Health > Diet & Nutrition

Eating plan: boost your energy!

Thursday, April 9, 2009
Boost energy

Eating a well balanced diet is important not only for general health and wellbeing, but it can also help to maintain your energy levels, helping you to get through your day. One of many key nutrients that help with energy production in the body is iron.

Iron is an essential mineral found in every cell in the body. About two-thirds of our body’s iron is found in the form of haemoglobin - the red pigment of blood that carries oxygen from the lungs to the rest of the body. The oxygen is used to burn carbohydrates and fat and release the energy stored inside.



 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

¾ cup of iron-fortified breakfast cereal with 125ml skim milk

1 slice of wholemeal toast with 1 tb honey

250ml glass of orange juice

 1 cup porridge with 100g low-fat yoghurt & 50g blueberries 1 cup bircher muesli topped with 100g low-fat natural yoghurt & 50g berries

¾ cup of iron-fortified breakfast cereal with 125ml skim milk & 2 whole apricots

1 slice fruit toast with 1 tsp table spread

1 cup of iron-fortified breakfast cereal with 125ml skim milk, 100g low-fat natural yoghurt & 3 strawberries

Scrambled eggs (2) on 2 slices of rye toast served with roasted tomatoes

250ml Glass of apple juice

1 cup Bircher muesli topped with 100g low-fat natural yoghurt & 50g berries

1 x Crumpet with 1tb honey

Morning Tea Regular skinny latte 1 cereal bar

Piece of fruit

 200g Fruit salad with 1tbsp mixed nuts 10 x rice crackers Skinny hot chocolate (250ml) 50g Carrot & celery sticks with 50g low-fat tzatziki dip
Lunch Toasted Turkish sandwich with smoked salmon (50g), capers(10), rocket (20g), tomato, reduced-fat cream cheese (30g) & Spanish onion 400ml Lentil, tomato & vegetable soup served with 2 slices wholegrain toast

Toasted ham (2 slices), tomato and 1 slice reduced-fat cheese on wholegrain bread

200g tub of low-fat fruit yoghurt

 Leftover chicken, plum, cashews & vegetable stir-fry with 1 cup cooked brown rice Sweet chilli chicken (50g), avocado (1/4) & crouton (20g) salad

2 x 100g sushi rolls with meat, chicken or fish

Orange

1 medium baked potato with kidney beans (2 tbsp), light sour cream (1tbsp), reduced-fat cheese (1/4cup) and chives

2 x mandarins

Afternoon Tea 50g mixed nuts & dried fruit 2 slices reduced-fat cheese & 4 wholegrain crispbread Small tin of tuna on 4 small wholegrain crackers Bran & fruit muffin (80g)

30g unsalted almonds

 30g unsalted almonds 1 cereal or nut bar
Dinner Vegetable lasagne with 2 cups of side salad & slice of crusty bread Steak (100g cooked meat) topped with tomato chutney & served with roasted chat potatoes (5) & 2 cups steamed vegetables Chicken (100g), plum, cashew & vegetable stir-fry with 1 cup cooked brown rice 1 small smoked ham & pineapple pizza with a 2 cups side salad

Lamb roast (100g cooked) with 2 x roasted potatoes & 2 cups vegetables

Glass of red wine (150ml)

Teriyaki fish (120g cooked) with Singapore noodles (1 cup) and salad

Glass of white wine (150ml)

 Beef (100g cooked meat) stroganoff on pasta (1 cup cooked pasta) with 2 cups side salad
Dessert/Supper 100g Fruit salad & 2 scoops low-fat vanilla ice-cream 1 x baked apple with ¼ cup custard 2/3 cup of Special K with Chocolatey Flakes Skinny hot chocolate (250ml)

200g tub of low-fat fruit yoghurt

150g tub of frozen yoghurt tub Good quality dark chocolate

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

What's your BMI?

TOOLS

Body Mass Index (BMI)The BMI is an indirect measure of body composition, based on your height and weight. Find out yours. MEASURE YOUR BMI Burn BarometerHow many kilojoules do you burn? Calorie CounterHow many do you consume? Energy EstimatorJust how much food should you be eating just to make you through each day? Due Date CalculatorFind out when your baby is due.