Menus

Menus for Healthy Eating

Menus with nutrition analysis suitable for women over 35 years, that are high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

General Menu No 1

6500kJ or 1600Cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu plan is designed for women who are more sedentary or who need to lose weight.

Breakfast

Large bowl chopped fresh fruit (pear, berries and figs) topped with tub low fat plain yoghurt and small handful of toasted flaked almonds

Lunch

Large tossed salad topped with cottage cheese and a small can tuna or salmon (water packed) or 100g chicken breast, ham, turkey or roast beef with a crusty grain roll.

Option: Make it up as a large salad roll or sandwich

Dinner

Pan fried whiting filets (or other white fish, around 150g) served on wilted spinach with sweet potato mash.

Low fat berry yoghurt topped with 200g of fresh berries

Fat for the day for cooking or spreading

1 ½ tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy:

• 2 scoops of gelato or fruit ice
• 2 rice cakes spread with low fat ricotta and drizzle of honey
• 50g dried fruit medley
• 300ml carton flavoured low fat milk *
• 3 whole wheat crackers with spread and sliced tomato and cracked pepper

*Buy one of the low fat high calcium brands such as Tone, Shape, Skinny, Hi-Lo or similar. When you are shopping, check the label for milks with a calcium level of at least 150mg of calcium per 100ml.

General Menu No 2

8000kJ or 2000cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu plan is higher in kilojoules (calories) than General Menu No 1. It is designed for more active or larger frame women who want to maintain their weight.

Breakfast

3 wholegrain breakfast biscuits with sliced banana and low fat milk*

Lunch

Chicken and tabouleh wrap or lavosh (flatbread)

Dinner

Baked lamb rack with pesto sauce served with jacket potato, steamed green beans and carrots

2 scoops lemon gelato/sorbet with 100g fresh strawberries

Fat for the day for cooking or spreading

2 tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy:

• Fruit and nut bar
• 4 wholegrain crackers with low fat cheese and sliced tomato
• 300ml carton flavoured low fat milk
• Date scone
• Tub low fat fruit yoghurt

* Buy one of the low fat high calcium brands such as Tone, Shape, Skinny, Hi-Lo or similar. When you’re shopping, check the label for milks with a calcium level of at least 150mg of calcium per 100ml.

Vegetarian Menu

8500kJ or 2000cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

Designed for ovo-lacto-vegetarians (who eat eggs and dairy foods).

Breakfast

Iron-fortified breakfast cereal and low fat milk* topped with chopped dried apricots

Glass fruit juice or low-fat milk

Lunch

Bowl chickpea and vegetable soup

Crusty bread roll with peanut butter

Dinner

Lentil patties with fresh tomato basil salsa
Brown rice
Rocket and spinach salad

Baked apple stuffed with dried fruits and honey served with 200g tub low fat vanilla yoghurt

Fat for the day for cooking or spreading

1 ½ tbsp oil or margarine

Snacks

Choose three – make sure at least one contains dairy

• Fruit and nut bar
• 1 cup air-popped popcorn
• Slice wholegrain fruit bread toasted and spread with low fat ricotta cheese
• 2 rice cakes with slice low fat cheese
• 2 scoops of gelato or fruit ice

* Buy one of the low fat high calcium brands such as Tone, Shape, Skinny, Hi-Lo or similar. When you’re shopping, check the label for milks with a calcium level of at least 150mg of calcium per 100ml.

High Phytoestrogen Menu

8475kJ or 2200cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu gives you ways to incorporate more phytoestrogen-rich foods in your daily meals. These include soy beans and soy foods like tofu and soy drink, lentils, chick peas and other legumes, flaxseed and rye.

It does not have to be vegetarian but to maximise your intake of these foods means preparing meals based on plant foods and less on meat and chicken.

Breakfast

Baked beans on two slices of soy-linseed toast Glass low-fat soy milk

Lunch

Soy linseed bread sandwich with salmon, cucumber and rocket

Dinner

Stir-fried noodles with Asian vegetables, tofu cubes and chicken

Grilled pineapple served with ½ tub low fat passionfruit yoghurt and passionfruit pulp

Fat for the day for cooking or spreading

1 tbsp oil or margarine

Snacks

Choose three

• 3 soy linseed crackers with ¼ cup hummous dip
• Nut and seed bar
• Soy smoothie with banana and 1-2 tbs wheat germ or ground flax seed
• 2 slices of dark rye toast with spread and vegemite
• 1 cup air-popped popcorn

Note

Not all soy milks are fortified with calcium. If your brand does not have 120mg of calcium per 100ml or higher, a calcium supplement is a good idea. Check with your GP or pharmacist for the best type with the most calcium and/or vitamin D.