Health > Diet & Nutrition

Eating plan: destress

Wednesday, October 14, 2009
Be active on a budget
In a stressful situation, many of us turn to food for comfort. The problem is, very rarely do we crave salads and fruit; we usually crave for sugary and fatty options such as cakes, chocolate and lollies.

When stressed, it’s important that you include low GI carbohydrates (such as wholegrain bread, low-fat milk and legumes) at each meal, as these foods can help control blood glucose levels and can help prevent binges on sugary foods.

Lean protein will help keep you feeling fuller for longer, while an array of fresh fruits and vegetables will complement your meal and provide a balanced diet. The eating plan below includes plenty of low GI carbohydrates, lean sources of protein and fresh fruits and vegetables, so stick to this next time you feel a bit stressed.


 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

3/4 cup of untoasted muesli topped with 125ml skim milk and 1 medium banana

200g fruit salad topped with 200g low-fat yoghurt and 2 tbsp mixed nuts

3/4 cup of untoasted muesli topped with 125ml skim milk and 1 medium banana

2 boiled eggs with 1 slice wholegrain bread

250ml glass of orange juice

1 cup porridge topped with 125ml skim milk and 1 medium banana

Poached eggs (2) on 1 slice sourdough with grilled tomatoes

Regular skinny latte

3/4 cup of untoasted muesli topped with 125ml skim milk and 2 whole tinned apricots

Morning Tea

100g low-fat yoghurt and 125g blueberries

1 slice of wholegrain bread with 1 tbsp honey

50g Carrot & celery sticks with 50g low-fat hommous

1 slice cafe-style raisin toast with 1 tsp table spread

30g dried fruit and nut mix

1 cereal or nut bar

Regular skinny latte with biscotti

Lunch

2 x 100g sushi roll with chicken, meat or seafood

250ml Miso soup

Smoked salmon (50g), reduced-fat cream cheese (2tbsp), rocket, capers (10), tomato & cucumber on lavash bread

400ml Quinoa & vegetable soup with a dinner roll

Toasted chicken (50g), 1 slice reduced-fat cheese, 1/4 avocado & tomato rye sandwich

Wholemeal pita with small tin tuna, cottage cheese (30g) , corn (1/4cup), alfalfa sprouts, cucumber & spinach

Chicken (50g), salad roll with 1/4 avocado and 1 slice reduced-fat cheese on wholegrain bread

Small vegetable tart with 2 cups side salad

Afternoon Tea

30g mixed nuts

1 cup air-popped popcorn

Regular skinny hot chocolate

1 slice reduced-fat cheese on 4 wholegrain crackers

30g mixed nuts

150g fruit salad topped with1 tsp seeds

1 slice reduced-fat cheese on 4 wholegrain crackers

Dinner

Fish (120g) with 1 cup mashed potato & 2 cups steamed vegetables

100g Steak with 1 cup mash potato and steam Asian greens

Pork (100g) & pineapple stir-fry with 1 cup cooked brown rice

11/2 cup tuna bake with side salad

Chicken (100g) stir-fry with vegetables a 1 cup steamed rice

100g roast lamb with roast vegetables (including one medium roast potato)

11/2 cup vegetarian gnocchi with side salad

Dessert/

Supper

1 Special K Chocolatey bar

200g tub low-fat fruit yoghurt

100g low-fat yoghurt and 125g blueberries

200g tub low-fat fruit yoghurt

20g good quality dark chocolate

1 fruit skewer with honey drizzled over the top

200g tub low-fat fruit yoghurt


Eating plan: budget conscious Eating plan: omega 3-rich Eating plan: destress Eating plan: healthy bones
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