during your night shifts. There are
so many options such as cashews,
almonds, walnuts and pistachios
(just make sure you choose the
unsalted versions, usually found in
the fruit & vegetable section of the
supermarket). They are high in
protein, good fats, and are really
filling- meaning you will be less
likely to go for the fast food later
on!
With this, and everything else I
have discussed in mind, here are a
few meal ideas for you: (see menu
to left)
I would really encourage you to
start preparing and cooking more
of your food at home- as this way
you have so much more control of
what goes in it. Keep a takeaway as
an occasional treat, rather than an
everyday staple. Good luck with
reaching your goal! ∎
Robert Hobson is a registered
nutritionist and qualified trainer for
the Royal Society of Public Health.
He's over 15 years experience in
consulting people or organisations in
food and nutrition. He has a BSc in
Human Nutrition as well as an MSc in
Public Health Nutrition. He used to
work for the NHS pro moting healthy
eating and has specialised in helping
government organisations meet
nutritional standards and legislation.
111
Image:Vitaman
FAST
BREAK ched or boiled)
a
s and
ble d , p o
s (scram con, mushroom
Egg
lle d ba
with gri
tural
matoes
rilled to ar free) with na fruit
g
sh
su g
Muesli ( aw nuts, and fre
,r
yoghurt
LUNCH ith baked
tw
en breas
h,
ed chick etables (spinac
Grill
eg
nd v
potato a arrots)
,c
melette
broccoli
cheese o
om and
Mushro e salad
rg
with a la
TEA
rice and
h brown
rry wit
Lamb cu
l toast
les
vegetab h on wholemea
fis
Tinned
SNACK ith you):
kw
e t o w or
ake thes
(t
s
Raw nut ed eggs
il
cken)
Hard-bo (roast beef, chi ear,
at
,p
Cold me esh fruit (apple ot of
r
p
f
Piece of banana) with a
e,
nectarin ghurt
yo
natural
You need to up your vegetable
intake, as currently your diet
seems to be very much lacking
these. You should be including
some fruit and veggies with every
meal. Some of these should be
fresh, but for convenience and
affordability frozen fruit and
vegetables also provide a good
option.