Innate WINTER wellness - week 8 nutrition plan

Hello and welcome to week 8!

Nuts and seeds - do you eat enough? Many of the meal plans contain nuts as a snack, often with a piece of fruit. If you engage a dietitian or nutritionist, they will most likely get you to include nuts in your diet - why? Nuts have the following benefits:

• high in good fats -  monounsaturated fats and polyunsaturated fats 
• low in saturated fats (bad fats)
• good sources of dietary protein (and a good alternative to animal proteins for those who are vegan / vegetarian)
• free of dietary cholesterol
• high in dietary fibre
• rich in phytochemicals that act as antioxidants
• rich in vitamins E, B6, niacin and folate; and they provide minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.

The Australian Dietary Guidelines recommends one serving of nuts per day for adults. One serving is equivalent to approximately 30 grams or one third of a cup (or one handful). To help boost iron, they are best taken with foods high in vitamin C, such as citrus fruits. 

A regular consumption of nuts has been shown to reduce cardiovascular disease as well as assisting with weight management. They are easy to buy, come in many different varieties and can easily be taken with you as a snack. Try to avoid salted nuts -think almonds, Brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

Enjoy week 8!

BREAKFAST

LUNCH

SNACKS

DINNER

DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES