NUTRITION FACT

By now you have probably read or heard how it is more beneficial for the body to consume smaller more frequent meals, rather than the traditional 3 meals per day.

WHY? This way of eating kick starts your metabolism at breakfast and keeps it steady all day, which results in your body using food more effectively for energy and not storing it as excess body fat.

 It also keeps your blood sugar level even, preventing spikes.  Spikes are caused when you eat large meals or meals high in fat and calories.  A spike in blood sugar causes you to crave the wrong foods and feel quite lethargic once eaten.   ALL BAD NEWS!

Today I am going to cover morning & afternoon tea ideas.  It seems most of us are a little lost when it comes to these meal times. 

Here are a few ideas to help you

·         Ryvita’s or any other grained crisp bread

They are Low GI, filing and a great base for your favourite topping

o   Low-Fat Cottage Cheese                                                               Protein Source

o   Tuna, Salmon or Sardines                                                            Protein Source

o   Low – Fat cheese and gherkin or pickle                                     Protein Source

o   Low- fat) cold meat; turkey, ham, chicken                                Protein Source

o   Then top any of the above with your favourite salad             Carb Source

(Note; it is important to make sure you always have a protein source with each meal, this will slow down the food breakdown, keeping you fuller for longer and Protein is not stored as body fat)

·         Low-Fat Yoghurt (Nestle Diet-lite) is one of the lowest in simple sugar (carbohydrates) But it is more important to find a brand you like and stick to one tub per serve.

·         Raw Nuts – A handful of mixed nuts (keep them raw and varied)

·         A protein shake made on water or skim milk – (add some fruit to the shake or have with it if you are feeling hungry)  Banana, Apple, Berries, Watermelon etc

·         A piece of seeded bread (cape seed loaf from Bakers Delight is great) topped with a protein source (see above) or Baked Beans

·         A protein Bar – Girls have only half per serve, Guys can go the lot

·         A table spoon of natural peanut butter on a couple of celery sticks

I hope this helps a little – remember if you have a question about anything you eat and need some advice I am always available for FREE 15 minute chats. (for Industry members) Book in to see me at reception

Don’t forget to visit Industry’s Nutrition page on our website www.industryhealthclub.com.au for some great meal ideas.  Also check out or Recipe book located at reception.  Emma is working hard to keep it interesting and varied.  If you have any great recipes you would like to share, please do.

Take Care Enjoy your weekend

See you in the club

Leah Ryan