SLIDE 1
BETTER YOUR MOOD WITH FOOD
Kathleen AlleAume
Nutritionist, Exercise Physiologist and UNCLE TOBYS Ambassador
A whole Diet approach
FRUIT & VEGETABLES Fermented dairy WHOLEGRAINS LEGUMES Healthy fats Lean protein
BETTER YOUR MOOD WITH FOOD Kathleen AlleAume Nutritionist, - - PowerPoint PPT Presentation
BETTER YOUR MOOD WITH FOOD Kathleen AlleAume Nutritionist, - - PowerPoint PPT Presentation
BETTER YOUR MOOD WITH FOOD Kathleen AlleAume Nutritionist, Exercise Physiologist and UNCLE TOBYS Ambassador Lean FRUIT & protein VEGETABLES A whole Diet Healthy Fermented fats dairy approach LEGUMES WHOLEGRAINS FIBre: A
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SLIDE 3
FIBre: A forgotten ingredient
Fermentation By bacteria Ingestion of Dietary fibre Production of Short-chain fatty acids
à à
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Up your grain game
BREAKFAST LUNCH DINNER DAY 1
5 SERVES WHOLEGRAINS = 10G FIBRE
½ cup rolled oats = 1 serve 2 slices WHOLEGRAIN bread = 2 serves 1 CUP cooked BROWN RICE = 2 serves
DAY 2
4 SERVES WHOLEGRAINS = 16G FIBRE
2 BREAKFAST BISCUITS = 1 serve 4 WHOLEGRAIN CRISP BREADS = 1 serve 1 CUP cooked WHOLEMEAL PASTA = 2 serves
DAY 3
6 SERVES WHOLEGRAINS = 10G FIBRE
2 slices MULTIGRAIN bread = 2 serves 1 CUP POPCORN = 2 serves 1 CUP COOKED QUINOA = 2 serves
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5 AND 2 A DAY
Wholegrain serves Fruit & veg serves Protein serves Fibre serves
Breakfast ½ cup rolled oats + milk + 1 banana Lunch 2 slices of bread + canned fish + 2 cups salad Snacks 1 Apple + 30 g (handful) nuts Dinner 100g chicken + 2 cups Asian greens + 1 cup brown rice
27G
Breakfast 2 wholegrain breakfast biscuits + milk + 1 cup blueberries Lunch 4 wholegrain crispbread with cheese and tomato + ¼ avocado Snacks 1 pear + 1 cup yoghurt + 30g walnuts Dinner 1 cup pasta + ½ cup lentils + 1 cup tomatoes + 1 cup salad
48G
Breakfast 2 slices of multigrain toast with 2 eggs + 1 kiwi fruit Lunch 1 Chicken whole grain wrap + 2 cups salad Snacks 1 cup popcorn + 1 orange Dinner 1 cup quinoa + 1 corn cob + ½ medium sweet potato + 1 carrot
32G
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Love your legumes
Spaghetti Bolognese Taco or burrito Veggie burger patty
- melette
minestrone
+ + + + +
lentilS Red kidney beans chickpeas black beans broad beans
= = = = =
Per serve (x4) 4g protein 3g fibre Per meal 26g protein 26g fibre Per serve (x6) 6g protein 5.5g fibre Per serve (x2) 7g protein 7.5g fibre Per serve (x4) 3g protein 3.5g fibre
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Other good mood factors
STARTING THE DAY RIGHT Getting enough sleep Managing stress Exercising regularly eating mindfully