Weekly Grid Breakfasts Lunches Dinners Snacks Food on the run
Yogurt, Berries, Nuts and Oats
Food for Fuel
Oats - A Natural Statin? Oats have a soluble fibre called beta-glucans which has proven to help lower cholesterol. Oats contain different proteins to wheat and so may be suitable for those with Coeliac disease. Blueberries - Effects on Blood Pressure Eating one serving of blueberries a week could lower your risk of high blood pressure by 10% according to a study published in the American Journal of Clinical Nutrition in Feb 2011. Blueberries contain a type of antioxidant called anthocyanins that scientists believe are responsible for their effect on blood pressure. Other foods that contain anthocyanins are blackcurrants, strawberries, raspberries, blood oranges and blackberries, so swap your fruit to one of these if you want to. Other Nutrients in the Breakfast Yogurt - Calcium, Vitamin D, Vitamin D Almonds - Vitamin E, Manganese, Calcium Magnesium, Protein, heart healthy fats Hazelnuts - Vitamin A, Vitamin E, Folate Pumpkin Seeds - Heart Healthy Fats, Zinc, Vitamin K, Magnesium, Iron and Manganese
Shopping List
Shopping list for 1 150g plain greek yoghurt 80g blueberries or fruits of the forest 20g oats ( as unrefined as you can find them) 10g almonds 10g hazelnuts 10g of pumpkin seeds (We use defrosted frozen packs but be careful that they haven't got additional sugar or fruit juice added)
Method
Just put all the ingredients altogether! This breakfast is quite high in calories, high in natural sugars and has quite a lot of saturated fat in it, so at first glance, it doesn't look healthy but we've put it in our weekly menu because the ingredients are beneficial to health. Because of the high calories, high saturated fat and high sugars we would reccomend not to eat this breakfast too often, maybe once a week. You may be attracted to this breakfast because of its higher carb and sugar content. If you want to, you could swap the full fat yogurt to low fat yogurt to reduce the saturated fat in it but this may affect how full it makes you feel and for how long.
Blueberries help lower blood pressure
Calories 485, protein 18.1g, Carbohydrates 27.9g Sugar 13.4g, Fat 33.6g Saturated Fat 12.2g, Fibre 4.8g Salt 0.25g A food diary to help you monitor what you eat and do. Go to my food diary
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