1 or light margarine (for

sandwiches)

Lemon, 1*

Fruit

Coffee or tea

Low­fat latte or cappuccino, 7

coffees e.g. purchased from your

favourite coffee shop

Miscellaneous

Mixed vegetables for dinner, 7½cups cups, approx. 1.2kg e.g. broccoli,

beans, cauliflower, spinach, salad

Peas or corn for dinner, 2½ cups

Salad vegetables for 7 sandwiches

e.g. tomato, lettuce, carrot

Extra vegetables for snacks e.g.

carrot, capsicum, cherry tomatoes

Baby mushrooms, 300g*

Carrots, 2 medium*

Fresh rosemary, 3 sprigs*

Fresh thyme, 3 sprigs*

Garlic, 3 cloves*

Pickling onions, 12*

Zucchini, 4 medium*

Vegetables of choice, i.e.

Vegetables

Wholegrain bread e.g. Burgen

Wholemeal & Seeds, 1 loaf or 14 slices

Bread & Bakery

Lean beef chuck steak, 800g*

Protein of choice for 5 dinners e.g.

­ 2 x 200g fillets chicken breast

­ 2 x 200g pieces fish

­ 1 x 200g piece lean lamb

Protein of choice for sandwiches,

7 x 50g serves e.g. barbecue chicken,

eggs, tuna canned in water

Meat, Chicken & Fish

Light margarine, 70g or 1 avocado

(for sandwiches)

Low­fat milk, 875ml

Low­fat yoghurt, any flavour, 875g or

5 x 175g tubs

Dairy of your choice, 7 serves e.g.

­ Bulla Light 98% Fat Free Ice Cream,

Vanilla (2 scoops per serve), and/or

­ Low­fat yoghurt, 1 x 175g tub per

serve, and/or

­ Cheese, 35g per serve

Chilled & Frozen

Serves 1 person

*Starred items are ingredients in the Braised beef

casserole (page 37) which makes 4 serves. We

use 2 serves in the Week 1 menu and the other 2

serves in the Week 2 menu.

shopping list

WEEK 2 SHOPPING LIST

Page 23

Black olives, 80g*

Dried oregano or Italian herbs, 1 tbsp*

Low GI cereal, 245g e.g. Kellogg’s

Sustain, Guardian, All Bran Original,

All Bran Wheat Flakes

Mayonnaise, 60g

Olive oil spray*

Olive oil, 70ml*

Ryvita Original Rye Crispbread, 15

pieces or Original Vita­Weat

Crispbread, 24 pieces

Tomato paste, no added salt, 50g*

Whole tomatoes, 1 x 400g can*

“Free food” seasonings and

condiments of your choice

Pantry Items

Fresh fruit of choice, 14 serves i.e.

­ 7 medium pieces for breakfast e.g.

banana, berries

­ 7 medium pieces for snacks

Avocado, 1 or light margarine (for

sandwiches)

Fruit

Coffee and/or tea

Low­fat latte or cappuccino, 7 coffees

e.g. purchased from your favourite

coffee shop

Miscellaneous

Mixed vegetables for dinner, 7½ cups,

approx. 1.2kg e.g. broccoli, beans,

cauliflower, spinach, salad

Peas and/or corn for dinner, 2½ cups

Salad vegetables for 7 sandwiches e.g.

tomato, lettuce, carrot

Extra vegetables for snacks e.g. carrot,

capsicum, cherry tomatoes

Basil, small handful, optional*

Carrots, 2 medium*

Celery, 2 sticks*

Garlic, 2 cloves*

Mushrooms, button, 250g

Onion, 1 medium*

Vegetables of choice, i.e.

Vegetables

Wholegrain bread e.g. Burgen

Wholemeal & Seeds, 8 slices

Bread & Bakery

Lean chicken thigh fillet, 800g*

Protein of choice for 3 dinners e.g.

­ 1 x 200g piece fish

­ 1 x 200g piece salmon

­ 1 x 200g piece lean lamb

Protein of choice for 7 lunches i.e.:

­ 4 x 50g serves for sandwiches e.g.

barbecue chicken

­ 3 x 50g serves for crispbread e.g.

hard boiled egg, tuna canned in water

Meat, Chicken & Fish

Light margarine, 40g or 1 avocado (for

sandwiches)

Low­fat milk, 1.75L, or 875ml low­fat

and 580g low­fat yoghurt (for cereal)

Dairy of your choice, 7 serves e.g.

­ Bulla Light 98% Fat Free Ice Cream,

Vanilla (2 scoops per serve), and/or

­ Low­fat yoghurt, 1 x 175g tub per

serve, and/or

­ Cheese, 35g per serve

Chilled & Frozen

Serves 1 person

*Starred items are ingredients in the Slow baked

chicken (page 38) which makes 4 serves. We use

2 serves in the Week 2 menu.

shopping list

SWAP 'N SHOPIf you want to customise your menu plan, login to TotalWellbeingDiet.com

where you can swap meals and generate a customised shopping list that can

be multiplied for the family and automatically sent to Woolworths Online.

Page 24

Go to the Menu Plan at TotalWellbeingDiet.com

to swap meals and customise your menu

Go to the Shopping List at TotalWellbeingDiet.com

to multiply the shopping list for family members and automatically

add the ingredients to an online Woolworths shopping cart

In this section you'll

find the delicious meal

ideas and recipes that

appear in the first 2

weeks of your menu

plan.

RECIPES

Above: Braised beef, rosemary andmushroom casserole

MENU PLAN

Page 25

breakfast

On the Total Wellbeing Diet, breakfast is as easy as a cup of

low GI cereal with milk and fruit.

In the Week 1 menu, we've included the popular overnight oats

which can be prepared the night before, requires no cooking and

travels well to work.

The basic recipe is oats, milk and yoghurt topped with fruit.

We’ve provided some suggestions on the following pages but

you can alternate for any fruit you like including canned fruit in

natural juice.

Overnight oats will keep in the fridge for up to 3 days.

BREAKFAST

Page 26

BREAKFAST

SMOOTHIEAn alternative toovernight oats

1 cup frozen fruit, (e.g.

banana, mixed berries)

½ cup low­fat milk

⅓ cup low­fat yoghurt

¼ cup rolled oats

Extra ice, if desired

In a blender or food

processor add frozen fruit,

milk, yoghurt, rolled oats

and ice, if using. Blend until

smooth.

Tip: Prepare this smoothie

the night before by placing

the fruit and oats in a zip

lock bag so you just need

to add milk and

yoghurt, and blend in the

morning.

¼ cup rolled oats

¼ cup low­fat milk

½ cup low­fat yoghurt, any flavour

Pinch cinnamon, optional

½ apple, grated

½ cup blueberries, fresh or frozen

Combine rolled oats, milk, yoghurt,

cinnamon (if using) and apple in a

container or jar. Top with blueberries. Seal

container/jar and refrigerate overnight.

OVERNIGHT OATS WITH APPLEAND BLUEBERRIES

breakfast

Serves 1. Each serve provides:

1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

Serves 1.

Each serve provides:

1 unit Bread & Cereals,

1 unit Fruit, 1 unit Dairy

Serves 1. Each serve provides:

1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

OVERNIGHT OATS WITHPEAR AND SULTANAS

Combine rolled oats, milk, yoghurt, pear

and sultanas in a container or jar. Seal

container/jar and refrigerate overnight.

¼ cup rolled oats

¼ cup low fat milk

½ cup low fat yoghurt, any flavour

½ pear, diced

2 tsp sultanas

Page 27

BREAKFAST

SMOOTHIEAn alternative toovernight oats

Kellogg’s Sustain – 35g

Kellogg’s Guardian – 35g

Kellogg’s All­Bran Original – 35g

Kellogg’s All­Bran Wheat Flakes, Honey & Almond – 35g

Goodness Superfoods Digestive 1st – 35g

Goodness Superfoods Protein 1st – 35g

Rolled oats – ¼ cup

Natural muesli ­ 45g

¼ cup rolled oats

¼ cup low­fat milk

½ cup low­fat yoghurt, any flavour

5 dried apricots (10 halves), chopped

Pinch of cinnamon, optional

Combine rolled oats, milk, yoghurt, apricots and cinnamon, if

using, in a container or jar. Seal container/jar and refrigerate

overnight.

OVERNIGHT OATS WITH DRIED APRICOTS

breakfast

Serves 1. Each serve provides:

1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

35g low GI cereal (see brands below)

1 cup low­fat milk, or ½ cup low­fat milk and ⅓ cup low­fat yoghurt

1 medium piece fruit

An alternative to overnight oats

CEREAL

LOW GI CEREALS

Serves 1. Each serve provides:

1 unit Bread & Cereals, 1 unit Fruit, 1 unit Dairy

Page 28

lunch

Lunch on the Total Wellbeing Diet is nice and simple: a

sandwich, salad or soup.

Preparing your own lunch allows you to have the most

control. We recommend you assemble your lunch

ingredients the night before, ideally while you are making

dinner or cleaning up.

If it's not practical to pack your lunch and you purchase it at

work, opt for a sandwich shop where you easily order a

version of our "Simple Sandwich" on the following page.

LUNCH

Page 29

FREE FOODCONDIMENTS &SAUCESAdd flavour to yourlunch with a smallamount of these freefoods

Mustard

Pickles

Horseradish

Oil­free salad

dressing

Oil­free mayonnaise

Salt­reduced

barbecue sauce

Salt­reduced

tomato sauce

Vegemite

2 slices wholegrain bread e.g. Burgen

Wholemeal & Seeds

2 tsp light margarine or 1 tbsp avocado

50g protein e.g. tuna, chicken, 1 egg

1 cup mixed salad e.g. tomato, cucumber,

lettuce, onion

Free condiments of your choice (see right)

Spread bread with margarine or avocado.

Add protein, salad and condiments if using.

Season to taste and close to make a

sandwich.

SIMPLE SANDWICH

lunch

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables

SIMPLE WRAP

Spread tortilla with avocado. Top with

protein of your choice, mixed salad and

free food condiments, if using. Roll into a

wrap and serve.

1 corn tortilla

1 tbsp avocado

50g protein e.g. chicken, tuna, or 1 egg

1 cup mixed salad e.g. lettuce, carrot,

tomato, cucumber

Page 30

5 Rvyita Original Rye Crispbread

1 small can (95g) tuna canned in water, drained

1 tbsp mayonnaise

1 tomato, sliced

Spread crackers with tuna and mayonnaise, and top with

tomato.

GRAB 'N GO TUNA CRISPBREAD

lunch

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables

2 sushi rolls with protein (tuna, salmon, chicken) and avocado

1 serve edamame

Purchase sushi rolls and edamame from a local sushi shop,

canteen or supermarket.

GRAB 'N GO SUSHI ROLLS

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables

8 Original Vita­Weat Crispbread

1 hardboiled egg

1 tbsp mayonnaise

½ cucumber, sliced

Spread crispbread with mashed egg and mayonnaise. Top with

cucumber or serve cucumber on the side. Enjoy crispbread open­

faced or sandwiched together.

GRAB 'N GO EGG CRISPBREAD

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, ½ unit Vegetables

Page XXPage 31

EASYLUNCH IDEASFOR WORK

50g quinoa

2 cups mixed salad

1 tbsp oil­free salad dressing, low sodium

50g protein e.g. tuna, smoked salmon, chicken, 1 egg

5 almonds, chopped

Cook quinoa according to packet instructions. Combine mixed

salad and dressing in a bowl and top with quinoa and protein of

your choice. Sprinkle with almonds.

SIMPLE SALAD

lunch

Serves 1. Each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, 2 units Vegetables

Page 32

BREAKFAST

SMOOTHIEAn alternative toovernight oats

2 tsp olive oil

1 medium carrot, roughly chopped

1 medium onion, roughly chopped

2 sticks celery, roughly chopped

1 clove garlic, crushed

1 tbsp fresh ginger, grated

1 cup dried red lentils

2 tsp garam masala

½ tsp chilli powder

1 can (400g) whole tomatoes

1 litre water

1 pinch black pepper

⅓ cup fresh coriander

⅓ cup Italian parsley, chopped

⅓ cup natural low­fat yoghurt

6 mixed grain bread rolls

6 tsp margarine

Heat oil in a heavy­based saucepan over medium heat. Add carrot, onion and

celery and cook for 5 minutes, or until vegetables are soft. Add garlic, ginger,

lentils and spices and stir to combine. Add tomatoes and water and bring to

a boil. Reduce heat and simmer for 30 minutes, or until lentils are soft.

Season with pepper and stir through coriander and parsley. Spoon into a

bowl and serve with a dollop of yoghurt. Serve remaining portions in

containers for use throughout the week.

Serve a portion of soup with a mixed grain bread roll spread with a teaspoon

of margarine.

SIMPLE SOUP:SPICED RED LENTIL ANDVEGETABLE

lunch

Serves 6. When served with bread roll and margarine, each serve provides:

2 units Bread & Cereals, 1 unit Healthy Fats & Oils,

½ unit Protein, 1 unit Vegetables

This delicious, hearty soup

makes a great lunch when

prepared in advance

Page 33

dinner

In the first 2 weeks, there are 3 core dinners to prepare:

DINNER

Simple Dinner i.e. lean protein (beef, lamb, pork, fish) with

vegetables, which can be quickly prepared each night – see

suggestions page 35­36.

Braised beef, rosemary and mushroom casserole (Week 1,

page 37) and Slow baked chicken (Week 2, page 38).

Both recipes can be cooked in advance and make 4 serves /

dinner meals.

Page 34

FREE FOODSEASONINGS

Barbecue sauce,

reduced salt

Chilli, fresh or dried

Chilli sauce

Fish sauce, reduced

salt

Herbs, fresh or dried

Lemon

Lime

Mustard

Mint sauce

Oil­free salad

dressing, low sodium

Tomato sauce,

reduced salt

Tomato paste,

reduced salt

Soy sauce, reduced

salt

Spices, fresh or dried

Stock, reduced salt

Vegemite

Verjuice

Vinegar

200g lean protein of choice e.g. beef, lamb, pork,

fish, salmon

1½ cups vegetables of choice

½ cup peas or corn

2 tsp olive oil

“Free food” seasoning to taste (see box)

Cook the meat and vegetables to your liking e.g.

grill, barbecue, stir fry or steam. The oil can be

used in the cooking process or to dress a salad.

You can season your meal with any free food

seasoning (opposite) – just go easy on the soy

sauce and salt.

SIMPLE DINNER

dinner

Serves 1. Each serve provides:

2 units Protein, 2 units Healthy Fats & Oils,

2 units Vegetables

Serves 1. Each serve provides:

2 units Protein, 2 units Healthy Fats & Oils,

2 units Vegetables

SIMPLE DINNER:BARBECUE CHICKEN

Purchased a barbecue chicken from your local

chicken shop or supermarket. Remove all fat and

skin from chicken. Combine vegetables and corn to

make a salad. Top with chicken and avocado, and

drizzle with dressing.

⅓ barbecued chicken with skin and fat removed

1½ cups mixed salad e.g. lettuce, cucumber, tomato

½ cup corn kernels

1 tbsp oil­free salad dressing, low sodium

¼ medium avocado, sliced

Page 35

2 teaspoon sesame oil, or other oil of preference200g lean protein of your choice, sliced e.g. chicken, pork, prawn, beef1½ cups mixed vegetables½ cup baby corn2 tsp free foods sauce e.g. soy, fish sauce, hoisinOther free food seasoning to taste e.g. garlic, lemon, lime, chilli

Heat oil in a non­stick fry pan, over a medium highheat. Stir fry protein for 4­5 minutes or until cookedthrough. Remove and set aside. Add vegetables andcorn and stir fry for 4­5 minutes, or until cooked toyour liking. Add a dash of water if the pan appearsdry. Return protein to the pan and add sauce ofyour choice. Stir to combine and serve.

SIMPLE DINNER: STIR FRY

dinner

Serves 1. Each serve provides:2 units Protein, 2 units Healthy Fats & Oils,2 units Vegetables

Serves 1. Each serve provides:2 units Protein, 2 units Healthy Fats & Oils,2 units Vegetables

SIMPLE DINNER: GRILL

Heat grill or barbecue over a medium high heat.Brush protein of your choice with half the olive oiland place in the centre of the hot grill. Cook for 4­5minutes each side, or until cooked to your liking.Serve protein with salad drizzled with remainingolive oil and a sprinkle of vinegar, lemon or lime.Accompany with peas or corn.

200g lean protein of your choice e.g. chicken, fish, pork, lamb, beef2 tsp olive oil1½ cups mixed salad vegetables½ cup peas or cornVinegar, lemon or lime juice, to taste

Page 36

BREAKFAST

SMOOTHIE

800g lean beef chuck steak,

cut into 3cm pieces

2 tbsp olive oil

12 pickling onions, peeled

2 medium carrots, roughly chopped

3 cloves garlic, chopped

3 sprigs fresh rosemary, chopped

3 sprigs fresh thyme

500g tomato passata

1 cup salt­reduced beef liquid stock

Zest of 1 lemon

Juice of 1 lemon

300g baby mushrooms, halved

4 medium zucchini, halved lengthways

Place a large flameproof casserole over medium–high heat and add half the

olive oil. Add the beef in two batches and cook for 4–5 minutes until

browned on all sides, then remove and set aside.

Reduce the heat to medium and add the remaining olive oil. Add the onions

and carrot and cook for 5–6 minutes. Add the garlic, rosemary and thyme

and cook for 2 minutes.

Return the beef to the pan, along with the tomato sauce or passata, stock or

water and lemon zest. Season to taste with salt and pepper, then stir to

combine and bring to the boil. Cover, reduce the heat to low and simmer for

1 hour 30 minutes.

Add the mushrooms, then simmer uncovered for another 20–30 minutes

until the beef and mushrooms are tender. Meanwhile, steam the zucchini for

8–10 minutes until tender. Transfer to a bowl, squeeze over the lemon juice

and season with pepper. Spoon the casserole into shallow bowls and serve

with the zucchini to the side.

BRAISED BEEF, ROSEMARYAND MUSHROOM CASSEROLE

dinner

Serves 4. Each serve provides:

2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables

Makes 4 dinners

and suitable to freeze

Page 37

BREAKFAST

SMOOTHIE

1 spray olive oil spray

800g lean chicken thigh fillet,

trimmed of fat and halved

2 tbsp olive oil

1 medium onion, finely chopped

2 medium carrots, chopped

2 sticks celery, chopped

1 tbsp dried oregano or Italian herbs

250g button mushrooms, quartered

2 cloves garlic, finely chopped

1 can (400g) whole tomatoes, drained

80g black olives, drained

2 tbsp tomato paste, no added salt

Small handful basil leaves, optional

2 cups peas and/or corn, to serve

Preheat the oven to 170°C.

Heat a large heavy­based saucepan over medium–high heat and spray with

cooking oil. Working in batches, cook the chicken for 2–3 minutes until

browned on all sides. Remove from the pan and set aside.

Reduce the heat to medium and add the olive oil. When hot, add the onion,

carrot, celery and dried herbs and cook, stirring occasionally, for 8–10

minutes until the vegetables are soft. Add the mushrooms and garlic and

cook for 2 minutes. Add the tomatoes, olives and tomato paste, then season

to taste with salt and pepper and stir to combine. return the chicken to the

pan. Bring to the boil, then cover and transfer to the oven for 1 hour.

Remove the lid and cook for a further 15–20 minutes until the chicken is

tender and the sauce has reduced. Scatter over the basil, if using. Serve with

peas and/or corn.

SLOW BAKED CHICKEN WITHBLACK OLIVES, TOMATO ANDOREGANO

dinner

Serves 4. Each serve provides:

2 units Protein, 2 units Healthy Fats & Oils, 2 units Vegetables

Makes 4 dinners

and suitable to freeze

Page 38

In this section, you'll

find tips to help you

stay healthy and free of

complications common

with diabetes.

DIABETES

EXTRA TIPS TO HELP MANAGE

Page 39

extra tips

Living with diabetes every day makes you the most important person in

your care team. However, diabetes affects your health in a number of

ways, which means you'll need to work closely with your doctor who will

coordinate your care.

It is recommended to see your doctor every 3 months for a routine

check­up so he or she can assess your glucose control and blood

pressure, review your medication and check your feet.

If you are taking medication for diabetes or other conditions such as

blood pressure, it is important to check in with your doctor after 2­4

weeks of losing weight so they can advise if or when your medication

should be adjusted. See your doctor sooner than 2­4 weeks if you have

any symptoms suggesting you blood sugar is too low.

Symptoms of low blood sugar can differ between people, but may

include confusion, feeling shaky, dizziness, hunger and irritability.

Headaches, racing pulse, pounding heart, trembling, anxiety, weakness,

sweating and pale skin can also be symptoms to watch for.

CONNECT WITH YOURDIABETES CARE TEAM

Page XXPage 40

extra tips

When it comes to taking control of your diabetes, exercise is one of the

best 'medications' you can take. It helps to reduce your blood glucose

levels and improves your sensitivity to insulin. It also helps to reduce your

blood pressure.

Experts recommend this level of exercise for diabetes management:

Sit less and be more active each day

Walk at least 30 minutes a day

Do resistance exercise at least twice a week

Avoid going more than 2 days without exercise

EXERCISE TO FEEL GOODAND MANAGE DIABETES

Page XXPage 41

extra tips

In addition to the great online resources you receive as part of your

Total Wellbeing Diet membership, we'll email you weekly tutorials that

explain how to lose weight, eat well and exercise when you have

diabetes.

GO TO TOTALWELLBEINGDIET.COMFOR SUPPORT AND FURTHER INFO

Login to totalwellbeingdiet.com and go to "Program" to view theWeekly Tutorials

Page XXPage 42

To inspire you get

started, we asked some

of our most successful

members for their best

tips for thriving on the

Total Wellbeing Diet.

MEMBERTIPS

Page 43

TRISHLOST20KG

THE COMMUNITYHELPED ME SUCCEED

It’s great to join in on the forums andsee that you are not doing it alone.

There are many others out there thatare going through exactly the same as

you are.

Trish

Page 44

LEAHLOST20KG

THE ONLINE TRACKERWAS KEY TO MY SUCCESS

The tracker keeps me honest and I liketo see the graph of my weight and it’s

gradual decline over time.

Leah

Page 45

RICHARDLOST30KG

FEEL FREE TO IMPROVISE!

The logic of the eating plan made itpossible for me to understand food

groups and then be creative. I like tocook so I wasn’t just “doing as I

was told." That was verypowerful for me!

Richard

Page 46

IVETTELOST10KG

USE THE MENU PLAN &SHOPPING LIST

The menu and shopping list outlines myfamily meals for a whole week. No more

thinking required on my behalf! I didfollow the menu plan verbatim

and am loving the results.

Ivette

Page 47

MEET YOUR FELLOW MEMBERS AT

TOTALWELLBEINGDIET.COM

Copyright 2016 SP Health Co. Pty Ltd

IMPORTANT: Before starting any weight loss program, you must consult your doctor or

health care provider.

Or find us on social:

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