Introduction to Nutrition
Foundations of Nutrition
Key Resources
As a Consultant, you have access to various tools to enhance your knowledge and support your dieters:
Steps Booklet: Your essential guide, featuring portion guidelines, the Traffic Light Food System, and example meals.
Here, on the Learning Hub: A collection of training modules, recorded courses, and downloads to improve your nutrition and coaching skills.
The Blog: Regular updates with recipes, seasonal ideas, tips, and educational content for you and your clients.
Dieter App: A companion tool for your clients, offering food tracking, product information, hydration logging, and more.
Understanding the Traffic Light Food System
The Traffic Light Food System in the Steps Booklet is a simple tool to help your dieters make informed food choices:
Green: Everyday choices → lean protein, most vegetables
Amber: Eat occasionally → higher-fat meats, starchy vegetables
Red: Best enjoyed less often → refined carbohydrates, foods high in sugars
It’s designed to encourage positive habits and support your clients’ progress - helping them build awareness of what’s on their plate, rather than feeling restricted.
Important note:
The food lists are not exhaustive — we can’t include every possible food!
It’s very common for dieters to ask whether they can have a particular food that isn’t listed. When this happens:
Do a quick search online — look up the nutrition information for that food:
Carbohydrate content
Protein content
Fats (saturated and unsaturated)
Calories
Have a conversation with your dieter about what that tells you - help them understand what to look for and why certain foods fit better than others.
This approach encourages learning, confidence and ownership - so your dieter builds a stronger understanding of nutrition for life, not just for Plan.
When in doubt, remember:
Focus on whole foods and nutrient-dense choices
Minimise refined sugars and high-fat processed food
Keep portion sizes in mind
Above all - keep it positive and supportive. It’s about helping your clients make better choices, not perfect ones - and celebrating progress every step of the way.
Step-Specific Meal Guidance
Step 2 Meal Guidance — Protein & Vegetables
On Step 2, your clients will consume:
3 x 1:1 Diet products
1 x 200 kcal meal, made up of: 80g vegetables (~20 kcal) 1 portion of protein (~180 kcal)
On this Step, only protein and vegetables are allowedno carbohydrates, grains, fruits, or dairy (unless used in very small amounts within allowed Step 2 products).
What does 80g of vegetables look like?
80g of vegetables is about a generous handful, depending on the vegetable. Here are some examples of what this might be:
�� Broccoli — ~3 heaped tbsp cooked
��Spinach — 2 large handfuls raw, or ~2–3 tbsp cooked
��Cucumber — ~½ medium cucumber
��Peppers — 1 small pepper
��Cauliflower — ~3 heaped tbsp cooked
��Courgette — ~½ large courgette sliced
��Lettuce & salad leaves — large side salad bowl
��Mushrooms — ~5–6 medium mushrooms
The Steps Booklet has a full list of allowed vegetables — remind clients to weigh vegetables raw for accuracy
Protein portion (180Kcal)
For Step 2, clients should aim for a lean protein portion - around 150–200g raw weight for most meat or fish, or equivalent for vegetarian options.
Here are some great high-quality protein choices:
For meat eaters:
Chicken breast (skinless)
Turkey breast
Lean beef (5% fat mince or steak)
Pork fillet (lean cuts)
Lean game meats (venison, pheasant etc.)
For fish eaters:
White fish (cod, haddock, pollock, plaice, sole)
Oily fish (salmon, mackerel, trout, sardines)small portions due to higher calories/fat
Shellfish (prawns, scallops, crab, lobster)
For vegetarians:
Eggs (2 large eggs ≈ ~140 kcal — can combine with vegetables)
Low-fat cottage cheese (~180g)
Plain Quark (~180g)
Firm tofu (~150–200g) — check label for protein content
Tempeh (~100–150g) — higher in protein than tofu
Higher-quality proteins are those that contain all essential amino acids and are more easily absorbed: Animal-based proteins are generally complete proteins.
For vegetarians, tofu, tempeh, Quark, cottage cheese, and eggs are some of the best complete sources.
Beans, pulses and lentils are allowed but more occasionally - as they contain more carbohydrates.
Summary...
Vegetables: 80g raw weight, approx. a handful - aim for variety and colour.
Protein: 150–200g raw weight (or vegetarian equivalent) of lean protein.
No added oils, sauces, or carbs - keep it simple and clean.
Encourage clients to weigh their protein and vegetables - and if in doubt, start with the Step 2 Meal Planner in the Steps Booklet
Cooking MethodsStep
2 (and beyond)
When preparing the protein and vegetables allowed on Step 2 (and other Steps), how food is cooked makes a big difference. The goal is to avoid adding unnecessary fats or calories through oils, butters or rich sauceswhile keeping meals tasty and enjoyable.
Here’s a guide to support your dieters with suitable healthy cooking methods - and how each one works:
Grilling
Grilling uses direct dry heat - either from above (as in a conventional grill or oven grill) or below (such as on a barbecue).
Great for: meat, poultry, fish, firm vegetables
Advantages: allows fat to drain away, giving a crisp, browned surface with lower fat content. Adds flavour without adding calories.
Tip: Preheat the grill, place food on a rack or tray, and keep an eye on it to avoid burning. Line trays with foil for easy clean-up.
Microwaving
Microwaving cooks food using microwave radiation, which causes water molecules in food to vibrate and produce heat.
Great for: vegetables, fish, chicken pieces, reheating cooked food
Advantages: quick, convenient, retains nutrients well (especially for vegetables), no need for added fat.
Tip: Cover food with a microwave-safe lid or wrap to retain moisture.
Use a splash of water or lemon juice for extra steam.
Stir halfway through cooking for even results.
Poaching
Poaching involves cooking food gently in simmering liquid (not boiling) - such as water, stock, or a herbal infusion.
Great for: fish, chicken breast, eggs
Advantages: very gentle, moist heat helps food retain tenderness and prevents drying out. No added fat required.
Tip: Keep liquid at a gentle simmer (small bubbles) rather than a rolling boil. Flavour the poaching liquid with herbs, spices or a little lemon juice.
En papillotte ("in parchment")
This is a French method where food is cooked in a sealed packet - traditionally baking parchment or foil.
Great for: fish fillets, chicken, vegetables
Advantages: locks in moisture and flavour, uses steam t food gently without added fat. Very little clean-up!
Tip: Place protein and vegetables in the centre of parch foil, fold to seal tightly, and bake in the oven (180–200° cooked through.
Air frying
Air fryers are a game-changer when it comes to quick, healthy cooking. Using hot air circulation to crisp up food, they deliver that satisfying texture and taste without the need for oil.
Great for: Lean proteins and vegetables.
Advantages: Because air fryers use little to no added fat, they’re perfect for keeping your meals lower in calories and higher in flavour.
Tip: Line your air fryer basket with greaseproof paper (with holes punched in) to make clean-up a breeze - and always check your food halfway through for that perfect golden finish!
Stir-frying (no oil)
Stir-frying usually involves quickly cooking small pieces of food in a hot pan or wok with a small amount of oil — but for Step 2, you can dry-fry or use a splash of stock, water or soy sauce instead.
Great for: lean meats, tofu, vegetables, prawns
Advantages: very quick method, retains colour and crunch in vegetables, keeps flavours vibrant.
Tip: Heat a non-stick pan or wok well, then add a splash of stock, water or low-sodium soy sauce. Stir ingredients constantly to prevent sticking.
Steaming
Steaming cooks food using the vapour from boiling water
- the food itself doesn’t touch the water.
Great for: vegetables, fish, chicken
Advantages: gentle, nutrient-preserving method that keeps food moist without added fat.
Tip: Use a steamer basket or a lidded pan with a small amount of boiling water below the basket.
Keep the lid on tightly to trap steam.
Check frequently to avoid overcooking.
Summary tip for clients:
If it sizzles in oil, it's not suitable for Step 2! But you can create delicious flavour through herbs, spices, c and careful cooking - not added fats.
Encourage clients to experiment - these methods can make feel enjoyable, varied and full of
Portion Control Tips
Check out the following websites:
Implementing simple habits can significantly impact portion control:
Use smaller plates to naturally reduce portions.
Measure ingredients accurately using spoons, cups, or kitchen scales.
Serve vegetables first to fill the plate with lower-calorie, nutrientrich food.
Pack away leftovers immediately to avoid second helpings.
Step 3 and Above - Meal Guidance
From Step 3 onwards, your clients enjoy more flexibility and a wider range of food choices - but healthy cooking habits and portion awareness still matter for success.
On these Steps, clients are building the skills they’ll need to sustain healthy eating for lifeso this is a perfect time to reinforce those habits.
Core principles to remind clients:
Cook healthily using the same methods: grilling, steaming, poaching, en papillotte, stir-frying (no oil), microwaving - these should stay their go-to methods.
Many sauces are packed with sugar, fat and hidden calories. Instead, encourage flavour layering with fresh herbs, spices, vinegars and citrus.
Stick to foods allowed for their current Step - encourage variety, but always within the list.
Even with more flexibility, calories still count! Remind clients to weigh foods and check labels where needed.
Food types & portion guidance
(Step 3 & above)
Protein - your client’s foundation: Each meal should include a source of lean protein - this helps with satiety and preserving lean mass.
Examples:
Chicken/turkey breast (~150–200g raw)
Lean beef/pork (5% fat or lean cuts)
Fish (white fish or oily fish, 120–150g cooked)
Eggs (2–3 large eggs)
Cottage cheese, Quark, tofu or tempeh (check portions for protein content — aim for 15–25g protein per meal)
Vegetables - half their plate:
Emphasise non-starchy vegetables - aim for a variety of colours and textures.
Encourage 80g+ per meal as a guide - but more is great!
Carbohydrates (allowed Steps only):
Examples of healthy options:
Wholegrains (brown rice, quinoa, wholegrain pasta) - 40-50g dry weight portion
Potatoes - 100–120g cooked portion
Sweet potatoes - 100-120g cooked portion
Weigh portions - it’s very easy to over-serve carbs. Pair with protein and veg to help manage blood glucose and satiety.
Fats: Examples: Olive oil, avocado, nuts/seeds - measure carefully (eg 1 tsp oil or 1 tbsp seeds/nuts)
It’s very easy to overdo fats - encourage clients to use them sparingly and mindfully.
Things to watch out for:
�� Sauces and dressings - many are calorie traps.
Use vinegar, lemon juice or low-fat alternat
�� Hidden fats - in processed foods, meats, che
Check labels and advise lean choices.
�� Portion creep - common as flexibility increas
Reinforce the value of weighing and trackin
�� Mindless eating - grazing, snacks "off list".
Encourage structured meals and mindful ea
Tips to help clients succeed
Keep meals simple and balanced - protein + veg + controlled carb + small amount of healthy fat (if allowed).
Encourage batch cooking - make healthy options easy and convenient.
Recommend using a food diary or app - builds awareness of portions and choices.
Celebrate variety - trying new vegetables, herbs and spices keeps meals exciting.
Remind them - these habits will serve them for Maintenance and beyond
