better your mood with food - dietitianconnection.com · veggie burger patty omelette minestrone + +...
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BETTER YOUR MOOD WITH FOOD
Kathleen AlleAumeNutritionist, Exercise Physiologist and UNCLE TOBYS Ambassador
A wholeDiet
approach
FRUIT & VEGETABLES
Fermenteddairy
WHOLEGRAINSLEGUMES
Healthyfats
Leanprotein
FIBre: A forgotten ingredient
FermentationBy bacteria
Ingestion ofDietary fibre
Production ofShort-chain fatty acidsà à
Up your grain gameBREAKFAST LUNCH DINNER
DAY 15 SERVES WHOLEGRAINS
= 10G FIBRE ½ cup rolled oats = 1 serve
2 slices WHOLEGRAIN bread = 2 serves
1 CUP cooked BROWN RICE = 2 serves
DAY 24 SERVES WHOLEGRAINS
= 16G FIBRE 2 BREAKFAST BISCUITS = 1 serve
4 WHOLEGRAIN CRISP BREADS = 1 serve
1 CUP cooked WHOLEMEAL PASTA = 2 serves
DAY 36 SERVES WHOLEGRAINS
= 10G FIBRE 2 slices MULTIGRAIN bread = 2 serves
1 CUP POPCORN = 2 serves
1 CUP COOKED QUINOA= 2 serves
5 AND 2 A DAYWholegrain
servesFruit & veg
servesProtein serves
Fibre serves
Breakfast½ cup rolled oats + milk + 1 banana
Lunch2 slices of bread + canned fish + 2 cups salad
Snacks1 Apple + 30 g (handful) nuts
Dinner100g chicken + 2 cups Asian greens + 1 cup brown rice
27G
Breakfast2 wholegrain breakfast biscuits + milk + 1 cup blueberries
Lunch4 wholegrain crispbread with cheese and tomato + ¼ avocado
Snacks1 pear + 1 cup yoghurt + 30g walnuts
Dinner1 cup pasta + ½ cup lentils + 1 cup tomatoes + 1 cup salad
48G
Breakfast2 slices of multigrain toast with 2 eggs + 1 kiwi fruit
Lunch1 Chicken whole grain wrap + 2 cups salad
Snacks1 cup popcorn + 1 orange
Dinner1 cup quinoa + 1 corn cob + ½ medium sweet potato + 1 carrot
32G
Love your legumesSpaghetti Bolognese
Taco or burrito
Veggie burger patty
omelette
minestrone
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lentilS
Red kidney beans
chickpeas
black beans
broad beans
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Per serve (x4)4g protein3g fibre
Per meal 26g protein 26g fibre
Per serve (x6)6g protein 5.5g fibre
Per serve (x2)7g protein7.5g fibre
Per serve (x4)3g protein3.5g fibre
Other good mood factors
STARTING THEDAY RIGHT
Getting enough sleep
Managing stress
Exercisingregularly
eating mindfully