Your Healthy Eating Plan for 2013

There’s no time like the New Year to start fresh with a wholesome, healthy diet that will make you look and feel great. However, if you have a busy social life or are constantly on the go, it can be hard to find healthy options and stick to your eating plan.

Caitlin Reid, dietitian and exercise physiologist from Health & the City has prepared a plan that will make sure you stick to your resolve to eat healthy - whether you’re at home, out and about or eating out.

BREAKFAST

Home Cooked Options

1. 2 wheat biscuits with 250ml low-fat milk and 150g tinned fruit in natural juice

2. 2 boiled eggs with soldiers (1 slice wholegrain toast) and berry smoothie (made with 125ml low-fat milk, 100g low-fat natural yoghurt and 150g berries).

3. Quinoa porridge made with ½ cup quinoa flakes and 125ml low-fat milk, topped with 100g low-fat vanilla yoghurt, a sliced banana and a sprinkle of cinnamon

On-the-go Options

1. Fruit Salad (150g) and 1 tub low-fat natural yoghurt and 1 slice wholegrain bread with 1 tsp peanut butter

2. Banana smoothie made with 125ml low-fat milk, 100g low-fat natural yoghurt, banana and ½ cup oats

3. 1 slice of fruit loaf topped with 40g reduced-fat ricotta and 1 sliced banana

Out & About Options

1. 2 poached eggs with smoked salmon, avocado on 1 slice wholegrain sourdough with 125ml of orange juice and regular skim latte

2. Chickpea or corn fritters with roast tomato, avocado, spinach and a poached egg with a regular skim latte and 125ml apple juice

3. ½ cup untoasted muesli, 200g low-fat yoghurt and 150g of berries

LUNCH

Home Cooked Options

1. Warm Lamb Rump Salad , 2/3 cup steamed brown rice, apple and 1 tub low-fat yoghurt

2. Tinned tuna (100g), sultanas (20g), slivered almonds and brown rice salad (2/3 cup) with cucumber, cherry tomatoes, rocket and spring onions with 1 tub low-fat yoghurt

3. Egg (2 eggs), lettuce, grated carrot and Alfalfa sprouts wholegrain bread sandwich with 1 cup fresh fruit salad topped with 1 tub low fat yoghurt.

On-the-go Options

1. Beef and Zucchini Salad with 1 slice wholegrain bread. 20g of dried apricots with 1 tub low-fat Greek yoghurt

2. Smoked salmon and asparagus quiche served with 2 cups of salad with a vinaigrette dressing. A piece of fresh fruit and 1 tub low-fat yoghurt

3. Veggie burger: patties made with ½ cup chickpeas, egg, breadcrumbs and onion served with cucumber, tomato, spinach and 40g low-fat cottage cheese served on wholegrain roll. Apple

Out & About Options

1. Sandwich bar: Roast beef slices with a slice of cheese, tomato, cucumber, spinach and avocado in a wholemeal wrap with a piece of fresh fruit

2. Japanese place: Tuna and avocado sushi roll with seaweed salad, 1 tub of low-fat yoghurt and a piece of fresh fruit

3. Salad bar: Chicken and roast pumpkin salad with baby spinach, a nectarine and tub of low-fat yoghurt

DINNER

Home Cooked Options

1. Grilled salmon (200g) with dill, mushroom and capsicum brown rice risotto (⅓ cup) + 2 cups steamed carrots and beans

2. Rump Steak with fresh Latin Salad + ¾ cup cooked couscous
3. Chicken stir-fry (200g breast, sliced) with bok choy, carrots and capsicum and ⅓ cup cooked basmati rice

On-the-go Options

1. Beef Pad Thai

2. Tuna pasta bake: 200g tuna, 1 tsp oil, low-fat cottage cheese, zucchini, mushrooms, eggplant, capsicum and ½ cup cooked pasta

3. Vietnamese chicken noodle salad: 200g chicken breast, ⅓ cup soba noodles and 2 cups salad with an oil and vinegar dressing

Out & About Options

1. Grilled Snapper (200g) with 2 cups salad and new potato

2. 3 x Lamb cutlets (pan fried) with 150g mashed potato and 2 cups steamed vegetables

3. Oyster tofu (200g), cashew and vegetable stir-fry with 2 cups of vegetables and ⅓ cup steamed rice

Accredited practising dietitian and exercise physiologist Caitlin Reid (Health & the City) has developed menu plans and weight loss tips tailored to the needs of young women. Designed to appeal, they are not too restrictive, allow for some alcohol so young women can continue socialising, and provide options for eating at home, out at restaurants, and on the go.

For more information on Catitlin Reid and how to achieve a diet that works for you, get to www.healthandthecity.com.au/caitlin-reid

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1 comment
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Posted by John5Report
Thank you for this magnificent information. I am a great advocate of healthy eating. Not only do I live a healthy lifestyle I also have hoodies, t-shirts and caps that advocate the healthy living ideologies and philosophies :)