Hi and welcome back!
Some of you may remeber this from a previous blog but I thought it was a good diea to remind you of it....
What is the first food group you usually think of when choosing your meals? Is it the protein part - meat, fish, eggs, nuts etc? Or is it the starchy carbohydrate part - potato, pasta, rice, oats, bread, cereal etc? I bet it isn't the fibrous carbohydrate part - vegetables or fruit! I wonder why this is the often the part of the meal we don't base our meals around or don't always include in our choices, when it is the group that gives us so many health benefits for not a lot of calories?!
So today, could you start planning your meals by choosing the fruit or vegetables that you are going to base your meal around? For example - breakfast: blueberries and raspberries with porridge and yoghurt; lunch - red pepper, celery, and carrot with houmous; dinner - vegetable stirfry with noodles and chicken.
Can you imagine how colourful and interesting your meals will look, how much variety you will have on your plate and how good you are going to feel from eating these delicious, well balanced meals - and with all the extra fruit and vegetables not only will you be increasing your nutritional value intake, you will be increasing your hydration levels, increasing your fibre levels and increasing your healthier food intake (with a lower calorie intake) at each meal!
And to make sure you have always got lots of vegetables and fruit to hand each day, use your shopping lists to get your cupboards and freezers stocked up!
Sue x
FAT-SCRAP APRIL 2010 DAY FOURTEEN
FAT-SCRAP APRIL 2010 DAY SIXTEEN
4 comments:
From Mandy....
Saturday, this was a very busy day. My two daughters both decided to have friends in the garden most of the day which is great because it kept them entertained but not so great because it was extremely noisy! Still you can't have it all can you? We are in the process of completely stripping and decorating my youngest daughters room. Although I look forward to the end product I am not so good with the chaos inbetween such as mess, dust etc. I don't know why but I find this quite stressful - but I have put it into perspective and remained calm. My daughters guinea pigs have helped me to do this - I know this sounds bizarre! It was a lovely day today but because I was busy I ate at different times than I would usually but I still stayed on track. Here is my food diary:
Breakfast: porridge, unsweetened soya milk, hemp seeds, banana
Snack: homemade flapjack (I love this stuff, I made more of them today)
Lunch: Small pieces of roast chicken, homemade flapjack (not very hungry but tried to refuel the machine so to speak!)
Snack: none
Tea: Roast chicken, cauliflower, brocolli, cabbage, peas, carrots, roast potatoes, small amount of gravy
Supper: fresh raspberries and strawberries
Good to hear you are enjoying the flapjack recipe Mandy. Isn't it nice to experience your taste buds changing and being satisfied by delicious healthy food!
Well done for staying on track today, keeping refueled and noticing and adapting to your hunger levels. x
Am: Rachel's Probiotic Vanilla Yogurt with frozen raspberries and blueberries. Peppermint tea. The yogurt is great because the vanilla gives it some background flavour, unlike the plain one I had the other day.
Snack: 5 brazils
Lunch: Large handfull of watercress with chopped baby plum tomatoes, sliced avocado (whole), chopped chicken pieces, bits of carrot, olive oil & lemon dressing, radishes and 3 Nairns oatcakes with hummus.
Dinner out: Massive steak with homemade chips and salad. Drink: 1 x Apple & Raspberry J20 mixed with a sparkling water (was really nice!). Stuggled to not have starter. Drove home, hubby had wine - so nice change for him! Feeling amazed at not having the wine and pleased, becuase I would normally love a glass of red!!
Lovely choices here today Dusty..may be worth thinking about the balance of protein in your meals. A portion of protein is about the size of the palm of your hand and it is this amount of protein that your body can use efficiantly at one time. Also, while we are not being fat phobic, a "massive" steak can contain an unhealthy amount of saturated fat, which combined with the chips would not be a healthy balance. A healthier balance would be a massive salad with a small portion of stake and chips!
The vanilla yogurt will include sugar, that's why it gives it more flavour unfortunately. You could try adding soem vanilla essence into natural yoghurt instead.
Good idea to water down your J2O..makes the J2O go further, last longer and means you drink less of it.
Lovely lunch choices here, and absolutely brilliant that you didn't have any alcohol, well done! x
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