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Boost your energy with food

by Lynn Grieger, R.D., C.D.E.
continued from page 3

Snacks
Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high.

  • Small handful dried fruit and nuts
  • Apple with peanut butter
  • Banana with peanut butter
  • Orange slices and one ounce of low-fat cheese
  • Small portion high-fibre cereal with skimmed milk
  • Small turkey or ham sandwich on wholegrain bread
  • 75g chickpeas, chopped tomatoes and cucumbers with 2 tablespoons low-fat Italian dressing
  • Half wholegrain English muffin with 25g melted cheese
  • Half wholegrain bagel with 2 tablespoons hummus
  • 1 boiled egg with 1 slice wholewheat bread
  • Small portion of low-fat cottage cheese with pineapple
  • Small portion of plain yoghurt with low-sugar muesli
  • 100g water-packed tuna with 6 low-fat biscuits
  • Healthy do's and don'ts
    Do:

    • Drink plenty of water - at least eight glasses every day
    • Take a daily multivitamin supplement
    • Choose whole, unrefined grain products as often as possible
    • Limit alcohol to no more than one drink per day at the most
    • Eat a piece of fruit if you're craving something sweet
    • Try one long-lasting boiled sweet when all else fails

    Don't:

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