Nutrition Tips with Sarah

Selph Naturopath, Sarah, gives some great resources this week to build better balanced meals and healthy snack ideas for lasting energy to keep your body nourished.

What is a balanced meal?

A balanced meal is made up of:

1. Protein: Palm sized portion of eggs, fish, chicken, beef, legumes or beans.
2. Fibre rich complex carbohydrates: Legumes, beans, whole grains, sweet and white potato, carrot and pumpkin.
3. Healthy fats: Nuts seeds, oily fish, avocado, olive oil and nut butter.
4. Green leafy and other fibrous vegetables vegetables: Unlimited amounts of spinach, kale, silverbeet, broccoli, cauliflower, zucchini, capsicum and cabbage.

Building a better breakfast.

Set up your energy levels for the day with a better breakfast.

Prioritise eating a balanced breakfast to avoid cravings later in the day and roller coaster energy levels.

• Smoothies are great on the go nourishment.
• Make sure to add some protein to breakfast. If you love avocado and toast, try adding an egg or a sprinkle of seeds.
• Homemade egg muffins or frittatas are excellent options that can be prepared ahead of time with a variety of ingredients that will sustain energy levels and keep meals interesting.

Building a better smoothie.

• 1 – 1. 5 serves of fruit, (1/2) banana, berries, mango, etc.
• 1 – 2 vegetables (spinach, kale, frozen zucchini etc.)
• Small handful of nuts and seeds (pumpkin, sunflower, walnuts, brazil nuts etc.) or 1 tsp of nut butter.
• 1/4 cup of oats (a nice breakfast addition will of fibre to keep you full or longer).
• An additional protein source such as protein powder or greek yogurt.
• Liquid base like water or milk of choice.
• Optional to add: Spirulina, greens powder, maca for energy, cacao for chocolate flavour.

Be mindful of adding too much sugar in the form of fruit and be mindful of the amount of nuts seeds and nut butters. When it comes to choosing a protein powder, simple is best. Sarah’s favourite is a collagen protein powder; easy to digest and excellent for the gut, hair, skin and joints.

Choosing a snack.

Snacks should look like a mini balanced meal:

• Small handful of nuts (for protein and healthy fats) and a piece of fruit (carbohydrates).
• High fibre crackers (full of whole grains nuts and seeds, ditch the rice cakes) and hummus.
• Vegetable sticks and hummus.
• A few almonds and 2 pieces of 70% dark chocolate.
• Greek yogurt (I love the Chobani brand as it is high in protein) with some berries.

Try to avoid high sugar and refined snacks as this will rapidly increase your blood sugar and insulin response, which quickly leaves you feeling hungry again and often has a subsequent significant drop in energy levels.

What we snack on when we are stressed, tired or triggered is important to become aware of.

If you haven’t already download the Food & Mood Diary document to learn more about your habits.