The eat well food plan

This is a guide on what to eat at each meal so you are eating a good mix of nutrients, ensuring that you feel energetic and reducing the likelihood of sugar cravings and mid-afternoon energy slumps. This will help you to sustain good energy. An easy way to judge the appropriate protein and carbohydrate portions for your body is to look at your palm size and thickness (referred to as your palm's volume). Go to our seasonal menu plans on webpages for ideas on how to plan your week's meals using the recipes in this website

 

BREAKFAST

Include the following food types: Freshly made vegetable juice or a large glass of warm water with the juice of half a lemon squeezed into it. Protein – choose from eggs, nuts and seeds, fish, chicken, tofu, meat, soy cheese, legumes (chickpeas, beans, lentils), protein powder (see glossary), soy yoghurt (this supplies a little protein along with carbohydrate). Include a small portion of protein with your breakfast (60-80 gm or about half your palm's volume). Carbohydrate – yeast-free hi-fibre bread, corn bread, cooked rice, rice or corn crispbread, soy or rice milk, puffed cereal (rice, corn, millet), rolled oats (if you tolerate them), rolled rice, nut and seed muesli, cooked potato, soy yoghurt, buckwheat pancakes. Have 1/2 to 1 cup carbohydrate (or 1 to 11/2 times your palm's volume). Fat – this will already be present in nuts, seeds, cereals, eggs, soy yoghurt, hi-fibre bread, corn bread and muesli. You need just a little. Fibre – breakfast is a good time to include a high-fibre food such as ground linseeds or psyllium husks to help with regularity. Fruit and/or vegetable – if you like, save your fruit for between meals, or have some with breakfast. Some of our breakfast recipes include a vegetable.

 

LUNCH

Include the following food types: Protein – in addition to the breakfast protein list, try venison, duck, quail, lamb or shellfish. Have a portion of a protein food to suit your appetite (or 1/2 to 1 times your palm's volume). Carbohydrate – in addition to the breakfast list, look for starchy vegetables (potato, sweet potato, corn), rice noodles, buckwheat noodles, cooked buckwheat, quinoa, amaranth and polenta. Have 1 to 2 slices of hifibre yeast-free bread, 2 to 4 rice or corn crispbread, or the equivalent of 1/2 to 1 cup cooked carbohydrate (or1 to 11/2 times your palm's volume). Fat – as for breakfast, there may already be a little fat in the protein food choice. But you can also have a little drizzle of extra virgin oil or a nut or avocado oil over salad or vegetables (this may be in the form of a dressing). Vegetables, raw and/or cooked – have the equivalent of 2 to 3 cups of non-starchy vegetables, preferably different colours. Fruit

 

DINNER

Protein – as for breakfast and lunch. Have a portion of a protein food to suit your appetite (1 times your palm's volume). Carbohydrate – as for breakfast and lunch. Have the equivalent of 1/2 to 3/4 cup (1/2-1 times your palm's volume). Fat – as for breakfast and lunch. Vegetables – as for lunch. Have 3 to 4 cups of different coloured non-starchy vegetables. Fruit – you may like to finish your meal with a piece of fruit, or have a light dessert occasionally.

 

SNACKS

Choose from the following: a piece or two of fresh fruit, a small handful of nuts and seeds, one or two corn or rice crispbread spread with hummus or some sort of nut spread, a small container of soy yoghurt (you can mix this with fruit and/or nuts and seeds), a cup of raw vegetable sticks plain or with a little hummus.

 
 
 
Contact Us  |  Disclaimer  |  Privacy Policy  |  Sign In
copyright © 2017 pankajbhadouria.com. all rights reserved