- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Regular, balanced meals according to the South African Food based dietry Guidelines supply us with constant energy and keep our blood sugar levels consistent. In the following examples, we show you how to stay fit and strong with several meals and small snacks spaced throughout the day.
Breakfast: The start to the day
During the night, our body breaks down energy reserves. Our blood sugar level falls and we need replenishment. So allow yourself a balanced breakfast with grain and dairy products, for example some delicious wholegrain cereals, low-fat yoghurt and fresh cut fruit. In this way, you will create a good foundation for the day. If you get hungry again during the morning, eat a mid-morning snack consisting of bread or a bun topped with low-fat cheese or low-fat sausage, garnished with fresh herbs, salad leaves, tomato slices or sliced vegetables. Favour wholegrain products – they contain dietary fibres and keep you full for longer. Drink plenty of fluids throughout the day. Mineral water and unsweetened herbal and fruit teas are recommended. These drinks don’t contain any calories. For the calorie-conscious, black tea is another alternative, because it also contains no calories. If you like to drink milk, then it’s best to reach for the low-fat variety. A tasty hot drink is not the dehydrator it has long been considered to be. Up to four cups of coffee a day are perfectly acceptable within a balanced and varied diet combined with a healthy lifestyle. If you are not hungry in the early morning, begin your day with just a glass of water, a cup of coffee or hot chocolate and some fruit or yoghurt. However, the mid-morning snack should then be more substantial.
Half time: Lunch
A salad with whole grain bread as a side or vegetable dishes combined with potatoes, wholemeal pasta or brown rice, as well as with low-fat meats, such as poultry and lean beef or fish, are best suited for lunch. You do not even need to forego dessert: Fruit is an ideal dessert, for example, even with low-fat yoghurt. A salad with whole grain bread as a side or vegetable dishes combined with potatoes, wholemeal pasta or brown rice, as well as with low-fat meats, such as poultry and lean beef or fish, are best suited for lunch. You do not even need to forego dessert: Fruit is an ideal dessert, for example, even with low-fat yoghurt. Do you usually eat in the cafeteria, or at fast food restaurants or snack bars? Then choose low-calorie dishes and salads. Avoid breaded and fried food, as well as foods with cream sauces, and instead choose dishes with lots of vegetables and lean meats, such as poultry, and fish. Packed lunches are also a good alternative. Green salad or raw vegetables in a plastic box and dressing in a screw-top jar can be transported easily. Add a topped wholegrain roll, yoghurt and a single finger KITKAT or bite-sized BARONE for dessert and you will have all the ingredients for making it through the rest of the work day.
When feeling peckish
In the afternoon, you can prevent a lack of performance and concentration with light snacks such as fruit, raw vegetables and yoghurt, without your figure suffering as a result. Our snack tips:
- Fruit salad with fresh seasonal fruits
- Small sliced fruit with cereals, low-fat milk or yoghurt
- 4 to 5 dried prunes or apricots
- Vegetable sticks with a tasty, low-fat yoghurt dip
- Fruit and vegetable juice or fruit smoothies
This way, hunger will not strike
Set down the cutlery occasionally This will allow fast eaters to trick themselves into eating more slowly and thus better sense the feeling of satiety. It is only 15 to 20 minutes after starting to eat a meal that the brain sends out the signal: “I am full.”Also, drink a glass of water with every meal. This can take away the first feeling of hunger.”
In the evening: Enjoy light food
Your dinner may consist of a light soup, salad or a sandwich. Even boiled potatoes with low-fat curd cheese with herbs, or pasta with vegetables, are fully adequate, but low-calorie meals. By the way: If you lack the time or energy to chop up vegetables, you can even turn to frozen food from time to time. Calmness is the most important element of every meal. It is often difficult for busy professionals, however, to create islands of tranquillity. That is why the evenings are all the more important. Take some time for the last meal of the day. Good company, a beautifully set table, soft background music and candlelight can contribute to relaxation more often than just at the weekend. Creating a relaxed environment and making time for your evening meal is also a good way to beat the cravings we get when sitting in front of the TV in the evening.