Subscribe now for unlimited access.
$0/
(min cost $0)
or signup to continue reading
WE HAVE had a few questions regarding healthy meal/snack ideas, so this week I’ll try and provide some more options for each particular meal of the day.
Serving sizes will depend on your goals, activity levels and body size.
As mentioned last week, it’s great to try and include a low GI carbohydrate food, lean protein food and fresh fruit/vegetables at each meal.
This is not an exhaustive list and there will be many other options you may already have which are suitable choices that aren’t mentioned.
Again this week’s question has been answered at the end of this article.
Breakfast food options
• 1⁄2 cup of raw rolled oats made into porridge with low fat milk or water. Add fruit e.g. frozen/fresh berries or cinnamon for flavour.
• 2 x Weet-bix/Vita brits or one cup of all bran cereal with low fat milk and a banana.
• 2 slices of wholegrain toast with an unsaturated spread (optional) and vegemite/reduced sugar jam/peanut butter/avocado/tomato.
• 1 cup of fresh fruit salad with 100 grams of natural low fat yoghurt.
• 1⁄2 cup no added salt baked beans on one slice of wholegrain toast.
• Omelette with two eggs and added vegetables including mushroom, capsicum and onion or poached eggs on wholegrain toast.
Lunch food options
• One sandwich/wrap using wholegrain bread with your choice of meat e.g. chicken breast/canned tuna/roast beef with salad of your choice e.g. spinach/lettuce/carrot/tomato/cucumber/beetroot/capsicum/avocado.
• One toasted sandwich using wholegrain bread with chicken breast, tomato and reduced fat cheese.
• Homemade salad with ingredients of your choice – try to include a protein source, for example a chicken breast, add some nuts such as walnuts and have plenty of salad vegetables using lemon or balsamic vinegar for a dressing (look at recipe websites for new salad ideas to keep things interesting).
• Homemade meat and vegetable soup.
• Leftovers from previous healthy dinner meals you may have cooked the night before or even frozen from some time ago.
• Three Ryvita/Vita-Weat biscuits with reduced fat cheese/avocado/tomato.
Dinner options
• 100 grams lean meat/poultry/fish with a baked potato and half plate of various vegetables.
• Burritos made using wholegrain tortillas, lean beef mince, kidney beans, reduced fat cheese, tomato, cucumber, tomato salsa, grated carrot and lettuce.
• Stir fry made with lean meat/poultry/seafood with vegetables and rice – use herbs and spices for flavour as opposed to packet sauces.
• Oven baked fish with homemade baked potato wedges and vegetables.
• Spaghetti bolognaise made with lean beef mince, kidney beans and add extra vegetables such as mushroom, grated carrot, grated zucchini and onion.
• Homemade burgers made using lean beef mince, wholegrain buns, lettuce, tomato, carrot, beetroot, onion and reduced fat cheese.
Beverage options
• Coffee or tea with/without reduced fat milk – if you add sugar try to reduce the amount you add
• Water
• Try to avoid fruit juice but if you have to have it then make sure you get those with no added sugar and even try mixing it with 50 per cent water.
• Reduced fat milk
Reader question...
I eat a gluten free diet but I'm often hungry as the food is often not as filling. Is there anything I can do to help this? My friend is in the same boat, she eats four main meals a day due to this but as there are not real carbohydrates in the food she eats so she never puts on any weight.
You have mentioned both gluten free eating and weight management here and without knowing your individual circumstances it’s too difficult to give appropriate advice on these topics.
I would suggest coming and seeing a dietitian at Bendigo Health who can give you far more specific advice tailored to your needs which will be far more beneficial.
If you are finding that you are regularly hungry it might be worth increasing the protein content of your meals as this helps you to feel full after eating. Some high protein foods include meat, chicken, fish, eggs and dairy.
In addition to this, increasing your fibre intake can also help you stay full for longer after eating. Good sources of fibre include fruits (include the skins), vegetables, nuts and legumes.
Adults should aim for between 25-30 grams of fibre daily.
Important footnote
Please be aware that the presented information may not be suitable for you if you have specific health conditions and you should seek the assistance of an accredited practising dietitian for individualised nutritional advice by clicking here
Editor's note: To ask Michael a question, use the comment section at the bottom of this story page. Thanks to everyone who has sent questions through so far.