lydia150970
Gold Member
I searched "aussie core" on the ww messageboard website and read through the messages that were posted. I left a message for someone who had the list, so I am kinda hoping she reads it and gets back to me.
Australian Core?
- Thread starter Karenlou
- Start date
lydia150970
Gold Member
Here is the aussie food list and bread list, I might give it a go after xmas for a week or 2 and see how I go - basically when I have more time to do loads of freezer cooking (tends to be easier if you are on Core).
Sorry Ive had to put it in the post, I couldn't work out how to condense the file so the forum would accept it:
FRUIT AND VEG
WHAT'S INCLUDED
>fresh whole fruit and fruit canned in natural juice
>all vegetables, fresh, frozen or canned in brine or juice
WHAT'S EXCLUDED
>avocado and coconut
>dried fruit, fruit juice and fruit canned in syrup
>frozen or canned vegetables with sauces/flavourings/oil
>LIMIT: Potato is limited to one meal per day
BREAD
WHAT'S INCLUDED
>Grainy bread such as wholegrain, multigrain, soy linseed, rye or pumpernickel or grainy crispbread (eg Vita Weats, ryvita, finn crisp)
LIMIT: Restricted to 2 sandwich slices per day, or equivalent small/ medium roll; or 2 sandwich-sized crispbread 0r 4 regular size per day
WHAT'S EXCLUDED
>all types of white, wholemeal and brown bread
CEREAL
WHAT'S INCLUDED:
>bran, bran flakes, oats, puffed wheat, wheat flakes/biscuits
WHAT'S EXCLUDED:
>cereals with sugar coatings, dried fruit, nuts or coconut
>liquid breakfasts in Tetra packs, ready made smoothies
LIMIT: Breakfast cereal limited to 1 meal per day and must be eaten with skim milk, no-fat or low-fat natural yoghurt
DAIRY
WHAT'S INCLUDED:
>skim milk: fresh, long-life, powdered or evaporated milk
>low-fat soy milk, rice milk
>diet or fat free flavoured yoghurt
>low-fat natural yoghurt
>low-fat plain cottage cheese
>Low fat ricotta cheese
WHAT'S EXCLUDED:
>yoghurt with muesli, confectionery or dried fruit flavoured milk and drinking yoghurt
>ice cream
MEAT
WHAT'S INCLUDED:
>lean meat, trimmed of visible fat
>extra-lean mince
>lean bacon, trimmed of visible fat
>deli-style ham, roast beef, silverside and pastrami, trimmed
WHAT'S EXCLUDED:
>regular mince, sausages, fatty processed meats
POULTRY
WHAT'S INCLUDED:
>all cuts of chicken, turkey, duck, goose, pheasant and quail provided skin is removed and trimmed of all visible fat
>deli-style lean chicken or turkey breast
>eggs LIMIT: no more than 7 eggs per week
FISH AND SEAFOOD
WHAT'S INCLUDED:
>all types of fish, shellfish and roe
>varieties canned in spring water or brine
WHAT'S EXCLUDED:
>varieties canned in oil or with flavourings
SOUP
WHAT'S INCLUDED:
>fresh or canned vegetable soups
>broth-style soups with meat, seafood and vegetables and noodles
WHAT'S EXCLUDED:
>soups with cream, sour cream, milk or coconut milk
PASTA
WHAT'S INCLUDED:
>dried or fresh plain pasta, unfilled gnocchi
>canned spaghetti in tomato sauce
WHAT'S EXCLUDED:
>filled pastas such as tortellini or ravioli
>LIMIT: Pasta is limited to one meal per day.
RICE AND GRAINS
WHAT’S INCLUDED:
>any type of rice, couscous, barley, wheat, polenta or millet
>bran and psyllium
>air-popped popcorn
LIMIT: Rice is limited to one meal per day.
NOODLES
WHAT’S INCLUDED:
>fresh or dried plain noodles
WHAT’S EXCLUDED:
>instant noodles with sachets or flavourings
CONDIMENTS
WHAT’S INCLUDED:
>artificial sweetener
>baking powder, baking soda, cream of tartar
>fish paste, fish sauce, oyster sauce
>gelatine
>gravy powder
>herbs and spices, fresh or dried
>hot chilli sauce (not sweet chilli sauce)
>mint sauce (not mint jelly)
>mustard, any variety
>salad dressing, no-oil or fat-free only
>soy sauce
>stock and stock cubes, all varieties
>Tabasco sauce
>teriyaki sauce (the thin one not the thick syrupy sort)
>tomato paste or puree, tomato salsa, tomato sauce, lite
>vanilla essence
>Vegemite/marmite
>vinegar, all types
>Worcestershire sauce
>Yeast
DRINKS
WHAT’S INCLUDED:
>tea, coffee and water
>diet cordial and diet soft drink
>unflavoured mineral water, soda water and diet tonic water
>Cocoa powder
>unsweetened tomato juice
WHAT'S EXCLUDED:
>fruit juice
>alcoholic drinks
>Hot cocoa drinks (diet & full fat)
FATS AND OILS
WHAT’S INCLUDED:
>any monounsaturated or polyunsaturated oil such as canola, olive, sunflower, safflower, flaxseed, corn, sesame, macadamia and peanut oil
>canola and olive oil cooking spray, a short spray only
LIMIT: Pouring oil limited to two teaspoons per day.
Any more comes from weekly POINTS allowance.
LEGUMES AND TOFU
WHAT’S INCLUDED:
>all legumes, raw or canned in brine
>baked beans in tomato sauce
>raw and silken tofu
WHAT’S EXCLUDED: fried tofu
The Quorn list is the same as the UK Core list.
CORE SNACK LIST
Can be eaten any time of the day as long as you’re genuinely hungry and you stop when satisfied
>fruit
>vegetables
>fat free flavoured yoghurt
>Low fat plain yoghurt
>vegetable soup
>skim milk
>air-popped corn
>WW Fruities
Anything else for snacks must be pointed, even if “Core” at mealtime.
Sorry Ive had to put it in the post, I couldn't work out how to condense the file so the forum would accept it:
FRUIT AND VEG
WHAT'S INCLUDED
>fresh whole fruit and fruit canned in natural juice
>all vegetables, fresh, frozen or canned in brine or juice
WHAT'S EXCLUDED
>avocado and coconut
>dried fruit, fruit juice and fruit canned in syrup
>frozen or canned vegetables with sauces/flavourings/oil
>LIMIT: Potato is limited to one meal per day
BREAD
WHAT'S INCLUDED
>Grainy bread such as wholegrain, multigrain, soy linseed, rye or pumpernickel or grainy crispbread (eg Vita Weats, ryvita, finn crisp)
LIMIT: Restricted to 2 sandwich slices per day, or equivalent small/ medium roll; or 2 sandwich-sized crispbread 0r 4 regular size per day
WHAT'S EXCLUDED
>all types of white, wholemeal and brown bread
CEREAL
WHAT'S INCLUDED:
>bran, bran flakes, oats, puffed wheat, wheat flakes/biscuits
WHAT'S EXCLUDED:
>cereals with sugar coatings, dried fruit, nuts or coconut
>liquid breakfasts in Tetra packs, ready made smoothies
LIMIT: Breakfast cereal limited to 1 meal per day and must be eaten with skim milk, no-fat or low-fat natural yoghurt
DAIRY
WHAT'S INCLUDED:
>skim milk: fresh, long-life, powdered or evaporated milk
>low-fat soy milk, rice milk
>diet or fat free flavoured yoghurt
>low-fat natural yoghurt
>low-fat plain cottage cheese
>Low fat ricotta cheese
WHAT'S EXCLUDED:
>yoghurt with muesli, confectionery or dried fruit flavoured milk and drinking yoghurt
>ice cream
MEAT
WHAT'S INCLUDED:
>lean meat, trimmed of visible fat
>extra-lean mince
>lean bacon, trimmed of visible fat
>deli-style ham, roast beef, silverside and pastrami, trimmed
WHAT'S EXCLUDED:
>regular mince, sausages, fatty processed meats
POULTRY
WHAT'S INCLUDED:
>all cuts of chicken, turkey, duck, goose, pheasant and quail provided skin is removed and trimmed of all visible fat
>deli-style lean chicken or turkey breast
>eggs LIMIT: no more than 7 eggs per week
FISH AND SEAFOOD
WHAT'S INCLUDED:
>all types of fish, shellfish and roe
>varieties canned in spring water or brine
WHAT'S EXCLUDED:
>varieties canned in oil or with flavourings
SOUP
WHAT'S INCLUDED:
>fresh or canned vegetable soups
>broth-style soups with meat, seafood and vegetables and noodles
WHAT'S EXCLUDED:
>soups with cream, sour cream, milk or coconut milk
PASTA
WHAT'S INCLUDED:
>dried or fresh plain pasta, unfilled gnocchi
>canned spaghetti in tomato sauce
WHAT'S EXCLUDED:
>filled pastas such as tortellini or ravioli
>LIMIT: Pasta is limited to one meal per day.
RICE AND GRAINS
WHAT’S INCLUDED:
>any type of rice, couscous, barley, wheat, polenta or millet
>bran and psyllium
>air-popped popcorn
LIMIT: Rice is limited to one meal per day.
NOODLES
WHAT’S INCLUDED:
>fresh or dried plain noodles
WHAT’S EXCLUDED:
>instant noodles with sachets or flavourings
CONDIMENTS
WHAT’S INCLUDED:
>artificial sweetener
>baking powder, baking soda, cream of tartar
>fish paste, fish sauce, oyster sauce
>gelatine
>gravy powder
>herbs and spices, fresh or dried
>hot chilli sauce (not sweet chilli sauce)
>mint sauce (not mint jelly)
>mustard, any variety
>salad dressing, no-oil or fat-free only
>soy sauce
>stock and stock cubes, all varieties
>Tabasco sauce
>teriyaki sauce (the thin one not the thick syrupy sort)
>tomato paste or puree, tomato salsa, tomato sauce, lite
>vanilla essence
>Vegemite/marmite
>vinegar, all types
>Worcestershire sauce
>Yeast
DRINKS
WHAT’S INCLUDED:
>tea, coffee and water
>diet cordial and diet soft drink
>unflavoured mineral water, soda water and diet tonic water
>Cocoa powder
>unsweetened tomato juice
WHAT'S EXCLUDED:
>fruit juice
>alcoholic drinks
>Hot cocoa drinks (diet & full fat)
FATS AND OILS
WHAT’S INCLUDED:
>any monounsaturated or polyunsaturated oil such as canola, olive, sunflower, safflower, flaxseed, corn, sesame, macadamia and peanut oil
>canola and olive oil cooking spray, a short spray only
LIMIT: Pouring oil limited to two teaspoons per day.
Any more comes from weekly POINTS allowance.
LEGUMES AND TOFU
WHAT’S INCLUDED:
>all legumes, raw or canned in brine
>baked beans in tomato sauce
>raw and silken tofu
WHAT’S EXCLUDED: fried tofu
The Quorn list is the same as the UK Core list.
CORE SNACK LIST
Can be eaten any time of the day as long as you’re genuinely hungry and you stop when satisfied
>fruit
>vegetables
>fat free flavoured yoghurt
>Low fat plain yoghurt
>vegetable soup
>skim milk
>air-popped corn
>WW Fruities
Anything else for snacks must be pointed, even if “Core” at mealtime.
lydia150970
Gold Member
Oh yes with some tinned tomatoes, or scrambled eggs on toast with a few beans!!!!
lydia150970
Gold Member
Oooo MommyB you can be out ginuea pig on this, please keep us informed how you are getting on.
Honestly who would have thought you could have hot chocolate and popcorn on a diet LOL!!
Honestly who would have thought you could have hot chocolate and popcorn on a diet LOL!!
Jennyonaplate
Gold Member
Right, come monday this is what i'm going to be following!
This looks great - Thanks for finding this Lydia!
This looks great - Thanks for finding this Lydia!
lydia150970
Gold Member
no problem keep us fully informed on how its going, really be really interested to hear your views, def think I will give it a go after xmas (think I have enough food in my freezer to last until then and several boxes of Special K sustain to get through!!)
