5 FOODS FOR ENDURANCE
Wholemeal chicken sandwich
‘If you’re looking for fuel, you want food that’s rich in vitamin B (such as wholegrain bread), but combine it with lean protein because your digestive system breaks this down slowly and you release the energy gradually,’ says lan Marber, nutrition consultant at The Food Doctor. ‘Combine this with the faster-acting wholegrains and you’ve got short- and medium-term energy.’
at light
Never underestimate the power of a sardine. These oily fish contain lots of the long-chain omega-3 fatty acids that keep your blood flowing freely and boost your mood, and which are necessa’, ‘c the efficient fir:::•- -g of your brain and body at cellular level. Sardines are also rich in iron. esseme for keeping your energy levels up. Make trier” c store-cupt
Watercress
Rich in iron – essential for transporting oxygen in the body – watercress is also packed with vitamin C, which enhances iron absorption. Add it to sandwiches and salads for a midday crunch.
Seedy snacks
‘All seeds are a great idea,’ says Angela Dowden. ‘They are packed with essential fats and so will give you a lift, but they have a lower Gl than many snacks.’ Try mixed packs or seed bars.
Baked potato with baked beans Yes, potatoes are high GI: but the beans bring the GI down to medium. The result is a high-fibre, filling lunch that’ll fuel you up for a long, long time…
5 WAYS TO DROP
Downsize your glasses
Those lovely balloon-shaped wine glasses can hold up to a third of a bottle. Search out some 125ml ones, and one glass of red wine will easily shrink from over 160 calories (a 250ml glass) to about 80.
Brush and spray
Instead of sloshing oil into your frying pan. dip a basting brush into a teaspoonful and carefully paint it on; or use a spray for an even greater saving. There are ten calories in ten sprays of a spray oil, and there are more than 120 in ltbsp of cooking oil. You do the maths…
CALORIES
Go to work on an egg
It’s not an urban myth: if you eat a couple of boiled eggs for breakfast you’re likely to consume fewer calories at the following meal than if you’d had a more carb-based start to the day. Just go easy on the buttery toast!
5 FOODS FOR WEIGHT GAIN
Ground almonds
When absolutely nctf w* do except a pece of cafce, try the luxurious gluter-f*ee actons that are face wits g-ounc almonds. A sneaky way to get 3*. protein and cakaum em your (feet
Dressed salad ‘People who can’t put on weight often just have smaller appetites,’ says Angela Dowden. So, to add calories sneakily be more generous with dressing-it’ll add calories (86 in 2tsp of olive oil) without making you feel full.
Not all high-fat foods are bad for you. Avocados are rich in monounsatu rated fat (associated with lower levels of heart disease. Go for the guacamole’
Mezze
A spread of exciting tastes can encourage you to pack away a surprising amount of food. Make variety your friend at every meal.
L Choose yogurt1**
Don’t ditch all dairy on the basis that it’s packed with fat. ‘Low-fat dairy products can be very useful if you’re trying to drop the pounds,’ says Angela Dowden. One theory is that the calcium in dairy decreases the amount of fat your body absorbs. The fat and protein will also keep you satisfied longer, helping you avoid the starve/binge syndrome
Lamb
The fat content in lamb is fine for you, plus it’s mainly a free range meat and is iron-rich, so you can enjoy it with a clear conscience.
Swap a coupie c’ of brown sugar (30 – for a sprinkling of ground cinnamon on your morning porridge; or add cinnamon to apples cooked in a little bit of fruit juice for a sweet and indulgent pudding. T
5 FOODS FOR ENDURANCE
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