better your mood with food - dietitianconnection.com · veggie burger patty omelette minestrone + +...
TRANSCRIPT
![Page 1: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/1.jpg)
BETTER YOUR MOOD WITH FOOD
Kathleen AlleAumeNutritionist, Exercise Physiologist and UNCLE TOBYS Ambassador
![Page 2: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/2.jpg)
A wholeDiet
approach
FRUIT & VEGETABLES
Fermenteddairy
WHOLEGRAINSLEGUMES
Healthyfats
Leanprotein
![Page 3: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/3.jpg)
FIBre: A forgotten ingredient
FermentationBy bacteria
Ingestion ofDietary fibre
Production ofShort-chain fatty acidsà à
![Page 4: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/4.jpg)
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
![Page 5: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/5.jpg)
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
![Page 6: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/6.jpg)
Love your legumesSpaghetti Bolognese
Taco or burrito
Veggie burger patty
omelette
minestrone
+
+
+
+
+
lentilS
Red kidney beans
chickpeas
black beans
broad beans
=
=
=
=
=
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
![Page 7: BETTER YOUR MOOD WITH FOOD - dietitianconnection.com · Veggie burger patty omelette minestrone + + + + + lentilS Red kidneybeans chickpeas black beans broad beans = = = = = Per serve](https://reader034.vdocument.in/reader034/viewer/2022051908/5ffbfaebffa4b73c1c1622a7/html5/thumbnails/7.jpg)
Other good mood factors
STARTING THEDAY RIGHT
Getting enough sleep
Managing stress
Exercisingregularly
eating mindfully