BETTER YOUR MOOD WITH FOOD Kathleen AlleAume Nutritionist, Exercise Physiologist and UNCLE TOBYS Ambassador
Lean FRUIT & protein VEGETABLES A whole Diet Healthy Fermented fats dairy approach LEGUMES WHOLEGRAINS
FIBre: A forgotten ingredient à à Ingestion of Fermentation Production of Dietary fibre By bacteria Short-chain fatty acids
Up your grain game BREAKFAST LUNCH DINNER DAY 1 5 SERVES WHOLEGRAINS = 10G FIBRE ½ cup rolled oats 2 slices WHOLEGRAIN 1 CUP cooked BROWN RICE = 1 serve bread = 2 serves = 2 serves DAY 2 4 SERVES WHOLEGRAINS = 16G FIBRE 2 BREAKFAST BISCUITS 4 WHOLEGRAIN CRISP 1 CUP cooked WHOLEMEAL = 1 serve BREADS = 1 serve PASTA = 2 serves DAY 3 6 SERVES WHOLEGRAINS = 10G FIBRE 2 slices MULTIGRAIN bread 1 CUP POPCORN 1 CUP COOKED QUINOA = 2 serves = 2 serves = 2 serves
5 AND 2 A DAY Wholegrain Fruit & veg Protein Fibre serves serves serves serves Breakfast ½ cup rolled oats + milk + 1 banana Lunch 27G 2 slices of bread + canned fish + 2 cups salad Snacks 1 Apple + 30 g (handful) nuts Dinner 100g chicken + 2 cups Asian greens + 1 cup brown rice Breakfast 2 wholegrain breakfast biscuits + milk + 1 cup blueberries Lunch 48G 4 wholegrain crispbread with cheese and tomato + ¼ avocado Snacks 1 pear + 1 cup yoghurt + 30g walnuts Dinner 1 cup pasta + ½ cup lentils + 1 cup tomatoes + 1 cup salad Breakfast 2 slices of multigrain toast with 2 eggs + 1 kiwi fruit Lunch 32G 1 Chicken whole grain wrap + 2 cups salad Snacks 1 cup popcorn + 1 orange Dinner 1 cup quinoa + 1 corn cob + ½ medium sweet potato + 1 carrot
Love your legumes + = Per serve (x4) Spaghetti Bolognese 4g protein lentilS 3g fibre = Per meal + 26g protein Taco or burrito Red kidney beans 26g fibre = + Per serve (x6) chickpeas Veggie burger patty 6g protein 5.5g fibre = + Per serve (x2) 7g protein omelette black beans 7.5g fibre + = Per serve (x4) broad beans 3g protein minestrone 3.5g fibre
Other good mood factors STARTING THE Getting Managing Exercising eating DAY RIGHT enough sleep stress regularly mindfully
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