3. Swap the White for Brown As a general rule, you should strive to swap white for ‘brown’ when it comes to grains. Leave the white bread on the shelf and try a healthier option like a wholegrain sourdough rye bread or spelt bread. White bread and pasta is usually made from bleached wheat flour and is lacking the nutritional value that its wholegrain counterparts offer. Spelt pasta makes a delicious change from regular white wheat pasta and quinoa is a great alternative to cous cous. Try tossing some cooked quinoa with fresh herbs, baby spinach, leftover grilled salmon, extra virgin olive oil and your seasoning of choice for a quick and filling lunch – yum! 4. Swap Process ed Foods for Whole Foods When hunger strikes and you find yourself reaching for the chips, crackers or other packaged snacks, think twice! By eating as much whole, unprocessed food as you can, you are providing your body with the nutrients it needs in its purest form. Get prepared at the beginning of the week and chop up fresh crunchy vegetables like carrot, cucumber, celery or capsicum and store them in airtight containers in the fridge. Whiz some boiled chickpeas* with two tablespoons of tahini, one tablespoon of extra virgin olive oil, one clove of crushed garlic, lemon juice, salt and pepper and you’ll have yourself a delicious hummus to go with your vegetable sticks! *Organic tinned chickpeas will also do if you don’t have time to boil your own, but just be sure to check the tin’s nutritional info and make sure the sodium levels are not too high. Nutrition & Fitness 5. Sneak in Extra Vegetables Parents will probably already be familiar with this technique but it’s also very relevant for grown ups too! Adding extra vegetables to dishes like bolognese sauce, chilli con carne, soups or stews will mean an increased fibre intake – something your digestive system will thank you for! An optimum digestive system means your body will be able to properly break down the food you eat and absorb the nutrients it needs and will make you feel generally ‘better’ and less sluggish. pm pindaramagazine.com.au Pindara Magazine 73
Pindara Private Hospital Magazine - Issue Two
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