What to eat

Lisa Don­ald­son of the Di­eti­tians As­so­ci­a­tion of Aus­tralia shares some Mediter­ranean-in­spired menu op­tions

Good Health (Australia) - - Be Nourished -

Break­fast

Soy and lin­seed bread or sour­dough bread with eggs. Nat­u­ral yo­ghurt with fresh fruit and nuts. Frit­tata with roma toma­toes, olives, ar­ti­chokes, feta and herbs. Oats with nat­u­ral yo­ghurt and figs. “Start the day with a sat­is­fied stom­ach rather than highly-re­fined ce­re­als that won’t keep you full,” says Don­ald­son.

Lunch

Leafy salad with cu­cum­ber, av­o­cado, tomato, olives, feta, chick­peas and sar­dines or lean chicken. Seafood and salad, or tomato or veg­etable soup with whole­grain bread. “Serve lunch with pita bread and dip it in olive oil to slow down the ab­sorp­tion of the car­bo­hy­drates in the bread, which is good for sta­bil­is­ing glu­cose lev­els,” says Don­ald­son.

Din­ner

Lean chicken and veg­eta­bles or a 150g piece of salmon or white fish with whole wheat cous­cous or pasta. Serve with broc­coli, green beans and sweet potato. Dress with ex­tra vir­gin olive oil.

Snacks

A hand­ful of al­monds; Greek yo­ghurt with fruit and nuts; a slice of toast with olive oil and fresh tomato and basil; pita bread dipped in hum­mus; fresh fruit.

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