Xenical - Nutrition and Activity Centre

Healthy Eating Tips

The following tips will help you make healthier food choices to improve your health and well being. Note that these tips are to serve as recommendations only. If you are concerned about your weight and weight loss, please consult a dietitian, pharmacist or your doctor.

In this section:

Hidden fats
Serving up a meal
Fruit and vegetables
Meat, chicken and fish
Milk and milk products
Beverages
Spreads
Takeaways
Smart snacks
Other hot tips

Hidden fats

Small changes can make a big difference to how much fat you consume. Take some time to think about how you can turn high fat meals into low fat meals.

Here are some examples:

TABLE: Comparing breakfast foods.

TABLE: Comparing lunch foods.

TABLE: Comparing dinner foods.

TABLE: Comparing foods totals.

Serving up a meal

Fill half your plate with vegetables and / or salad.
Fill quarter of your plate with potato or rice or pasta or bread or kumara or taro or green banana.
Fill quarter of your plate with small portion of lean red meat or fish or skinless chicken or beans or peas or lentils.

Fruit and vegetables

Try to eat more fruit and vegetables - aim for at least 5 servings of fruit and vegetables a day. A serving is what fits into the palm of your hand.
Watch out for olives, avocado, coconut and nuts - they are all high in fat.
Include plenty of salads in your diet. Instead of mayonnaise and oil dressings, try lemon juice and fresh herbs, balsamic vinegar, cider vinegar mixed with mint sauce or a 'light' dressing over salads.
Here's a recipe for a low fat yoghurt dressing to go with salads or even over potatoes and vegetables. Mix 150 mls low fat natural yoghurt with 3tsp vinegar or lemon juice, add salt and pepper to taste.
Choose vegetable based sauces in preference to cream or cheese based sauces to go with pasta, rice or vegetables.

Meat, chicken and fish

Trim excess fat off meat and remove chicken skin before cooking.
Aim for palm size servings of lean red meat and skinless chicken.
Include one to two fish meals per week.
Try to grill, bake, microwave, boil or BBQ all foods without oil or fat. For crispness, use a non-stick pan, baking paper or oil spray.
Choose shaved ham and lower fat deli meats eg pastrami instead of luncheon and salami.
If using mince and other fatty meats, partially cook first, leave to cool, scrape off fat and reheat before serving. Ask the butcher for low fat mince / sausages.

Milk and milk products

Use reduced fat or low fat milks and yoghurt regularly (less than 1.5g fat per 100mls).
Use low fat cheeses such as cottage cheese, ricotta cheese and low fat cheese slices for sandwiches, toast and toppings.
Buy edam or mozzarella cheese as the family cheese, but use sparingly.
Use light versions of sour cream, cream cheese and coconut cream / milk in recipes.
Evaporated milk or buttermilk can be substituted for cream in recipes.
Dilute coconut cream or milk with water or low fat milk or low fat natural yoghurt before adding to recipes.
Choose low fat yoghurt, sorbet, gelato or low fat ice desserts instead of ice cream.

Beverages

Drink a glass of water before each meal and between meals to achieve six to eight glasses per day. Serve water chilled and add slices of orange, lemon, mint leaves or cucumber slices for a refreshing drink.
A sensible approach to alcohol drinking is recommended.
If you choose to drink, then try to have no more than one to two drinks per day for females, and two to three drinks per day for males.
Enjoy diet soft drinks, tomato juice, mineral water, lime and soda as an alternative to alcoholic beverages and high sugar soft drinks.
Limit fruit drinks and fruit juices. Eat a piece of fruit and drink a glass of water instead.

Spreads

If using margarine or butter, spread thinly on bread, toast and sandwiches.
As an alternative to margarine or butter, try chutney, pickle, relishes, mustard, cottage cheese, low fat mayonnaise, hummus, vegemite, jam or honey.

Takeaways

Choose healthier takeaways such as plain rice or noodles, and dishes with plenty of vegetables and small amounts of meat, chicken and fish.
Sushi, kebabs, plain hamburger, American hot dogs, baked potato, toasted sandwich, tandoori chicken and plain naan bread, pizza with minimal cheese and lean meat and lots of vegetables are excellent choices.
Crumbed fish, potato top pies and pre-prepared low fat meals from the supermarket are also good choices.

Smart snacks

Choose fresh fruit, canned fruit in natural juice, low fat cereal with low fat milk, toast, fruit bun / fruit bread, sandwiches, rolls, muffins, water crackers, low fat milkshake / smoothie, low fat hot chocolate, low fat fruit yoghurt, ice blocks.
Popcorn, pretzels, pita chips, rice crackers and vegetable sticks are lower fat snack foods. Try these with a salsa or low fat yoghurt based dip.

Other hot tips

Try not to skip breakfast - it's the most important meal of the day.
Eating three regular meals throughout the day prevents hunger and helps to control weight.
Read food labels - as a general rule, select prepared foods with less than 10g fat per 100g food.
Aim for less than 45g fat per day if using Xenical.
Serve smaller portions of food on your plate.
Avoid eating on the run - sit down when you eat.
Chew each mouthful properly.
Try to avoid second helpings, but if you are still hungry, have more salad and / or vegetables (without dressing or sauces).
Limit fats, oils, sweets, salt and alcohol.
Enjoy your food.

Xenical^® (orlistat 120mg capsules) is a Pharmacist Only Medicine for weight loss/control in adults with an initial BMI ≥ 30. Common side effects: abdominal pain/discomfort, wind, fatty/oily stools, rectal pain/discomfort, urgent need to go to the toilet and low blood glucose. Do no use if you have problems absorbing nutrients or with your bile flow. Tell your pharmacist if you are taking any other medicines. Ask your pharmacist if Xenical is right for you. Always read the label and use strictly as directed. If you have side effects please see your pharmacist. All trademarks mentioned herein are protected by law. CPI 1/11/2011
Xenical is an unfunded medicine; you will need to pay for this medicine.