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It explains how to build a “healthy shopping trolley” using six balanced food groups—starchy foods, fruits and vegetables, protein sources, legumes and soya, fats and oils, and limited treats—then lists example foods and practical selection and cooking methods for each group to support steady fat loss.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/cansa-weight-loss-menu-ladies-meal-plan/401181/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/cansa-weight-loss-menu-ladies-meal-plan/401181.png","ImageObject",300,407,{"name":92,"@type":93},"Anna Hans","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-06","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",16,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How should meals be structured for weight loss in this plan?","Question",{"text":113,"@type":114},"Eat frequent meals by distributing food across 5–6 smaller meals daily. This supports fat loss, helps maintain leanness, and supports a healthy metabolic rate.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What hydration target is recommended each day?",{"text":118,"@type":114},"Aim to drink sufficient water daily, starting with at least 2 glasses per day. Increase by one glass every 5th day until reaching 8 glasses/day, using a water bottle and optionally adding lemon.",{"name":120,"@type":111,"acceptedAnswer":121},"What are the six key groups for building a healthy shopping trolley?",{"text":122,"@type":114},"Build the trolley using: (1) starchy foods, (2) fruits and vegetables, (3) chicken/meat/milk/fish/eggs, (4) legumes and soya, (5) fats and oils, and (6) treats, with treats kept sparingly and linked to exercise.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401181,1790531985,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":56,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},5909892332657,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","A Meal plan & Menu for the “Woman on the GO”  \nPLEASE NOTE  \nDisclaimer: *THIS MEALPLAN HAS BEEN COMPILED BY REGISTERED DIETITIAN. SHOULD YOU HAVE ANY PRE-EXISTING MEDICAL CONDITIONS IT IS RECOMMENDED THAT YOU ALWAYS SEEK MEDICAL APPROVAL BEFORE EMBARKING ON A WEIGHT LOSS AND EXERCISE PROGRAM.  \nGeneral Tips  \n− Eat frequent meals. Research shows that if you eat regularly and distribute your food over 5-6 smaller meals throughout the day you are able to lose more fat, stay leaner and maintain a healthy metabolic rate.  \n− Choose to sit at a table and eat your meals and snacks with minimal or no distractions.  \n− Aim to drink sufficient* water a day. Tip: Keep a water bottle in the car. Aim to start drinking at least 2 glasses of water/day (use a water bottle)– add a slice of lemon. Increase your intake of water by one glass every 5th day, till 8 glasses/day.  \n− Plan a day in advance for greater success.  \nTip:  \n• Shop with a shopping list.  \n•Pack your daily snacks into 7 zip-lock bags, once a week and store in your fridge, ready to grab and run!  \nExercise:  \n􀀁 Use a pedometer – wear it all day, to count your steps. Aim for 10 000 steps/day. (increase by 500 steps/day each week) . Monitor your daily steps.  \nRelaxation:  \nTake 15 minutes each day to relax.  \nWhat a shopping trolley should look like?  \nRemember it’s what comes into the home that matters.  \n(use together with trolley visual)  \nHave you ever wondered about the contents of other shoppers’ trolleys and just what a ‘healthy’ trolley should like?  \nThe chances are that you have and have also cringed inwardly at the check-out counter when comparing the contents of your trolley to that of others.  \nAll it takes to develop sound ‘trolley habits’ is to recreate your shopping list under six key groups of food rather than randomly listing foodstuffs by item name. This will ensure that you quickly develop an awareness of what constitutes a balanced diet for your family.  \nThe optimum trolley should contain a wide variety of foods and incorporate items from each of the groups listed below;  \nGroup 1 – Starchy foods (High in carbohydrates):  \nThese foods should be part of every meal and snack and therefore should make up a large proportion of your trolley.  \n• Whole grain bread  \n• Whole wheat pasta (durum wheat)  \n• Whole grain biscuits  \n• Long grain rice (e.g. Basmati, white and brown)  \n• Potatoes  \n• Pumpkin or butternut  \n• Peas  \n• Mealies / corn on the cob  \n• Maize meal  \nGroup 2 – Fruits and vegetables:  \nFive servings of fresh or frozen fruit and vegetables should be eaten every day, so these should also make up a large proportion of your trolley  \n• Fresh fruit  \n• Dried fruit (Any, but in smaller portions)  \n• Fresh or frozen vegetables  \n• Fresh fruit juice (100% pure/unsweetened)  \nPreferably select fresh fruits and vegetables that are grown locally and in season. One fruit serving can be replaced with one serving of 100% pure unsweetened fruit juice (200 ml) .  \nWhen cooking these, choose methods that preserve the nutritional value e.g. steaming, baking or microwaving with a little water.  \nGroup 3 –Chicken, meat, milk, fish, and eggs (Rich in protein):  \nProtein should be included in every meal or snack, in smaller amounts than starchy foods and fruit and vegetables. A serving is usually the size of the palm of your hand and the same thickness as your hand. One should try to include fish twice a week, skinless chicken 2-3 times per week and lean red meat 2 – 3 times per week.  \n• Oily fish varieties (eg. salmon, trout, pilchards or sardines)  \n• Chicken breasts (skinless)  \n• Lean beef (e.g. beef stroganoff, mince meat, steaks or schnitzel without any visible fat)  \n• Ostrich meat  \n• Milk (2%, low fat or fat free varieties)  \n• Yoghurt (2%, low fat or fat free varieties)  \n• Cheese, unprocessed vs. processed varieties. (Low and medium fat; soft and hard cheeses like cottage cheese, ricotta, feta, mozzarella, and edam)  \n• Eggs (if you are free of any chol","cbCaieqGzxYboBcG","https://ap.wps.com/l/cbCaieqGzxYboBcG","pdf",271096,"English","# General Tips\n## Exercise and Relaxation\n# Healthy Shopping Trolley Guide\n## Food Group 1 - Starchy Foods\n## Food Group 2 - Fruits and Vegetables\n## Food Group 3 - Protein Sources\n## Food Group 4 - Legumes and Soya\n## Food Group 5 - Fats and Oils\n## Food Group 6 - Treats","[{\"question\":\"How should meals be structured for weight loss in this plan?\",\"answer\":\"Eat frequent meals by distributing food across 5–6 smaller meals daily. This supports fat loss, helps maintain leanness, and supports a healthy metabolic rate.\"},{\"question\":\"What hydration target is recommended each day?\",\"answer\":\"Aim to drink sufficient water daily, starting with at least 2 glasses per day. Increase by one glass every 5th day until reaching 8 glasses/day, using a water bottle and optionally adding lemon.\"},{\"question\":\"What are the six key groups for building a healthy shopping trolley?\",\"answer\":\"Build the trolley using: (1) starchy foods, (2) fruits and vegetables, (3) chicken/meat/milk/fish/eggs, (4) legumes and soya, (5) fats and oils, and (6) treats, with treats kept sparingly and linked to exercise.\"}]","CANSA Weight Loss Menu - Ladies - Meal Plan | PDF",1790517370,48]