On the Coast – Over 55 Issue 31 I September/October 2019 | Page 13

cholesterol levels. Omega-3 rich seafoods include salmon, sardines, tuna, herring and anchovies. Fresh, canned or boxed are all fine! Fruit and Greek Yoghurt These were commonly use for a dessert or snack. Similar to your veggies, the fruit is abundant in fibre, vitamins and minerals. The yoghurt provides more food for your gut bacteria, is filling, and is a source of calcium. Seasonal, sweet and crunchy fruit with a creamy yoghurt made for a budget friendly, delicious snack or dessert. Healthy fats It would be hard to find a pantry without a bottle of extra-virgin olive oil! It is a good source of heart-healthy fat and is full of phytonutrients (or plant- nutrients), like antioxidants and anti- inflammatories. These have been shown to assist with health in many ways. You can use EVOO in baking, grilling, sautéing, stir-frying – or dressing on salads and vegetables. Other common healthy fats included nuts and seeds. (Avocados were uncommon, but are also one!), Different nutrients in a variety of some of the foods mentioned above in the Mediterranean eating pattern, have also shown links between improved brain functioning, mood and aging. So, how can we put more of the Mediterranean into our meals? I have 10 top tips To increase plant proteins, add legumes to casseroles, bolognaises, curries, soups, stews, salads or burger patties! These are a cheap and could be an idea for a vegetarian meal! Try aiming for 1-2 vegetarian meals per week and omega-3 rich seafoods and red meats 2-3 x per week each. Make up the remaining days with your families favourite dishes with white meat and eggs. Less processed meats in deli meats and sausages can help your bowels too. Getting your seafood: top crackers, grains or salad at lunch with canned fish. For dinner make a tuna bake or 1 2 3 enjoy crispy skinned salmon with your favourite side of fresh veg. Blend chickpeas into hummus, or making with pumpkin and beetroot and delicious too. For nuts and crunch – top your salad, pasta or breakfast with some nuts or have as a snack. Enjoy fruit and creamy yoghurt as a dessert or snack. Or try adding fruits to a salad – they can make a bland meal a little more interesting and are cheaper than packaged food too. Cook, spread and drizzle with your foods with extra-virgin olive oil. Top avocado on toast, a sandwich or your lunch crackers like Vita-Weats or Ryvita’s. Enjoy being physically active – finding something you enjoy or ask a friend to come too. When you’re able – share meals together, laugh and enjoy your food! 4 5 6 7 8 9 10 Nicky is an accredited practising dietitian. She enjoys being hands on creatively – often with food, art and gardening – and loves helping others find their own inspiration in the kitchen. Nicky works for Bright Diets, Go4Fun and teaches various cooking programs on the Central Coast.  Moving or downsizing doesn’t have to be stressful Take the pressure out of moving home with Transition Angels. You’ll be amazed at the careful way they handle all the details – from help with decluttering, through to setting up your new home just the way you like it. The transition from where you are, to where you want to be, just became a whole lot easier. 1300 730 028 [email protected] www.transitionangels.com.au Follow us on Facebook! We break down the transition process into easy stages: • decluttering • rubbish removal • pre-sale styling • packing • coordination of removalist • cleaning • unpacking and setup Call Jenni on 1300 730 028 for a free consultation and quote. SEPTEMBER/OCTOBER – ISSUE 31 13