Prevention Australia – June – July 2017

JUNE/JULY 2017 PREVENTION 97

ALL-DAY ENERGY

Snack
Between meals, a
protein boost will
keep you going.

Snack on:

• A small handful (30g)
  of raw unsalted nuts
  and seeds


• 2 wholegrain
  crackers with a
  slice of cheese


• A sliced apple
  topped with 2
  teaspoons of
  natural peanut
  butter

Lunch

Replenish your brain

power with iron and

omega-3 fats.

Suggestions:

• A handful of baby
  spinach with ½ cup
  chickpeas, ½ cup
  cooked quinoa and
  50g reduced-fat ricotta


• 2 slices of soy-linseed
  toast, a sliced hard-
  boiled egg, avocado
  and salad


• A low-GI wrap with
  95G red salmon and
  1 tablespoon of tahini

Snack

Fend of the aternoon-

fade by drinking a big

glass of water or cup

of herbal tea. If you’re

hungry, refuel with a

low kilojoule snack.

Snack on:

• 2 tablespoons of
  hoummus with
  veggie sticks


• A cup of reduced-
  fat Greek yoghurt
  topped with fruit


• A small skim latte
  with 10 almonds

Dinner

Ater a long day, nourish

your body with a meal

enriched with stamina-

building protein, ibre,

iron and B vitamins.

Suggestions:

• Grilled 150g salmon
  illet with ½ sweet
  potato, roasted and
  steamed greens


• 100g grilled chicken
  breast with ½ cob of
  corn, steamed veg


• Grilled 100g lean
  pork, with steamed
  veg, 1 cup brown rice.