What to eat
Lisa Donaldson of the Dietitians Association of Australia shares some Mediterranean-inspired menu options
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.
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.
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.
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.