HCF Fit and Well : Summer 2012
HEALTHY EATING 15 THURSDAY FRIDAY SATURDAY SUNDAY Boiled eggs with wholegrain toast soldiers spread with avocado and Vegemite Natural muesli with low-fat milk, natural yoghurt, sliced apricots and prunes Scrambled eggs with wilted spinach and oven-baked cherry tomatoes with wholegrain low-GI toast Poached eggs with grilled mushrooms, tomato wilted spinac and wholegra low-GI toast Banana and a carton of low-fat fruit yoghurt Hummus dip and vegie sticks Nectarine and a handful of almonds Apple and a wedge cheddar cheese Tuna salad with rocket, thinly sliced pear, cucumber and red capsicum, topped with a sprinkling of walnuts, feta cheese and extra virgin olive oil vinaigrette Wholegrain bread roll with avo- cado, smoked salmon lemon juice, blac pepper and spinach leaves. Finish with an ap Wholemeal pita with falafel, hummus, tzatziki and tabouli BBQ skewers of kangaroo (or lean beef if you prefer), capsicum, eggplant and zucchini. Serve with salad greens and BBQ cob of corn Small bar of dark chocolate and a small bunch of purple grapes Melon slices Carton of low-fat fruit yoghurt Small bar of dark chocolate and a handful of strawberries Vegetarian stir fry using firm tofu marinated in tamari, chilli, ginger and garlic, with Chinese broccoli, bok choy, carrot, capsicum, bean sprouts and mushrooms served with brown rice Homemade pizza using whole- meal pita bread topped with lean meat or seafood and vegetables of choice, such as capsicum, olives, mushrooms, sun-dried tomatoes, baby spinach, eggplant and crumbled feta Roasted trout stuffed with spinach and cranberries, served with roasted beetroot carrot and s eet potato, followed ice-cream with fresh berries Roast chicken, roasted sweet potato and parsnip with steamed broccoli and beans. Left over chicken can be used n salads and wraps Good quality foods Serving sizes in this plan are deliberately not specified, as they vary depending on your gender and weight, how active you are and whether or not you are trying to lose or maintain your weight. Foremost, when it comes to deciding what to include in a meal or snack, choose good quality, nutrient-rich food. Try to listen to your body for how much you should have. Eat slowly and stop eating when you are satisfied rather than full. The nutritional information contained in this article is advisory only and may not be suitable for everyone. Please consult with your doctor if you have any health concerns. TIPS FOR A HEALTHIER LIFESTYLE • Seize every opportunity to be active. Stand rather than sit, take the stairs rather than the escalator, walk short distances rather than driving. • Stay hydrated, and choose drinks with naturally low or no kilojoules. Water, mineral water, herbal tea and vegetable-based juices are all good options. • Get enough sleep. Most of us need seven to eight hours every night. Less than this can affect your metabolism, ability to handle stress and concentration. • Aim to include at least three intense exercise sessions in your week, above your daily activity. Strength training and weight-bearing activities are crucial for health. • If you are still smoking, stop. • Plan to have a minimum of two alcohol-free days in your week. The current national guidelines are to have no more than two standard drinks in a single day. • Boost vitamin D production in your skin by getting out in the sunshine for 15-20 minutes in the early morning or evening. • Avoid snacking all the time. You should be hungry by each mealtime.