![]() Phew - coffee makes it into the meal plans. Snacks – one piece of fruit, two cups of veggie sticks with hummus and a latte.Dinner – one cup of wholemeal pasta with a veggie-packed bolognese sauce made with lean beef mince and a sprinkle of cheese. ![]() Lunch – tuna sandwich on wholegrain bread with one cup of salad and a quarter of an avocado.Breakfast – half a cup of natural muesli with a small tub of yoghurt and one piece of fruit.Not only will they help you hit your daily food group targets, but they’ll give you the right proportion of macros and a tonne of micronutrients to keep your body working at its best. To give you an example, here’s a handful of dietitian-approved daily meal plans that you can mix and match throughout the week. The exact amount of serves you need from each from of these food groups each day differs depending on your age and gender. As an added bonus, these foods also provide protein to support lean muscle mass. This food group provides all-important calcium for strong bones and teeth. Milk, yoghurt and cheese, or calcium-fortified options like soy milk. Rich in muscle-building protein, these foods also contain micronutrients like iron for oxygen transport and zinc for wound healing. Meat, poultry, seafood, eggs, legumes, tofu, nuts and seeds. Grains provide carbohydrates for energy, as well as fibre for a healthy digestive system and energising b-group vitamins. This group includes bread, pasta, rice, breakfast cereal and quinoa. Pasta is a part of the "grains" food group.
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