Rating: 9 out of 10

User's comments:
"Lunch usually consists of nuts, fish or chicken; two Ryvitas; and a salad of some sort. In this case, I used cherry tomatoes, cucumber, raw mushrooms, some mozzarella, and a little basil pesto for the salad.

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"I'll add the pine kernels (100g) and snack on the Ryvitas. As a treat, I packed low-fat Melrose cheese and, later this afternoon, I'll eat another Minneola."

Our expert's comments:
The verdict:
Well done! This plate seems to have a good balance. Protein, carbs, low-fat options, veggies and fruit – they're all there.

The correct carbohydrates are often referred to as “complex”, unrefined carbohydrates, low glycaemic index (GI), high fibre or slow release. These include wholegrains, pasta, rice, potatoes, sweet potatoes, fruit and veg. These will help to ensure a gradual and slow increase in blood glucose – hopefully making those mid-morning and mid-afternoon highs and lows a thing of the past. They're also rich in vitamins, minerals and fibre.

The Ryvitas have an intermediate GI, which – together with the salad and cheese – will have a favourable effect on your blood sugar. If you are active (exercise three times a week or more), aim for three to four Ryvitas.

Please remember that carbohydrate is the most critical source of fuel for day-to-day activities, especially during exercise. A low-carb diet will only lead to a general lack of energy and fatigue. Your body is able to utilise carbohydrates very efficiently and will only store it as fat if consumed in excess.

Another plus is that your salad bowl is packed with health-boosting phytochemicals, antioxidants, vitamins and minerals – perfect for boosting your immunity and cutting your risk of heart disease and cancer. The Minneola is a step in the right direction to eating two to three fruits per day and it's a great source of vitamin C!

Cheese is also great for bone health. Always opt for lower fat cheeses (medium to low fat), as you have done.

Suggestions:
With our hot weather, don’t forget to drink enough water. South Africa still has good quality tap water, so there’s really no excuse.

Take your water bottle to work and carry it with you throughout the day. Aim for at 1˝-2 litres of water per day. If you don’t like the taste of water, flavour it very slightly with a juice concentrate. Try not to have more than three cups of tea or coffee per day as the caffeine is a diuretic which increases your fluid losses.

Remember nuts are ‘the crunch with the punch’ as they are rich in protein and healthy fats (polyunsaturated). Adding nuts to your daily diet will cut your risk of cancer, heart disease and diabetes. Eat moderate amounts if you need to shake a few kilos (one handful).
 

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