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Question & Answer

We are discussing Nutrition for a happy, healthy life
With Jacinta Dugbaza, Sarah Flanagan and Vinni Dang

Question:
Could you please help plan a week's menu for my husband who has very high (though helped with medication) cholesterol.

Answer:
Vinni - For a one week meal plan that is flexible, meets specific dietary requirements, and best suits your husband, you should request that your doctor refer you to a registered dietitian.

Some hints for a cholesterol lowering diet are as follows:

*Focus on reducing total saturated fat intake. Saturated fats are found in foods such as high fat meats, take-away food and sweet-treats.
*Moderate the intake of foods containing polyunsaturated fats and monounsaturated fats, such as olive oil, canola oil, nuts, fish and margarines containing plant stanols/sterols.
*Increase consumption of high fibre foods, such as wholegrain breads, fruit and vegetables.
*Increase the frequency of vegetarian meals. Aim for at least one vegetarian meal once a day, and one full vegetarian day, once a week.
*Reduce salt intake as much as possible.
*Limit alcohol consumption to a maximum of 2 glasses of wine a day, with 2-3 alcohol free days a week.
*Include fish 2-3 times a week.

A sample meal plan for one day is provided below: Breakfast 1 medium fruit plus 50g breakfast cereal (high fibre) with 200ml skim milk/soy milk

Morning Tea Vegetable sticks or 1 tub no-fat yoghurt (200ml)

Lunch 2 slices of wholegrain bread (60g) with 60g lean meat, chicken or turkey or 100g of tuna (in water) or 100g baked beans or bean salad plus large vegetable salad (2 cups) – free of oil-dressing

Afternoon Tea 1 medium fruit or 30g unsalted nuts

Dinner 100g cooked lean meat or 120g skinless chicken breast or 150g fish (grilled, no fat) or 200g beans (soy/baked/lentils etc) plus 1/2 cup cooked rice/pasta or 1 wholegrain bread roll large vegetable salad (2 cups)

Dessert 30g dried fruits or 1 fresh fruit or diet jelly

For more information visit the Heart Foundation website

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