fitness first

10-week get fit

nutrition programme



  • 11 Jan 2016

Go on a smoother fitness journey with the articles below :
The Goal-Setting Strategy
Get Back On Track
Portion Control

Check out the rest of our articles for more health and fitness info!
Week 1: Fun, delicious and totally nutritious
Week 1: The food connection to fitness
Week 1: Hydration & Health

Here is a guide to help you make decisions at the supermarket. It doesn’t contain every food but is enough to give you a general guide.
We hope it’s helpful to you.

Shop Till You Drop, Eat as You Wish

Vegetables Pumpkin, butternut squash beetroot, avocado, french beans, cabbage (any kind), bok choy, green beans asparagus, mange tout, daikon, sugar snap pea, capsicum, cucumber, celery, spinach, kale (of any kind), rocket, cress, mixed leaf salad, black fungus, mushrooms (any kind), zucchini, cress, leeks, spring onion, onion, garlic, radish, tomato, okra (ladies finger), peas, alfalfa sprouts, mung beans, broccoli, cauliflower, cabbage, any herbs, coriander, sweet basil, dill, bean sprouts (mung bean), garlic, long bean (Thua Fax Yao) carrots, parsnip, sweet potato and baby corn. Any green vegetables not mentioned above eat to your heart’s content.
Fruit Blueberries, strawberries, blackberries, raspberries, apples, pears, mango, plums, watermelon, papaya, kiwi and coconut flesh. Fruit x2 items per day maximum
Breads, Pastas and Rice Gluten free breads (x2 slices per day max before 3pm), brown rice or white basmati rice x 2 portions per week (before 3pm).
Potato New (baby potato) 100g per portion (1x per week maximum)
Seeds and Nuts Raw pumpkin seeds, sunflower seeds, sesame seeds, cashew nuts, brazil nuts and almonds.
Fish Cod, haddock, (other quality white fish) salmon, mackerel, sardines and anchovies.
Seafood King prawns, lobster, Langoustine, muscles and octopus.
Poultry Turkey, chicken (without skin) and pheasant
Dairy Products Cottage cheese, live unsweetened yoghurt and kefir.
Non Dairy Products Goats cheese, feta (sheep or goat), sheep cheese, Hazelnut milk, oat milk, almond milk, goat milk, sheep milk, macadamia milk, olive oil, coconut oil, avocado, hummus (on toast) and soya yoghurt.
Vegeterian proteins and Pulses Lentils, chick peas, any raw nuts or seeds, quinoa, tofu, Beans, Adzuki beans, cannellini and butter beans and kidney beans.
Grains Gluten free breads (2 slices per day maximum) rice (2 portions per week maximum) and oats (before 3pm only)
Sweet Snacks x1 apple, pear with 6 nuts, ½ cup berries with handful nuts or seeds, Unsweetened live yoghurt with fresh berries, baking using almond meal (see sweet recipe sheet), high protein/fibre, low sugar (must not be in first 4 ingredients), glass nut milk and 3 brazil nuts.
Sugar Stevia, Baking sweet option (Pumpkin with apple or pear stewed and blended into baby food consistency). Add to baking to sweeten and moisten. Coconut oil can add sweet aroma to baking and reduce need for added sugars.
Savoury Snacks Vegetable sticks and hummus, boiled egg, oat cakes with peanut butter, GF crackers with any nut butter, avocado dip with vegetable sticks, any seeds or nuts, vegetable crisps (no potato), saucer size plate of leftovers.
Oils and Fats Olive oil, extra virgin (not used for cooking), coconut oil, rapeseed oil and grapeseed oil.
Healthier alternatives, Spreads
and Sauce products
Pesto, miso paste, peanut butter, apple cider vinegar, Tamari sauce and Bragg’s amino sauce (soy sauce alternative).

Can Eat 1-2 Times Per Week

Vegetables Sweet corn, eggplant, tomato, capsicum, baby new potato
Fruit Pineapple, Grapes, Oranges, bananas
Breads, Pastas and Rice Gluten free pasta x1 portion per week
Noodles x1 portion per week
Potato Sweet potato
Seeds and Nuts Pistachio nuts, peanuts
Red Meat Lean lamb or beef (125g raw) x1 fortnight meat of choice
Dairy Products Cheese, cream cheese and cow’s milk (1 cup per week total)
Non Dairy Products Soy milk
Sweet Snacks Carman’s muesli bar and Café option gluten free cake – often almond meal based
Sugar Coconut sugar (nectar), agavesyrup, maple syrup and honey.
Oils and Fats Coconut cream and butter alternatives

Do Not Eat these Foods

Vegetables Garden potato and iceberg lettuce
Fruit Any dried fruit or freeze dried
Breads, Pastas and Rice White bread, pastries, gluten products and cookies
Potato Potato
Seeds and Nuts Roasted and salted nuts
Poultry Patte
Red Meat Pork, beef, bacon, mince and liver
Dairy Products Cream and processed creams
Vegeterian Proteins and Pulses Processed meat alternatives
Grains Gluten (Wheat, rye and barley)
Sweet Snacks No commercial biscuits, confectionary or cakes.
Sugar White sugar, brown sugars and sweetened condensed milk.
Oils and Fats Butter

Shopping Tools

If you don’t want to be tempted by foods on the shelf, try:

  • Shopping online at a supermarket in your country
  • Search for a local fresh delivery vegetable box and have it delivered weekly
  • Find a butcher who can deliver fresh poultry, fish, meats
  • Shop when full not hungry
  • Look for recipes online

Acceptance of risk and waiver of liability
I confirm and acknowledge my participation is limited to my own abilities and medical condition(s) (known or otherwise). I acknowledge associated risks of participation in the event I suffer from a medical condition, disability or other injury which may compromise my health and safety. I further acknowledge this may impact my end result and I absolve Fitness First of all liability, losses and damage for any injury I may suffer as a result of my participation.

The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.

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