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Information sources, References& other useful websitesh.e.l.p.bikiniBODYguide• www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating• www.aihw.gov.au• www.health.gov.au• www.eatforhealth.gov.au• Popkin, BM, D'Anci, KE & Rosenberg, IH (2010). Water, Hydration, and Health. Nutrition reviews,68(8), 439-458.• www.nrv.gov.au/nutrients/water• www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Water_a_vital_nutrient• www.foodsmart.vic.gov.au/foodsmartweb• www.eatforhealth.gov.au/food-essentials/fat-salt-sugar-and-alcohol/alcohol• Ball, MJ & Wahlqvist, ML (2011). Food & Nutrition: Food and Health Systems in Australia andNew Zealand, Crows Nest, Allen and Unwin• Berdanier, CD (2008), Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism,CITY, CRC press• Nutrient Reference Values for Australian and New Zealand, Retrieved 10/9/13 fromwww.nrv.gov.au/nutrients/index• Sports Dietitians Australia, Retrieved 10/9/13 from www.sportsdietitians.com.au/contactus• www.glycemicindex.com• www.sportsdietitians.com.au/content/2562/ProteinandAminoSupplementationforAthletes• www.heartfoundation.org.au/healthy-eating/fats/Pages/trans-fats.aspx• http://isites.harvard.edu/fs/docs/icb.topic637024.files/Hu-_NEJM97-_Dietary.Fat.CHD.NHS.pdf
Product DisclaimerThe “Kayla Itsines Healthy Eating and LifestylePlan” book (Book) is written by The BikiniBody Training Company Pty Ltd (The BikiniBody Training Company).The content in this Book is written with theassistance of two Accredited PractisingDietitians from NPA Pty Ltd. (NutritionProfessionals Australia). These guidelinesare not formulated to suit any nutrientdeficiencies, allergies or any other food relatedhealth problems. If you are an individualwith such problems, you should consultan Accredited Practising Dietitian or similarqualified health professional.The information provided in this Book isprovided "as is" and for general healthimprovement recommendations only topromote healthy eating and lifestyle habits.It is not intended as medical advice, andshould not be used to diagnose, treat, cure orprevent any medical conditions. You shouldnot use this Book as a substitute for qualifiedprofessional health advice, diagnosis ortreatment.As the referenced information provides, theentirety of the nutrition recommendations, aswell as the educational resources provided,are not only based around the AGHE(Australian Guide to Healthy Eating) but havebeen written with the assistance of NutritionProfessionals Australia. Each individualwill have their own specific needs and theinformation contained in this Book is designedas a set of "generic guidelines" only. ThisBook does not consider any person's specificobjectives, situations or requirements.express or implied, as to the currency,h.e.l.p.bikiniBODYguideaccuracy, completeness, reliability or suitabilityof the information contained or referencedin this Book. The information is subject toprofessional differences of opinion, humanerror in preparing this information and uniquedifferences in individuals' situations.The Bikini Body Trading Company is not liablefor any loss resulting from any action taken orreliance made by you on any of the informationor material contained in the Book. If you use,or otherwise rely on, any of the informationin the Book you are responsible for ensuring,by independent verification, its currency,accuracy, completeness, reliability andrelevance to your own personal and individualcircumstances. You should always obtain anyappropriate professional health advice relevantto your particular circumstances.Copyright and all other intellectual propertyrights in materials contained in the Book areowned by, or licensed to, The Bikini BodyTrading Company. No intellectual propertyrights or other rights in, and to, the informationand materials in the Book are transferred toany person who acquires, or may use, theBook.Except as permitted under the Copyright Act1968 (Cth), or any other applicable law inyour location, you may not adapt, reproduce,publish or distribute copies of any materialscontained in the Book (including, but notlimited to text, logos, graphics, photographs,video clips, trade marks, garment graphics,sounds or images) in any form (including bye-mail or other electronic means).The Bikini Body Training Company makes nowarranties or representations,
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bikiniBODYguideh.e.l.p.bikiniBODYgu
Page 3 and 4:
about the authorsKayla ItsinesDirec
Page 5 and 6:
h.e.l.p overviewh.e.l.p.bikiniBODYg
Page 7 and 8: the menu overviewh.e.l.p.bikiniBODY
Page 9 and 10: 11Daythe menu planh.e.l.p.bikiniBOD
Page 17 and 18: single serve size alternativesfor f
Page 19 and 20: Food GroupMin servesper daySample S
Page 21 and 22: hydrationh.e.l.p.bikiniBODYguideOne
Page 23 and 24: cooking tipsh.e.l.p.bikiniBODYguide
Page 25 and 26: fruit mixes & juicesIn the followin
Page 27 and 28: how to enjoy grain foodscooking tip
Page 29 and 30: food hygienecooking tipsh.e.l.p.bik
Page 31 and 32: lifestyle changesh.e.l.p.bikiniBODY
Page 37 and 38: education sectionh.e.l.p.bikiniBODY
Page 43 and 44: Fatseducation sectionh.e.l.p.bikini
Page 45 and 46: FAQ: kayla & tobi (fresh fitness)h.
Page 47 and 48: frequently asked questionsh.e.l.p.b
Page 49 and 50: h.e.l.p.bikiniBODYguideexampledinne
Page 51 and 52: 22DinnerHOME MADE ROAST LAMBdinner
Page 53 and 54: 44DinnerMOROCCAN CHICKEN SALADdinne
Page 55 and 56: 66DinnerSALMON with summer salsAdin
Page 57: h.e.l.p.bikiniBODYguidethanks!Thank
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