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.
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.
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.
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
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