Keys to Success
Healthy Eating for Life

Good nutrition requires balance, moderation and variety in your food choices. It doesn’t mean you have to go hungry or miss out on great tasting food. Once you know how to make the best food choices it will not only give you great pleasure but it will also help you with healthy eating for weight loss and help you to maintain your healthy weight for life.

Simple ways to avoid oversize portions of food

  • Serve up your main meals with a Portion Planner Disc
  • Use smaller plates to serve home cooked meals - get used to seeing your meals as smaller on the plate, this way your hunger level will decrease to meet the amount of food served
  • Include a protein portion about the size of the palm of your hand and fill the rest of the plate with vegetables or salad 
  • When you are eating out consciously try to reduce the portion size that you order and don’t order the side of chips or wedges
  • Limit take-away food as much as possible, or if you do have it, don’t “super size” your order

Hunger vs appetite

Biological hunger is the true physiological sensation in our body caused by the absolute NEED for food. It does not "go away" if you wait (eg. 15 minutes) before eating, it increases over time and alternative distractions will not reduce the craving.

Emotional hunger or Appetite is the psychological desire or WANT for food or drink that can arise out of boredom or habit. It is likely to go away or decrease in intensity if you have a drink of water instead or distract yourself with another task. There is also an important difference between feeling hungry and not feeling full. We should all aim to at least feel a little bit hungry before we sit down to each main meal of the day.

Natural ways of reducing hunger

There are a number of ways to combat feelings of hunger. They include:-

  • Drinking plenty of water
  • Increasing the amount of low energy-dense foods in the diet (*free foods)
  • Increasing the proportion of low Glycaemic Index (GI) foods
  • Consuming adequate portions of protein (low-fat varieties) in the diet
  • Always having something for breakfast (KicStart™ is ideal for rushed mornings)

Water and good hydration

The benefits of drinking enough water during a weight management program are enormous. It fills your stomach, acts as a natural appetite suppressant, quenches your thirst and is vital for flushing the wastes created by fat metabolism out of your system.

Many people don't consider the contribution drinks can make to their overall energy intake. For instance a can of soft drink, a 400mL glass of orange juice, a 200mL glass of wine and a 425mL glass of beer each contain approximately 600kJ of energy. In order for the average 80kg person to expend that amount of energy, they would have to walk briskly for almost a half an hour.

Aim to drink at least 2 litres of water each day instead of other calorie-filled drink options.

TIP: measure 2 litres into your personal water bottle and keep it with you to drink from it progressively during the day.

 Back to top

Free Foods

Using Free Foods and your imagination you can prepare a “guilt free” tasty snack or small meal to go with a KicStart™ shake. Any combination of the low energy density foods listed can be consumed at any time during the day because they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.

Vegetables: - eaten on their own or made into a hot salad, cold salad or dry roasted:

Vegetables: - eaten on their own or made into a hot salad, cold salad or dry roasted:
tomato celery peas / snow peas pumpkin
dill pickles cucumber broccoli kale
leafy greens celeriac capsicum onions
asparagus cabbage sprouts spinach
brussel sprouts fennel cauliflower radish
zucchini green beans choko eggplant
mushrooms bamboo shoots leeks carrot
pumpkin lettuce squash artichoke hearts
Fruit: Drinks:
rhubarb water sparkling mineral water
strawberries fruit infused teas plain mineral water
berries (fresh/frozen) tea or coffee with a dash of milk vegetable juice
passionfruit miso (limit due to sodium) tomato juice
lemon / lime soda water clear broth
Condiments: Some Snack Suggestions:
pepper low sodium soy sauce vegetable dip (home made)
herbs chilli vegetable sticks
spices vinegar  salsas
horseradish sweet pickles soups made from free vegetables
Worcestershire Sauce™ mustard diet jellies
garlic ginger berry compote


Back to top

Low GI Foods should be included in your Eating Plan

Carbohydrates are the main source of energy for the human body. There are important differences in the way our body breaks down and absorbs the carbohydrates we eat. The Glycaemic Index (GI) provides a measure of how quickly this occurs.

Foods that have a high GI (eg. A score of 60 or more) are quickly absorbed and therefore increase blood sugars quickly and more significantly after consumption.  Those that are low GI (eg. less than about 40) are more slowly digested and result in a slower, more moderate rise in blood sugar.

Foods that have a low GI may help control feelings of hunger by increasing satiety ("feeling full") for longer  than high GI foods and therefore can help to decrease total food intake.


When we eat proteins they are broken down in our digestive tract and used by our bodies to make new proteins for various things such as enzymes, muscles, hair, nails and skin. Protein can also be used by our bodies as a source of energy.

Protein can be of animal or vegetable origin. Principal sources are: meat, fish, eggs, milk, cheese, cereals, nuts, peas, beans and lentils.

Having adequate protein in the diet (especially low fat sources) is important for hunger satisfaction. Some proteins are very rapidly digested and absorbed (e.g. whey protein) which results in a quick satisfaction of hunger which lasts for about 2 hours. Other proteins are significantly slower in their digestion and absorption (e.g. caseinate protein) and can produce feelings of fullness which are sustained for many hours. 


Back to top

Increase Fibre

Dietary fibre is a vital part of a balanced diet and should be an essential part of all healthy eating plans. Fibre is filling but it contributes very little to your daily caloric intake.

Fibre comes in two forms – Insoluble Fibre and Soluble Fibre – and most vegetables and fruits have some of both. Soluble fibre can help reduce cholesterol levels in the blood. Insoluble fibre acts like a sponge holding water and helps digested food move quickly through the gut (sometimes referred to as roughage).

Some advantages of increasing fibre in the diet:

  •     More "filling" and therefore helps you eat less
  •     Leaves less room for fatty foods
  •     Improves bowel movement
  •     Decreases constipation
  •     Reduces the risk of bowel cancer
  •     Can help lower cholesterol levels
  •     Is low in total energy (kJ)

Simple ways to start increasing your fibre intake:

  • Eat at least 5 servings of (assorted colour) vegetables and no more than 2 servings of fruits per day
  • Choose wholemeal or wholegrain breads
  • Choose wholegrain pasta, brown rice, traditional oats and high fibre cereals
  • Eat more legumes, beans and lentils

Back to top

Portion Planner Disc

prepare tasty, portion controlled meals

A common mistake many people make with the evening meal is unconsciously consuming a larger portion than they need.

By using the Portion Planner Disc you can reduce the energy content of your evening meal by around 50% without going hungry or feeling like you are on a diet.

Did you know....

An important key to successful weight loss and weight maintenance is finding ways to avoid feeling hungry, getting bored and managing the desire for snacks.

'Free foods' such as salad and berries are a great way to help you achieve this as they do not contain enough food energy (kilojoules or calories) to have a significant impact on body weight.