Get your New Year off to a Good Start with these Healthy Meal Options

Eating healthy doesn’t need to be difficult, by using fresh seasonal vegetables, it can be cheap, easy and good for you options. Unprocessed foods are the best way to ensure you are getting optimal nutrients (as most processing destroys at least some, if not all, nutrient value). Try starting your new year with one of these nutrient rich healthy meal options.

Breakfast

1. Oats as porridge or overnight oats – add your own banana or other fruit of choice
   If you want a fast-breakfast try the plain (not flavoured0 quick oats in the microwave
2. Yoghurt full-fat (Jalna Biodynamic Yoghurt is my preferred option) but any natural yoghurt that does not have added fruit or sugar is beneficial).  You can add your own fruit or sweeten with honey yourself just before you eat it along with the optional small amount of muesli. This way, the good cultures are not eaten away by the sugar before you eat it.
3. Eggs – Scrambled, boiled or poached – try with a little dukkah on topa great protein boost for the start of the day (or lunch if you are at home).Sourdough bread with Avocado &/or salmon.
4. Smoothies – with green veges or seasonal fruit.  Some of my favourite options are:
   1. mango and banana, with yoghurt and LSAMixed berries with coconut water and chia seeds
   1. Green smoothie with  rocket, cucumber, watermelon and mint

Options are only limited by your imagination – try a new combination and let us all know if it works for you.

Lunch

1. Salads with or without meat are my favourite.  If no meat, ensure you opt for high protein/complex carb ingredients such as tofu, haloumi, lentils, beans with a hommus or tahini dressing.
    – my favourites include Caesar salad, Greek salad or summer salads with fruits
2. Try mixing it up a bit with some Poke or Burrito bowl salads
3. Vegetarian Tacos
4. Sushi with brown rice and NO mayonnaise
5. Vegetable patties such as lentil burgers
6. The humble sandwich – made with sourdough bread filled with a full protein meat and salad

You could also alternate options above to change it up a little.

Dinner

1. Meat & Vegies/salad are common
2. If you are a regular meat eating family start increasing some meatless meals, increasing to a  few night a week vegetarian meal and one night fish (a good oily fish such as salmon or mackerel with lots of healthy Omega 3 oils))
3. Pesto – make your own fresh and delicious basil pesto and try it with zucchetti (zucchini cut into spaghetti sized strips) for a low carb option.
4. Homemade pizza (with a wholemeal base) and real whole food toppings
5. Steamed Salmon with fresh herbs
6. Wholemeal pasta with fresh vegetable sauce such as pesto, tomato and mushroom, or any other combination you enjoy.
7. Soups made from bone broth and/or 24 hour soaked legumes (lentils, beans, peas)

Snacks

1. Nuts (such as almonds) are good for increasing your protein and good fat intake
2. Fruit (2 pieces per day max)
3. Cheese (a good protein boost) with crackers 
4. Hummus and vege sticks: celery, carrot, cucumber, etc.
5. A small bowl of yoghurt (as per breakfast) is also an option
   

Drinks

1. Water At least 2 litres/day is recommended and even more in summer to keep you well hydrated.   If you are having difficulty fitting this in, try taking a drink of water every time (before or after) you go to the fridge.  Also increase your herbal tea intake as an alternative option to water.
2. Coffee/tea in the morning is fine – try to stick with just one cup a day to avoid fluctuations in energy and hormone levels.  A decaf in the afternoon if you are craving coffee after this is fine.
3. Herbal teas are a great option – choose peppermint or ginger if you want to improve your digestion, chamomile, passionflower, or lavender for a restful sleep, and licorice if you want a natural energy or sugar hit.
4. The latest research recommends the best amount of alcohol to consume weekly is ZERO! I know that it is a social norm in our society therefore I think moderation is always the best options, occasional alcohol is OK as long as it is not daily and 1-2 glasses max on the days you do drink (only 2-3 days per week).  At least have 2-3 alcohol free days and sorry but you can’t save up all your drinks and consume them all in one day 😊.

Iron Rich Foods:

• Red meat, pork and poultry
• Seafood
• Beans
• Dark green leafy vegetables, such as broccoli, rocket, spinach*
• Dried fruit, such as raisins and apricots
• Peas

And also eat Vitamin C rich foods at the same time:

• Oranges and other citrus
• Broccoli
• Grapefruit
• Kiwi
• Berries Blueberries(my favourite), Strawberries, Raspberries and others in season
• Tomatoes
• Leafy greens (remember to blanch your spinach leaves)
• Red & green peppers
• All the melons

*Remember to blanch your spinach leaves – to ensure you absorb all the nutrient value