Michael Lau Blog

Sensible snacking

Print and put on the fridge!

Nutrition | healthy eating | 10/10/2013


The key is to snack at 10 am and 2h30 pm.  Choose one from each list.  So 1 x protein and 1 fruit.  Taken together at snack time 10 am and 2h30 pm.

PROTEINFRUIT CARBOHYDRATE

  • Tsitsiki4cm’s of cucumber
  • 90ml A dip of Low fat Greek yoghurt with crushed garlic 1 Pear/ 1 plum/ 1 peach
  • 1 Tablespoon of peanut butter (don’t do this one to often)1 Orange/ naartjie
  • 2 Hardboiled eggs1 Apple (sliced)
  • 8 – 10 Almonds1 small mango
  • ¼ Cup of of Hummus10 Grapes
  • 5 Slices of Biltong NO fat/ 1 Stick of dried wors10 dried apricots
  • 1 Low fat yoghurt (any flavour)½ Cup baby carrots
  • Herbalife Bars (Chocolate and peanut/ Vanilla Almond / Citrus lemon)
  • Herbalife Gourmet Soup Sunny Tomato Flavour

PILE YOUR PLATE HIGH WITH

Green Beans; marrows; mushrooms; brinjal; patty pans; peppers; broccoli; cauliflower; asparagus; lettuce; tomato; cucumber; use olive oil and lemon for salad dressing.

LIMIT THESE VEGETABLES TO ONE AND ONLY ½ A CUP

Beetroot; pumpkin; butternut; onion; leeks; artichokes; sweet potato.

STAY AWAY FROM

Banana’s; breads; chips; chocolates; biscuits; slap chips; wraps; pizza; fruit rolls; left overs’ from last night; carbohydrates; fries; fried food; sauces; coolers; iced teas; sweeteners; white sauce; pasta; potatoes; rice; pap; creamy salad dressings.



The key is to snack at 10 am and 2h30 pm.  Choose one from each list.  So 1 x protein and 1 fruit.  Taken together at snack time 10 am and 2h30 pm.

PROTEINFRUIT CARBOHYDRATE

  • Tsitsiki4cm’s of cucumber
  • 90ml A dip of Low fat Greek yoghurt with crushed garlic 1 Pear/ 1 plum/ 1 peach
  • 1 Tablespoon of peanut butter (don’t do this one to often)1 Orange/ naartjie
  • 2 Hardboiled eggs1 Apple (sliced)
  • 8 – 10 Almonds1 small mango
  • ¼ Cup of of Hummus10 Grapes
  • 5 Slices of Biltong NO fat/ 1 Stick of dried wors10 dried apricots
  • 1 Low fat yoghurt (any flavour)½ Cup baby carrots
  • Herbalife Bars (Chocolate and peanut/ Vanilla Almond / Citrus lemon)
  • Herbalife Gourmet Soup Sunny Tomato Flavour

PILE YOUR PLATE HIGH WITH

Green Beans; marrows; mushrooms; brinjal; patty pans; peppers; broccoli; cauliflower; asparagus; lettuce; tomato; cucumber; use olive oil and lemon for salad dressing.

LIMIT THESE VEGETABLES TO ONE AND ONLY ½ A CUP

Beetroot; pumpkin; butternut; onion; leeks; artichokes; sweet potato.

STAY AWAY FROM

Banana’s; breads; chips; chocolates; biscuits; slap chips; wraps; pizza; fruit rolls; left overs’ from last night; carbohydrates; fries; fried food; sauces; coolers; iced teas; sweeteners; white sauce; pasta; potatoes; rice; pap; creamy salad dressings.