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.