Eating Your Way To a Healthier Life

If you can't function in the morning without gallons of coffee and you run out of gas every afternoon, then this energy-boosting food plan is for you. With this diet plan, instead of relying on caffeine or a trip to the vending machine for a fleeting burst of artificial energy, you can eat healthy foods to recharge your tired self.
|PIC1|Here's how the Energy Booster Diet can keep you energised all day long:


Examples

The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high. This diet includes balanced meals designed to boost your energy throughout the day.

Eating healthy snacks will help keep your blood-sugar levels even so that you don't have energy 'highs' and 'lows'. This meal plan includes tasty food suggestions to eat every three to four hours to keep your energy level from falling.

Not drinking enough liquids can cause you to feel fatigued due to dehydration. That's why this diet includes fruit juices and skimmed milk with every meal choice, rather than ultra-sugary sodas or sweetened beverages that can cause energy lows.

Eating fried or fatty foods can make you feel sluggish. This food plan emphasises natural, unprocessed foods like fruits and vegetables that won't slow you down.

Breakfast
Plain fat-free yoghurt with low-sugar muesli and mixed fresh berries
|AD|Small glass of orange juice

Lunch
Grilled chicken sandwich on wholegrain bread
Half cup sliced tomatoes
1 large orange
1 glass skimmed milk

Dinner
75g grilled rump steak (see recipe below)
Small portion vegetable pasta salad
100g steamed spinach
Sliced pears
Glass skimmed milk

Grilled rump steak
700-900g rump steak
1tsp Dijon mustard
2tsp dry mustard
2tsp garlic salt
1tsp coarsely ground black pepper
2tbsp melted unsalted butter
1tbsp finely chopped Italian flat-leaf parsley
2tsp fresh lemon juice
1 finely chopped clove garlic

Directions:
1. With a sharp knife, lightly score the steak on both sides. This will keep it from curling during grilling.
2. In a small bowl combine the prepared and dry mustards, garlic salt, and pepper and stir to make a paste. Place the steak in a shallow dish or pan. Rub half of the mustard mixture into the topside of the meat, making sure the paste penetrates the scored areas. Marinate at room temperature for 35 to 40 minutes.
3. Preheat a fire in a charcoal grill or preheat a gas grill.
4. Place a cutting board with ridges that slant toward the centre to concentrate the juices inside a large serving platter.
5. To make the sauce, in a small bowl or pitcher combine the butter, parsley, lemon juice and garlic and mix well. Set aside.
6. Place the steak, mustard side down, on the grill rack over a medium-hot fire. Smooth the remaining paste on the topside. Grill, turning once, until done - about 5 to 7 minutes on each side for medium-rare or as desired.
7. Remove the grilled steak to a cutting board. Drizzle the butter sauce over the meat. Using a sharp knife, thinly slice on the diagonal. Spoon the juices over the meat and serve buffet-style. Serves 4 to 6.

Snacks
|PIC2|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.

1. Small handful dried fruit and nuts
2. Apple with peanut butter
3. Banana with peanut butter
4. Orange slices and one ounce of low-fat cheese
5. Small portion high-fibre cereal with skimmed milk
6. Small turkey or ham sandwich on wholegrain bread
7. 75g chickpeas, chopped tomatoes and cucumbers with 2 tablespoons low-fat Italian dressing
8. Half wholegrain English muffin with 25g melted cheese
9. Half wholegrain bagel with 2 tablespoons hummus
10. 1 boiled egg with 1 slice wholewheat bread
11. Small portion of low-fat cottage cheese with pineapple
12. Small portion of plain yoghurt with low-sugar muesli
13. 100g water-packed tuna with 6 low-fat biscuits


do's and don'ts
|TOP|
Do:
1. Drink plenty of water - at least eight glasses every day
2. Take a daily multivitamin supplement
3. Choose whole, unrefined grain products as often as possible
4. Eat a piece of fruit if you're after something sweet
5. Try one long-lasting boiled sweet when all else fails


Don't:
1. Skip meals or snacks
2. Eat fried foods and other foods high in fat (chips, onion rings, fried fish, etc.)
3. Eat crisps
4. Eat gravy and sauces
5. Drink beer, wine, alcohol, fizzy drinks or sweetened beverages (Snapple, Oasis, etc.)
6. Consume added sugar (in coffee, tea, cereal, etc.)
7. Eat white bread and crackers