Bananas are one of nature's superfoods and a healthy way of satisfying the need for something sweet. They are a great source of vitamin C, fibre, vitamin B6 and potassium. Being a food with a medium G (glucaemic index) bananas give a gradual release of energy. That makes them an ideal snack for anyone that is wanting an energy boost.
Kick start your day with a healthy breakfast.
Wholemeal and wholegrain breads and cereals fill you up longer than low-fibre white varieties. Go for more than 5g fibre per 100g for bread and choose untoasted cereals with more than 7g fibre per 100g. Fruit or vegetables are a nice crunch. Reduced-fat milk low-fat yoghurt or cottage cheese for strong bones and teeth.
Eggs or baked beans to fill you up for longer.
Wholegrains
Wholegrains are full of nutrients, but you need to eat the whole of the grain to get the whole of the goodness.
When grains are refined, the bran and what germ layers are stripped away, along with much of the fibre, vitamins and minerals.
Pack a healthy lunch.
Include something from each four food groups:
Breads and cereals
Vegetables and/or fruit
Lean meat, seafood or dried beans, nuts or eggs
Milk and milk products
Snack wisely
For active children chose healthier options. Include high-performance foods such as nuts and seeds, wholegrain or rice crackers, pretzels or plain popcorn.
Snack at set times such as 2 hours before a meals. This enables children to refuel without spoiling their appetites.
Greens, yellows and red
Go for 5+ servings a day include such as items as 1 medium sized fruit such as an apple, banana or mango.
½ cup raw, cooked or canned fruit or vegetables. 1 cup cooked potato, kumara or taro. 2-3 small apricots or plums 3 prunes, dates or figs
Please remember fresh and in-season or frozen are best, but canned is good for you. Choose fruit canned in unsweetened juice and vegetables canned without added salt.
An apple a day
Apples are as good as they say, affordable, delicious and nutritious. Apples are a light but filling snack Apples are a source of fibre which helps keep you regular and healthy on the inside. Apples are fill of antioxidants and are fat free Apples stimulate the gums and increase saliva production, they also support oral health.
Nuts the power packed snack.
A nutritious snack enjoy them on their own Sprinkle on top of your breakfast cereal Add to salads, stir fries and other savoury dishes Mix with dried fruit for an energy boosting snack.
My thanks to New World, NZ Heart Foundation and Sophie Gray for their permission to reproduce some of the information contained in their booklet “eat wise and exercise.”
Eat wise booklets are available FREE in ALL NEW WORLD Supermarkets.
