Follow our 7-day meal plan and get the nutrients you need to keep your body energised, your mind focused, and your spirits lifted.
by: Dietitian Dr Christa North
Mood swings, constant fatigue and a lack of energy can be brought on by many different factors, but they’re often the result of poor food choices. “People with seasonal affective disorder (SAD) eat more food in the autumn and winter than any other time of year and as a result can gain two to nine kg,” say Marie-Annette Brown and Jo Robinson, authors of When Your Body Gets the Blues (Rodale). “Many people don’t lose all the weight they gain each winter, so they add a few more kilos each year.” Prevent this seasonal weight build-up with our plan to keep you healthy and happy this winter.
Avoid refined foods
Highly processed foods, loaded with sugar, salt or caffeine can change the way we feel. When you eat refined grains and sugary foods, it raises glucose levels and you’ll feel great at first, but it doesn’t last long. When your glucose levels drop too low you become cranky and jittery – a vicious cycle that sends you searching for more sugar. Rather choose complex carbohydrates (such as wholegrain bread, rice and pasta) and loads of fresh vegetables to fuel your body and keep your blood sugar levels (and your mood) stable.
Count in omega-3-rich fish
Studies show a 50 percent reduction in symptoms in people with clinical depression after increasing their intake of omega-3s, and even people battling the everyday blues report improvements in mood. The food industry avoids or modifies most omega-3 fatty acids because they go rancid quickly and therefore products don’t last as long as they should. To make sure you get a good dose of omega-3, eat fish such as salmon, fresh tuna, sardines, mackerel or trout at least twice per week.
Dose up on D
Vitamin D, also known as the “sunshine vitamin”, has proven mood-elevating properties and our natural source is the sun. When ultraviolet rays hit our bare skin it reacts with a type of fat that eventually converts into vitamin D. When the sun hibernates for winter, you’ll need more food sources of vitamin-D (add an egg yolk to your diet) to keep your spirits lifted. Vitamin D helps you build strong bones and teeth, as well as keeps your mood lifted (even through moody PMS spells).
Get your body moving
Although it’s been proven time and again that working out lifts your mood, we often let our exercise time slide in winter. If a tight schedule is keeping you from lacing up your running shoes, keep this in mind: a study from Northern Arizona University (US) found that energy levels, fatigue and mood improved after just 10 minutes of moderate exercise. After 20 minutes, the effects were even greater showing it to be as effective in treating mild depression as anti-depressant medication.
|
Breakfast
|
Lunch | Dinner |
Day 1 |
||
| Spinach omelette (1 egg; 125 ml fat-free milk 1 C baby spinach) 1 slice selenium-enriched bread 2 guavas Mid-morning snack
100 ml fat-free yoghurt 2 small apples |
4 Ryvita crackers (with sardines and veg* on top) 100 g tinned sardines (drain oil) 1-2 C cooked vegetables 1 t low-fat margarine Mid-afternoon snack
100 ml yoghurt drink 1/2 C pawpaw |
3 baby potatoes, boiled with skin 100 g chicken breast 1-2 C cooked vegetables 100 g frozen mixed veg served in a 100 g gem squash 1 t olive oil Treat 20 g chocolate |
Day 2 |
||
| ½ C ProNutro 125 ml fat-free milk 1 C berries Mid-morning snack
30 g lean biltong About 16 grapes |
1 slice selenium-enriched bread or 1 small seeded roll Vegetable soup* Mid-afternoon snack
30g low-fat cheese 1 large kiwi fruit |
Pork stir-fry on rice (1/2 C brown rice or noodles 100 g lean pork strips 1-2 C cooked vegetables 1 t olive oil 1 t light soya sauce) |
Day 3 |
||
| 1 slice selenium-enriched bread 30 g lean bacon 1 C mix grilled tomatoes, peppers and onions 100 ml fat-free yoghurt Mid-morning snack
30 g lean biltong 1 C melon |
Mid-afternoon snack
100 ml low-fat frozen yoghurt 1/2 C mango |
Treat
200 ml Milo made with fat-free milk |
Day 4 |
||
| 1 Weet-Bix 125 ml fat-free milk 1/2 grapefruit Mid-morning snack
100 ml fat-free yoghurt 2 slices pineapple |
4 Ryvita crackers (with livers/fish and veg on top) 50 g chicken livers lightly fried or ½ tin of fish (e.g. pilchards or sardines) 1-2 C cooked vegetables 1 t low-fat margarine Flavour with Tabasco sauce or raw chillies Mid-afternoon snack
3 wholewheat crackers 2 guavas |
Chicken curry and rice* |
Day 5 |
||
| 1 C cooked rolled oats 125 ml fat-free milk 1 large kiwi fruit Mid-morning snack
100 ml yoghurt drink 2 C berries |
Steak and sweet potato (1/2 sweet potato, cooked with skin 100 g lean beef steak 1-2 C cooked vegetables 1 t low-fat margarine) Mid-afternoon snack
30 g lean biltong 1 C berries |
Treat
100 ml low-fat frozen yoghurt |
Day 6 |
||
| 1 egg hard-boiled or poached 70 g high-fibre cereal 125 ml fat-free milk 1/2 C mango Mid-morning snack
3 wholewheat crackers 4 small plums |
Mid-afternoon snack
100 ml fat-free yoghurt 1 naartjie |
200 g fish fillet, grilled with herbs 120 g barley or pearled wheat 1-2 C cooked vegetables 1 t olive oil |
Day 7 |
||
| 1 slice selenium-enriched bread 100 g fat-free cottage cheese 50 g salmon 1 orange Mid-morning snack
100 ml fat-free yoghurt 1 banana |
1/2 C cooked brown rice 100 g Grilled Snapper fish 1-2 C cooked vegetables 1 t low-fat margarine Mid-afternoon snack
30g lean biltong 3 dried apricots |
1/2 C pasta 100 g lean-beef mince 1-2 C of vegetables 1 t olive oil Treat
1/2 C low-fat custard |
t = teaspoon
T = tablespoon
Asparagus, aubergines, baby corn, baby marrows, beetroot, broccoli, Brussels sprouts, butternut, cabbage, carrots, cauliflower, celery, cucumber, gem squash, gherkins, green beans, jalapeños, lettuce leaves, mushrooms, onions, patty pans, peppadews, peppers, pumpkin, radishes, red onions, rosa tomatoes, spring onions, tomatoes
Comments