User's comments:
"For lunch, I have a salad that I alternate between one chicken breast (which I steam in the microwave), half a can of tuna (in brine) or two hard-boiled eggs. With this I have five multigrain Provitas and drink water throughout the day.
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"I use low-fat mayo and do not add cheese to any of my salad variations. Sometimes I add apples to my salads. I feel this does sustain me throughout the afternoon and I don't get lethargic at 4pm.
"For breakfast, I do not have an appetite and prefer to rather have a grapefruit or orange or whatever piece of fruit I've got and a cup of coffee. I can't eat bread and cereals leave me hungry by 10am."
Expert's comments
Thank you for sending through your meal plan. I'm first going to discuss your lunch choices and then deal with breakfast.
Lunch:
Congratulations on your balanced choice of foods. Your lunches consist of a fibre-rich carbohydrate/starch (five multigrain Provitas); a low-fat protein; a small amount of fat and at least 2-3 vegetables and/or fruit. With this combination, it is not surprising that you are able to maintain stable blood sugar levels and have sustained energy levels throughout the afternoon.
Eating regularly/‘nibbling’ on healthy food choices throughout the day (five times a day) means you maintain a constant blood sugar level. In so doing, you will not experience sugar highs and lows, cravings, fatigue and lapses in concentration.
Maintaining constant blood glucose also aids weight control. I would like to suggest that you eat a healthy mid-morning and/or mid-afternoon snack to avoid any slumps in blood sugar levels in the hours between your main meals.
Examples of healthy snacks could include:
1 medium fresh fruit
Fruit salad (low-fat/fat-free yoghurt and mixed seeds can be added)
Dried fruit rolls, sticks and bars, fruit dainties
1 small banana, carrot, date & nut or bran muffin (size of your fist or a tennis ball)
175ml yoghurt or 300ml drinking yoghurt (low-fat/fat-free)
Nuts, peanuts and raisins, dried-fruit-and-nut mix (1 handful)
Vegetable bites, e.g. tomato wedges, cucumber or carrot sticks, celery sticks, baby tomatoes
Popcorn (made with minimal oil)
Something to be aware of is the amount of low-fat mayonnaise you use. Remember that you want to keep meals lower in fat. I have included a guide for portions of fats:
1 tsp margarine, butter, oil or regular mayonnaise
2 tsp regular salad dressing
4 tsp low-oil dressing/mayonnaise
2 tsp peanut butter
¼ avocado pear
6 olives
3 tsp sunflower/sesame seeds
As far as cheese is concerned, avoid labelling it as a ‘no-no’ food. Remember, it is a very good source of calcium (a matchbox size of cheese contains approximately the same amount of calcium as a glass of milk) and, in controlled amounts, should form part of a balanced eating plan. Opt for lower-fat options like Dairybelle Delite medium-fat cheese, Parmalat reduced-fat cheese, Woolworth’s reduced-fat white cheddar, Mozzarella, feta etc.
Drinking water throughout the day is an excellent habit to adopt. Water is considered the ideal drink to quench thirst and ensure hydration, yet it tends to be sidelined as an important component of our daily intake.
Many people choose alternatives such as cool drinks, fruit juices, coffee, tea, milk or sport drinks, which may or may not contribute to the overall energy intake.
Most people are familiar with the general recommendation for adults of eight glasses of water per day, which is based on a specific formula for an average 70kg male.
Estimating water or fluid intake requirements is not easy and individual requirements are highly variable. It depends on the person as well as other factors such as activity, humidity, climate, body temperature and body composition.
The latest recommendations are in fact 12 glasses (250ml) for men and 10 glasses (250ml) for women a day. So, keep that water bottle on your desk or in your car and get drinking!
Breakfast:
When we eat breakfast, we literally break the fast from sleeping six to 10 hours. Eating breakfast every morning will ensure appropriate blood sugar levels throughout the morning and has been proven to help control portions at meals later in the day as well as helping with weight management.
Many people do struggle to eat early in the morning before leaving for work. If this is the case, try to eat a healthy breakfast when you get to work (8:00-8:30 a.m.).
Eating only a fruit is at least a start. Fruit is predominantly made up of carbohydrates, your body’s primary source of energy, which will be digested within one to two hours. So, you'll probably be hungry soon thereafter.
It would be a good idea to then have a balanced snack mid-morning (which contains protein, starch, and is low in fat). It is not clear which cereals you eat. Breakfast cereals rich in fibre and eaten in combination with low-fat/fat-free dairy, e.g. yoghurt or milk, should sustain your energy levels throughout the morning or at least until mid-morning snack time.
Here are some examples of good breakfast options. Choose what suits you:
Fibre-rich cereal or porridge (e.g. Kelloggs High Fibre Bran, Bokomo Wholewheat and Apple Bake Pronutro, Fineform Muesli, Jungle Oat Bran, Bokomo Oats) with low-fat or fat-free milk. Add some chuncks of fruit and/or seeds and raisins for a little variety.
Smoothies (ingredients should ideally include at least two fruits, oats/oatbran/fibre-rich cereal, low-fat dairy).
Scrambled eggs on 1-2 slices of wholewheat or low-GI toast.
175ml low-fat yoghurt, fruit cut into chunks, tropical fruit muesli (see recipe).
Oatsoeasy with low-fat (2%) milk and berries.
Weetbix, Pronutro or Cornflakes, low-fat (2%) milk and sliced banana (or one cup of fruit juice, diluted with water - ½:½).
Cooked porridge (oats, Tasty Wheat, Kreemy Meel or 1-minute Maltabella), low-fat (2%) milk and sliced banana or mixed berries (or 1 cup of fruit juice, diluted with water - ½:½).
A cup of coffee, made with low-fat or skim milk and with very little or no added sugar is fine when taken in combination with the breakfast.
Keep it up and remember to continue eating your three meals a day with healthy snacks in between!
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