COULD EAT

Sunday Herald Sun - Body and Soul - - FRONT PAGE -

One ap­ple, 10 wal­nut halves, 30g goats cheese and a mug of her­bal tea

An­other blast of en­ergy in this light meal com­plete with sus­tain­ing good fats, fi­bre, an­tiox­i­dants and cal­cium. The tea will also aid di­ges­tion.

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½ cup muesli with 4 ta­ble­spoons low-fat nat­u­ral yo­ghurt, cup fresh berries and a mug of tea with skim milk

A nice start to the day: low-GI oats and nat­u­ral yo­ghurt with aci­dophilus to feed the di­ges­tive tract with good bac­te­ria, plus some an­tiox­i­dant-rich berries and you’ve clocked up a good amount of fi­bre and al­most the en­tire rec­om­mended amount of vi­ta­min C for the day.

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160g grilled chicken breast, with ½ cup steamed broc­coli, one small car­rot, ½ cup green peas and three boiled chat pota­toes, driz­zled with 1 ta­ble­spoon olive oil and a pinch of salt. Glass of white wine and two pieces of 70% co­coa chocolate

It may look like a lot, how­ever, with low-in-en­ergy veg­eta­bles you can eat a lot and at the same time get in a lot of nu­tri­ents. Be­cause din­ner is fairly low in kilo­joules, you can still af­ford to have some an­tiox­i­dant-rich dark chocolate and a wine.

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4.5g fat • 1g sat fat • 41g carbs

• 13g pro­tein • 101mg sodium

• 9g fi­bre 25 fat • 4g sat fat • 15g carbs • 8.5g pro­tein • 142mg sodium • 4g

fi­bre

35g fat • 8g sat fat • 28g carbs • 115g pro­tein • 814mg

sodium • 10g fi­bre

* This meal is an ex­am­ple of an av­er­age per­son’s rea­son­ably healthy daily in­take. It is not re­flec­tive of an ex­act nu­tri­ent met 24-hour in­take as set out by the Aus­tralian Gov­ern­ment Depart­ment of Health and Age­ing. Lisa Costa Bir is a natur­opath and life­style con­sul­tant for www.the­food­coach.com.au

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