Preparation and cooking time: 10 mins

Low -fat, Super healthy

Method

1. Flake the fish into a bowl, then stir in the quark and horseradish sauce to taste. Season with black pepper and squeeze of lemon juice.
2. Toast the bread, then top each piece with cucumber and watercress. Spoon half the trout pâté on top of each and serve with halved cherry tomatoes on the side.

TIP:

Qark is a low-fat, low-salt, soft cheese. You could also use light soft cheese or half-fat créme fraìche.

Trout is a fabulous fish. It has lovely, delicate flavour and, while an excellent source of those all-important omega-3 oils, contains just a third of the calories of salmon.

Per Serving:

268 calories, protein 29g, carbohydrate 25g, fat 7g

Source: Good Food Magazine August 2009

Sandwiches and Wraps

Chicken, turkey, lean cold cuts, and low-fat cheese on 100 percent whole-wheat bread (“whole grain” must be the first ingrediant in the package’s list) are all great options. Wraps, whole-wheat pita bread, and tortillas (not fried) are also good, but always check the number of calories. A 1-ounce corn tortilla has about 70 calories. Avoid mayo,tartart sauce, creamy dressings, and full-fat cheese. Use mustard, ketchup, salt, pepper, or vinegar.

Pasta

Use whole-wheat pasta add vegetables and low-calorie sauce (50-60 calories per half cup). Pack the pasta in a container like GladWare or Tupperware. One cup of cooked whole-wheat spaghetti has 170 calories.

Salads

Buy prepackaged bags of salad and keep them in a cooler, then add your low-calorie dressings at lunchtime. Avoid nuts, croutons, noodles and creamy salad dressings.

Soups

Hot (in an insulated container) or cold soups are great, especially because research shows that low-calorie soups (fewer than 120 calories for 8 ounces) are very filling and help you eat less. But soups can have a lot of sodium. Your best bets are those with less than 600mg per serving, such as those made by Healthy Choice and the low-sodium versions of Progresso and Campbell’s soups.

Snacks and Sides

Fruits and vegetables are low in calories, nutritious, and filling, and they don’t have to be refrigerated or reheated. Apples, pears, grapes, and cut-up melon are durable and portable. You can also tote unsweetened all-natural applesauce packs or a small box of raisins. Other good choices:

• Nonfat yoghurt is a great portable snack, but it’s perishable, so pack it in an insulated bag or freeze it the night before.
• Low-calorie cereals work well in a sealable bag. Choose cereals with no more than 160 calories per cup and avoid added sugar and partially hydrogenated oil.
• Hard-boiled eggs pack well, and you can eat only the whites or go for the entire egg, for about 80 calories.
• Whole-grain rice cakes vary widely in calorie and fat content but are a better alternative to candy bars. One bar shouldn’t exceed 200 calories.
• Soy chips and baked chips are available in 1-ounce portions. Look for brands with fewer than 120 calories per ounce (potato chips have about 160).
• Nabisco has created 100-calorie portion-controlled snack packs (oreo Thin Crisps. Wheat Thins Minis and others) that have no trans fat. They’re a decent snack once in a while, but don’t use them to replace fruit.

• 1/2 cup golden raisins
• 1/2 cup dried currants
• 1/4 cup warm orange juice
• 4 1/4 cups all purpose flour
• 1 cup whole-grain pastry flour
• 1 teaspoon salt
• 1 teaspoon grated lemon rind
• 1 teaspoon grated orange rind
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon grated whole nutmeg
• 1 package quick-rise yeast
• 1 cup warm fat-free milk
• 1/4 cup honey
• 1/4 cup unsalted butter, melted
• 2 large eggs, lightly beaten
• cooking spray
• 1 tablespoon water
• 1 large egg white
• Glaze:
• 1 cup powdered sugar
• 1 tablespoon 2% reduced-fat milk
• 1 teaspoon fresh lemon juice

Preparation

1. To prepare rolls, combine first 3 ingredients in a small bowl; let it stand 10 minutes. Drain fruit in a colander over bowl, reserving fruit and juice.
2. Weigh or lightly spoon in 510 grams ( 4 cups plus 2 tablespoons) all purpose flour and pastry flour into dry measuring cups; level with a knife. Combine flours, salt and next 5 ingredients (through yeast) in the bowl of a stand mixer with dough hook attached; mix until combined. Combine reserved orange juice, fat-free milk, honey, butter and 2 eggs in a bowl, stirring with a whisk. With mixer on, slowly add milk mixture to flour mixture; mix at medium-low speed 7 minutes. Turn dough out onto a lightly floured surface. Add reserved fruit. Knead 2 minutes or until smooth and elastic; add enough of remaining 2 tablespoons all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm, dry place, free from drafts, 1 hour or until doubled in size. Punch dough down, cover and let it rest 5 minutes. Divide into 24 equal portions, roll each portion into a ball. Place rolls in muffin cups coated with cooking spray. Cover and let rise for 1 hour or until almost doubled in size.
3. Preheat oven to 180 degrees.
4. Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg white mixture. Bake at 180 degrees for 20 minutes or until golden, rotating pans once during baking. Remove from pans, cool 10 minutes on a wire rack.
5. To prepare glaze, combine powdered sugar and remaining ingredients in a bowl; stirring with a whisk. Microwave at HIGH for 20 seconds or until warm. Spoon glaze into a zip-top  plastic bag. Seal bag, snip a tiny hole in 1 corner of bag. Pipe a cross on top of each warm roll.

Nutritional Information (amount per serving)

• Calories 179
• Fat 2.8g
• Saturated fat 1.4g
• Protein 4.5g

According to Jason Vale, author of Chocolate Busters, in the UK we spend a massive 4 billion GBP a year on chocolate. This averages at 65 GBP per person and 53,000 extra calories – enough to help us gain 15lb in a year!

With figures like these, it’s clear that many of us have a real love affair with the dark stuff. Indeed, some surveys reveal that many woman would choose a chunk over a hunk any day , opting for chocolate rather than sex!

Surprisingly, there may be a good reason for this. Chocolate contains a naturally occuring chemical called phenylethylamine, which allegedly stimulates the same reaction in the body as falling in love does.

Meanwhile, a second chemical in chocolate called theobromine is thought to trigger the release of “feel good” endorphins, giving us a sense of pleasure. And of course, the caffeine in chocolate can act as a stimulant, potentially providing the “lift” in mood that many chocolate lovers claim to experience. However, there’s little evidence that chocolate truly has any physical effect on our emotions and most health experts agree it’s a psychological effect. In other words, it tastes and feels good in our mouths!

Chocolate Nutrition

It’s not just our emotions that appear to be affected by chocolate. Research shows chocolate may not be bad for our health as we once thought – and small amounts may even be good for us! First off, the cocoa bean – a major component of chocolate – is a good source of naturally occuring plant compounds called flavonoids, which may keep the heart healthy and reduce our risk of diseases like cancer. Flavonoids act as antioxidants and help to mop up an excess of free radicals that if left unchecked, can damage cells, increasing the risk of health problems like heart disease and cancer.

But before grabbing a huge bar of Dairy Milk, it’s worth bearing in mind that plain chocolate is richer source of flavonoids than milk or white chocolate, as it’s less processed.

There’s even evidence that the fat in chocolate may not be too bad for our heart! There’s no doubt that chocolate is high in fat – a 50g bar contains around 15g fat. However, around a third of the fat in chocolate is oleic acid – a heart-healthy monounsaturated fat that’s also found in olive oil. The remaining fats in chocolate are predominantly saturates, risk factors for heart disease. But research shows that one of the main saturated fats in chocolate – stearic acid – appears to have no impact on “bad” or LDL cholestrol levels, neither raising nor lowering it.

Meanwhile, chocolate is a reasonable source of some nutrients, including bone-building calcium and magnesium. But bear in mind you’d need to eat large amounts  to make any significant contribution to your diet. Ultimately you’d be better off getting these nutrients from lower -calorie foods such as skimmed milk or low-fat yogurt.

Chocolate lovers Tips for Easter…

• Down size your eggs – if someone is planning to buy you an Easter egg, ask for one designed for small children – it will be smaller, so you’ll be less likely to overindulge.
• Enjoy the accompanying chocolates or bars and give the egg to someone else. It’s an easier way to control the amount of chocolate you eat and you’ll be more likely to have easy access to calorie information.
• Ask for an Easter egg that’s filled with fruit sweets such as jelly babies reather than more chocolate – they’re virtually fat free and so lower calories.
• Go for plain chocolate – as well as containing more heart-healthy flavonoids, the more intense flavour will satisfy your taste buds more easily so you won’t want to eat as much.
• Don’t “guestimate” the number of calories in a chocolate egg. Instead, try to work it out. Many eggs now give calorie information per 100g and the weight of the egg itself.
• To calculate the calories in the wholel item , multiply the calories per 100g by weight and then divide by 100. For example, the calculation for an egg that contains 530 calories per 100g and weighs 175g is as follows: (530 x 175) = 92,750 ÷ 100 = 927.5 calories.
• Beware of constantly nibbling at chocolate eggs – you’ll find it easy to polish off the whole egg. Instead, break off a piece and put the rest out of reach.
• Keep chocolate in the fridge – as well as keeping it out of sight, chilled chocolate will last longer in your mouth.
• If you do overindulge, cut down the next day or up your exercise intake to compensate.
• And, if you really want to be good, ask people to buy you flowers instead of chocolate.

Source: Dietitian , Juliette Kellows Bsc RD

Calories 900kcal
Carbohydrate 100g
Protein 12g
Fat 48g
Saturated Fat 15g
Sodium 1489mg

=2.5 unbalanced meals

FOOD FACTS

• A full portion of hot chips, about three fistfuls, provides more than double the energy recommended for a light meal.
• Potatoes are not a vegetable. Apart from having no colour from salad or vegetables, a meal of hot chips is far too high in fat and concentrated starch.
• A single fistful of 10 chips or 100g (the preferred portion for women), is actually equivalent to two starch portions and three fat portions.
• Potato chips are deep-fried in oil and therefore very high in fat. One full portion of hot chips in fact contains almost your daily fat allowance.
• Frying food in oil that is kept hot continuously, may greatly increase the trans fatty acid content of the fried food. Trans fatty acids are implicated in many diseases.
• As hot chips are salted, one full portion contains three times the sodium recommendation for a healthy meal. Not ideal for those with high blood pressure.

SMART CHOICE HOT CHIPS AND SALAD

One Fistful of Chips With a Large Salad Topped With Some Protein and No Dressing

Calories 440kcal
Carbohydrate 38g
Protein 22g
Fat 20g
Saturated Fat 6g
Sodium 528mg

OPTIMISING THE SMART CHOICE

• Hot chips are the biggest culprit in making meals away from home unhealthy. In most cases chips are unnecessary as they only add excessive calories and fat.
• To make hot chips part of a balanced meal, you need to add a large salad topped with some lean protein such as grilled chicken strips, grilled calamari, tuna in brine, low-fat cottage cheese, a boiled egg, ham, smoked salmon or trout. Serve this salad with only one fistful of chips.
• Oven chips, baked in the oven without added oil, contain half the fat of regular fried hot chips. However, the correct serving size would still be a fistful of oven chips as one medium potato would make one fistful of chips.
• Eating only a few hot chips from somebody else’s plate may be equivalent to a whole starch portion with fat. Think twice before nibbling on those hot chips.

Calories 560kcal
Carbohydrate 52g
Protein 37g
Fat 25g
Saturated Fats 8g
Fibre 4g
Sodium 978mg
=1.5 unbalanced meal

Food Facts

• The energy content of an average wrap is equivalent to one-and-a-half meals, which means that most wraps are 50% more than we need at any one meal.
• Wraps are usually  filled with adequate protein but minimal vegetables or salad. Usually only 5% of a wrap is vegetables.
• In general wraps are too big and contain too much refined, concentrated carbohydrate. Wraps should be the diameter of a side plate, rather than the size of a dinner plate.
• Sweet-chilli sauce, barbeque and other sauces may be fat-free, but are thickened with refined starches resulting in a high carbohydrate and sugar content.
• The fat content of most wraps is almost double the recommendation for a healthy meal. What is more, most of the fat is the less beneficial, saturated kind.
• Eating half a portion of chips with a wrap adds the equivalent energy of another full meal, as well as doubling the already high fat content.

SMART CHOICE WRAP & SALAD

Half a wrap with a large tossed salad and no dressing

Calories 300kcal
Carbohydrate 31g
Protein 20g
Fat 13g
Saturated Fat 4g
Fibre 4g
Sodium 500mg
= 1 balanced meal

Optimising the smart choice

• To make a balanced meal of a wrap, you will need to share it with a friend or eat only half and include a large French-type salad drizzled with balsamic vinegar or lemon juice.
• When choosing your wrap, watch out for hidden fats in wrap fillings such as fried halloumi cheese, sausages, bacon, avocado, hummus and mayonnaise-based sauces.
• Ask for sauces not to be included in the wrap, but served on the side so that you can drizzle on just enough sauce to add flavour, if you choose to do so.

Men’s Corner

Strictly speaking, men should have three-quarters of a wrap with salad served with an oil-free dressing. However, this is not practical so make sure you add a large salad to your wrap without any side order, crips or chips.

WHAT IS A SMART SNACK?

• A smart snack should fit into your hand. After all, it is a snack and not a meal.
• Each snack should contain about 120 calories for women and 180 calories for men.
• The carbohydrate content should be no more than 25g for women and 35g for men.
• The fat content should be about 10g per snack (although for weight loss closer to 5g is better).
• The fibre content should preferably be at least 2g fibre per snack.
• A smart snack should be slow release (low GI<62) as well as low GL (GL 7-10).

READING THE LABEL

1. Check the weight of the snack portion you will be eating.
2. Turn the snack over to find the nutrition analysis.
3. Look for the list of ingredients, usually in small print.

Step 1 Determine the weight of the snack you will be eating. Remember to check that the actual weight of the snack is the same as the weight per serving given in the nutritional table. If it is not the same, you will have to calculate the nutritional values of your snack from the per 100g column.

Step 2 Look at the nutritional analysis table and compare the nutrients per snack with the criteria for a smart snack. Ideally all the criteria should be met. The fibre content may not always be attainable. Many health bars weigh 40g or even more, which is too big a portion for women.

Step 3 This last step will enable you to determine the impact the snack will have on your blood sugar levels. In order to get an idea whether the snack bar is slow release (low GI) or not, you need to check the list of ingredients. Since all ingredients on foods in South Africa are listed in order of mass with the heaviest one listed first and the lightest one listed last, the first third of the ingredients on the list will give an indication of what the GI of the snack will be.

THE LOWDOWN ON THE GLYCEMIC INDEX (GI) AND THE GLYCEMIC LOAD (GL)

The GI gives an indication of how fast a food that contains carbohydrate, affects our blood sugar levels. All carbohydrates are not equal. There are those that are digested and absorbed slowly over about three hours and those that spike blood sugar levels almost immediately. Low-GI foods take three hours to be digested and absorbed and therefore supply the body with a steady source of fuel (glucose) for up to three hours.

High-GI foods, on the other hand, will invariably spike blood sugar levels, resulting in higher insulin levels that encourage fat storage and irritability and reduce cognitive function as the body tries to rectify the high blood sugar levels. Slow-release foods include vegetables, most fruit, seed breads, legumes such as baked beans and hummus, and many other unprocessed foods.

The GL by contrast, gives an indication of the glucose load the body has to deal with in order to keep blood sugar levels within normal limits. Snacks are meant to keep body fuel levels in a steady state, rather than push blood sugar levels up. The bigger the portion, the larger the glycemic load, and the harder it is for the body to correct the glucose surge. A glycemic load of less than 10 is easily metabolised by the body and that is why snacks should have a load of around 10.

GL = Carbohydrate per serving x GI/100.

GUIDELINES FOR SMART SNACKING

• Plan ahead – use the smart snack criteria to choose smart snacks. Keep a laminated copy of these smart snack criteria with you when shopping.
• Shop ahead – on most days you would need a morning and an afternoon snack. While doing your normal grocery shopping buy a variety of perhaps 10 or 20 non-perishable snacks such as dried fruit, nuts, mini health bars, low-GI rusks, crackers, and so on.
• As fresh fruit is perfectly packaged, nutritious and the ideal snack, buy a bag of apples at the start of the week and leave it in the office fridge. Make sure you finish the apples by the end of the week. The next week try naartjies, then pears, peaches, and so on.
• When fresh fruit is not available, stew a whole packet of dried fruit and store in the refrigerator. Use half a cup of stewed fruit as a snack.
• Your fresh snacks can then be interspersed with the non-perishable snacks.
• Make sure your smart snacks are close at hand; in your desk drawer, the cubbyhole of the car, your briefcase, gym bag, or handbag.
• Many fresh snacks such as boiled eggs, chicken fillets, fruit salad, home-made low-GI muffins, biscuits and rusks can be made in larger quantities and used throughout the week.
• If needed, a meal can be replaced with two or three snacks for a woman and three or four snacks for a man.

SMART SNACKING IDEAS

All the ideas listed below meet the criteria for smart snacks for women. Men could have 1.5 times these amounts.

• Biltong - about 30g leaner biltong such as ostrich or game.
• Biscuits – two biscuits, home-made low GI and low fat
• Boiled egg with three or four crackers.
• Cereal - mini packet of high-fibre cereal such as muesli, about 30g.
• Cheese and crackers - buy the individual packs of three or four crackers and use two wedges of processed cheese.
• Cheese and fruit – one matchbox of low-fat cheese with one fresh fruit or two pieces of dried fruit, for example brie and kiwi slices.
• Cheese and fruit skewers – for example, two black grapes per mini mozzarella ball threaded alternately onto a skewer.
• Cheese and vegetable skewers - for example, two cherry tomatoes per mini cheese cube threaded alternately onto a skewer.
• Cold meat and fruit - one strip of Parma ham wrapped around a melon wedge, or four shaved turkey slices with four prunes or dried apricots.
• Cottage cheese - three tablespoons with five dried mango strips or fresh kiwi slices.
• Crudites and dip - one or two cups of vegetable crudites with up to six tablespoons of fat-free flavoured cottage cheese, tzatziki or reduced fat hummus.
• Dried fruit – serving of about 40g.
• Drinking yoghurts - fat-free, sucrose- (sugar-) free versions of no more than 300ml.
• Fresh fruit – this is the best choice. Single pieces or fruit salad – no more than two tennis balls in size.
• Fruit bars - one dried fruit bar (maximum 40g).
• Fruit rolls - to meet the smart snack criteria.
• Health bars - to meet the smart snack criteria.
• Muffins - one home-made low GI, low fat muffin.
• Nuts or seeds - one small handful about 30g.
• Peanut butter - one tablespoon with fresh apple wedges, pear or any other piece of fruit.
• Pretzels – the smallest packet you can find, no more than 30g.
• Rusks or biscotti - one or two home-made low GI, low fat rusks or biscotti.
• Salad – one cup of assorted salads from a salad bar; stick to those with-out dressing.
• Stewed dried fruit – half a cup.
• Tuna and fruit - half an easy-to-open packet or mini tin of tuna with one fresh fruit.
• Yoghurt - one small tub of flavoured or plain low-fat or fat-free yogurt (maximum 175ml), with berries if desired.

Source: Eating for Sustained Energy by Gabi Steenkamp

If you think about it, weight loss can be much the same. We start on a diet. We are armed with good intentions and plenty of motivation as we head down the all too familiar path… and then suddenly, a roadblock! Someone brings biscuits to work, you leave your healthy lunch at home or worse, you have a bad day and throw in the towel – just until “tomorrow”.

The secret is to find good detours around the inevitable roadblocks!

It is important to know what unhealthy habits look like so that you can identify your own roadblocks. So, here we go. See if you see yourself in any of these…

1. Going on any diet that is NOT a manner of eating you can adhere to for the rest of your life.
2. Believing you can eat cabbage soup every day for the rest of your life when beginning that diet!
3. Obsessing over counting calories.
4. Weighing in more than once a week.
5. Not drinking enough water.
6. Drinking sugar laden drinks such as soft drinks, flavoured coffees, fruity drinks…
7. Consuming processed foods more often than fresh foods.
8. Taking benefits away from vegetables and fruits by overcooking them.
9. Having a negative, defeatist attitude.
10. Not having a plan.
11. Not being aware of the nutritional benefits or harm of what you consume.
12. Finishing every last bite even after you are full.
13. Going back for “seconds” at meals.
14. Eating at “all you can eat buffets” and getting your money worth.
15. Skipping breakfast.
16. Starving all day, thinking it’s the only way to lose weight.
17. Binging after “falling off the wagon” and then waiting until “tomorrow” to get back on track.
18. Thinking you are genetically destined to be fat.
19. Not believing you have the ability to change.
20. Confusing “fat” as a personality trait.
21. Thinking you are unattractive.
22. Not living each day to the fullest. Thinking that will come “when you are thinner”.
23. Thinking pills, powders or potions are more powerful than they really are.
24. Thinking of exercise as a chore.
25. Not scheduling exercise as a vital part of the week.
26. Indulging in alcohol too often.
27. Watching sports rather than playing sports.
28. Watching television more than one hour a day.
29. Giving up and resigning to being “fat”.
30. Finishing the food of other’s plates while doing the dishes.
31. Tasting and nibbling on food while cooking.
32. Baking biscuits, pies and cakes more than often than at special occasions.
33. Always having sweets in dishes for “guests”, but eating more of them yourself.
34. Buying unhealthy snacks “for the kids” but eating them yourself.
35. Not having vegetables and/or fruit with each meal.
36. Thinking “dieting”, not lifestyle change, will lead to lasting weight loss.
37. Not visualising yourself actually living that lifestyle.
38. Eating unrefined foods instead of wholegrain; fatty meats instead of lean; full-fat dairy instead of reduced fat.
39. Consuming fast food on a regular basis.
40. Waiting for tomorrow to “get started” rather than RIGHT NOW!

If you see yourself in any of these mistakes then it is time to change. After all, what do you have to lose?!

Source: Carole Holditch from Good Habits

BALANCED LUNCHES AND DINNERS

Step 1
Half-fill your plate with colour from nature’s colour palette in the form of fruit or vegetables such as roasted vegetables, cooked vegetables or salad vegetables.

Step 2
Choose one fistful of starch in the form of low-GI cooked starches (rice, baby potatoes, sweet potatoes, mealies, corn, and so on) in the case of dinner, and perhaps low-GI  breads or rolls, or cold cooked starches for packed lunches.

Step 3
Choose one portion (the size of the palm of your hand) of low-fat dairy or lean protein such as low-fat cheese, boiled egg, tuna or chicken breast.

Step 4
Have a small portion of healthy fat such as one teaspoon of olive oil in salad dressings, a small handful of nuts or seeds, two tablespoons of peanut butter, or a quarter of an avocado. Alternatively, a small amount of good quality oil could be used to prepare the protein of the meal.

GUIDELINES FOR ASSEMBLING BALANCED, HEALTHY MEALS

• Dry groceries can be bought on a monthly basis but fresh foods need to be purchased twice a week. Plan two short shopping trips every week, even if you pop into the shops on your way home from work. Ordering online is another convenient option.
• Pre-prepared vegetables are useful but should be used within two days in order to retain the nutritional value.
• Home-made vegetable soups are a smart way to add generous amounts of vegetables to a meal. Make vegetable soup in bulk and freeze in smaller batches.
• Roasting vegetables in larger quantities and keeping them chilled for a few days makes for quick reheating and adding to meals, or for instant use in salads.
• Fruit can be kept in the fridge for up to a week.
• Cooked starches such as rice, pasta, barley and mealies can be cooked in larger quantities and stored in the fridge for up to a week and frozen for up to a month.
• Chicken fillets and hard-boiled eggs can also be prepared in larger quantities and stored in the fridge for up to a week.
• When cooking savoury mince, make more than is needed. Freeze in smaller portions, about half a cup (125ml). Ready-cooked mince can be added to cooked sweet potatoe or tinned chickpeas, or piled on top of seed loaf toast or into a mini pita pocket with lots of salad vegetables.
• Meal leftovers can be stored in microwave-safe containers for quick and easy balanced meals on the run.
• Ready-made sauces such as curry , korma, mushroom, tomato-basil, lemon and herb, sweet and sour, olive and sun-dried tomato, relish, and so on should have a fat content of 3g or less per 100g to ensure that you do not add appreciable amount of fat to the meal. In addition, use only half the amount of sauce per serving. This means that you would use twice the amount of meat, fish, chicken or vegetables and recommended on the product so that you end up using half the amount of sauces advised. Any leftovers can be chilled or frozen for another meal.
• Ready-made higher fat ingredients such as low-oil mayonnaise, curry pastes, atchar, pesto, olive tapenade and hummus should be added with discretion and in very small amounts to avoid adding too much fat to your meal.
• Sweet-chilli sauce, chutney, relishes, fruit preserves such as green fig preserve, onion marmalade, and so on may be fat free but have very high sugar content. Use no more than two tablespoons per person, to keep within the sugar recommendation of no more than 10g sugar per meal.
• Keep a variety of plastic containers, resealable plastic bags, small cooler boxes, ice bricks, water bottles, mini sauce containers with tight-fitting lids and wipes on hand.
• If you have access to a fridge at work, start each week by taking along a container with assembled lunch basics. Include salad vegetables such as cherry tomatoes, small cucumbers, sweet peppers and other crudites. Add cottage cheese, cheese wedges, hard-boiled eggs, tuna in brine, small tins of bakes beans, high fibre crackers, yogurts, etc. Assembling your own lunch from your supply of basics will be faster than fighting the canteen queues or walking across the road to a local takeaway. Your assembled lunch will also be healthier and sustain your energy throughout the afternoon.

GUIDELINES FOR READY-MADE MEALS

• Ready-made meals single meal portions are often too big. Choose those that are no larger than 250g per serving.
• Ready-made meals usually provide only the starch and meat (protein) of the meal. To balance the ready-made meal, at least as much salad or vegetables should be added.
• Salad bars and deli counter salads are usually high in fat due to the dressings used. Make sure you choose salads without mayonnaise or oily dressings. For example, beetroot salad, mixed lettuce-type salads, carrot salad, or pickled vegetables (gherkins, Peppadews, cabbage, mushrooms, etc.). The amount of undressed salads on your plate should be at least as much as the ready-made meal serving.
• When choosing ready-cooked vegetables at a deli-counter, choose a variety of colours and ensure that these make up at least half of your meal.
• Avoid those vegetables prepared with oil and cream, such as creamed spinach, oily roast vegetables, fried aubergine and other fried vegetables.
• Roast potatoes, sweet potatoes, pumpkin fritters and dumplings are starches and not vegetables.
• When choosing sandwiches, hamburgers and wraps choose those with lost of lettuce, tomato, cucumber, grated carrot and other salad vegetables in order to get as much colour as possible.
• If a nutritional analysis is provided:

1. Check the energy (kcal) and fat content per serving. Be careful to look at the “per serving” values and not the “per 100g”.
2. Calories should be between 350kcal – 450kcal for women, and between 450kcal – 550kcal for men. The fat should be no more than 15g per serving for both men and women.
3. If the calories and fat are within these recommendations, the carbohydrate and protein will more than likely be within suitable limits; protein about 25g and carbohydrate about 40g per serving.
4. For added benefit the fibre content should be about 5g or more, per serving.

All the meal suggestions below are amounts for one adult women. Men would eat 1.5 times these amounts. This means the vegetables also need to be increased, not only the starch and protein!

Smoked salmon light meal

Calories 300kcal; carbohydrate 30g; fibre 8g; protein 15g; fat 12g

1. Thread 2 thin slices of smoked salmon (40g) onto a kebab skewer, alternating with a peeled and quartered kiwi fruit.
2. Spread 1 tablespoon flavoured cream cheese onto a slice of low-GI seed loaf.
3. Serve with generous amounts of rocket and mixed lettuce leaves, a few halved baby tomatoes and some cucumber.
4. Sprinkle with fresh lemon juice to serve.

Assembling tip: Smoked trout fillets or smoked beef can be used instead of the smoked salmon.

Food fact: Although flavoured cream cheese is high in fat, using only one tablespoon on a slice of bread instead of margarine or butter, not only adds depth of flavour, but also does not push the fat content of the meal up too much.

Beetroot, pear and biltong (jerky) salad

Calories 400kcal; carbohydrate 43g; fibre 11g; protein 22; fat 13g

1. Toss together 5 quartered precooked baby beetroot (150g), a handful of cherry tomatoes, a handful of baby mushrooms and 1 peeled and cubed pear.
2. Top with 2 tablespoons shredded lean biltong.
3. Crumble 1/4 of a round of feta cheese on top.
4. Drizzle with 1 tablespoon prepared blue cheese salad dressing.

Assembling tip: Bottled baby beetroot is a reasonable substitute for fresh precooked beetroot.

Food facts: For a vegetarian meal, leave out the biltong and use half a round of feta cheese. Lean biltong provides a good source of protein for meals. Ostrich and venison biltong are the leaner choices, although lean beef biltong is also acceptable. The fibre content of meals can easily be increased by adding a piece of fresh fruit to the meal, incorporated into the meal or added as a “dessert”.

Tangy Chickpea Salad

Calories 335kcal; carbohydrate 42g; fibre 11g; protein 11g; fat 12g

1. Place 2 generous handfuls of mixed salad leaves and fresh herbs into a salad bowl.
2. Add half a red pepper, sliced into strips, and a few red onion rings.
3. Add half a tin of drained chickpeas. If you don’t like chickpeas, serve with one slice of seed loaf.
4. Toss in one handful of fresh berries of your choice.
5. Top with 4 anchovies.
6. Sprinkle with 2 tablespoons honey and mustard dressing.

Assembling tip: Store leftover chickpeas in a sealed container (not in the opened tin) in the fridge for up to a week or make into hummus for another assembled meal.

Food facts: To make a meal of a salad, ensure that there is at least one starch and some protein in the salad. However, salads served as starters should not contain the starch and protein, as these are both provided by the main meal. In this salad, most of the protein is provided by the chickpeas and not the anchovies. The strong flavour of the anchovies limits the amount that can be used. Most of the fat in this salad comes from the dressing as most ready-made salad dressings contain 30% fat.

Roast vegetable and couscous salad

Calories 330kcal; carbohydrate 32g; fibre 16g; protein 14g; fat 16g

1. Place 3 tablespoons couscous in a heatproof bowl that you can use for serving the salad. Add a shake of herb salt. Pour over 4 tablespoons of boiling water and leave for about 5 minutes to hydrate. Fluff up the couscous using a fork.
2. Add 1.5 cups roasted vegetables (either prepared at home or bought from a deli counter). Suitable vegetables for roasting include butternut, courgettes, patty pans, cherry tomatoes, peppers, mushrooms, onion, cauliflower, broccoli, carrots and leeks.
3. Stir in chopped mint and coriander leaves.
4. Top with half a round of herbed feta cheese, crumbled or cubed.

Assembling tips: This salad can be served warm in winter to provide a hot meal. To save time and energy fill your largest baking tray with the vegetables to be roasted. When cool, freeze the leftovers (for up to a month), or refrigerate (for up to one week) in 1 and a half cup (375ml) labelled containers.

Food facts: Couscous is one of the most concentrated starches. The 3 tablespoons uncooked couscous in this salad provide a whole starch portion. The fibre in the vegetables gives this meal its exceptionally high fibre content.

Waldorf Salad

Calories 360kcal; carbohydrate 43g; fibre 8g; protein 10g; fat 15g

1. Cube 3 thick slices of cucumber and mix with 1 chopped green apple and 1 tablespoon fruit juice of your choice.
2. Add 1 small chopped pear and 1 stick of chopped celery.
3. Cube 1 matchbox of fat-reduced cheese and sprinkle over the salad.
4. Top with 3 pecan or walnut halves.
5. Mix 1 tablespoon low-oil mayonnaise with 1 tablespoon balsamic vinegar and use this as the dressing for the salad.

Food fact: The fruit in this salad provides the “starch” for this meal. Regular Waldorf salad is a high-fat meal because of the cheese, nuts and salad dressing. With this salad it is important to adhere to the amounts given for the ingredients, in order to keep the fat content withing the recommendations.

Italian Pesto Toast with Salad

Calories 340kcal; carbohydrate 35g; fibre 7g; protein 24g; fat 13g

1. Toast 1 slice rye bread and spread with 2 tablespoons ready-made pesto.
2. Layer with 1 thinly sliced tomato, overlapping the slices to fill the slice of bread.
3. Scrunch a generous amount (65g) of shaved lean turkey or chicken on top of the leaves.
4. Top with 1 matchbox of grated mozzarella cheese. Season to taste and place under a hot grill until the cheese just melts.
5. Serve with a large tossed salad splashed with balsamic vinegar.

Food fact: Shaved cold meats are all very lean and because they are sliced so thinly, generous amounts (half a 125g pack per person) can be used as the protein in meals.

Crudites on the Run

Calories 395kcal; carbohydrate 42g; fibre 16g; protein 19g; fat 15g

1. Fill a dinner plate or lunchbox with a variety of easy-to-eat finger veggies such as cherry tomatoes, snap peas or mange touts, baby carrots, baby corn, mushrooms, broccoli florets, cauliflower florets and gherkins (2-3 handfuls or cups)
2. Add 6 tablespoons of lower fat hummus and half a cup tzatziki (grated cucumber and plain yogurt) and use as a dip for the vegetables.
3. For men, add 3-4 Provitas.

Assembling tip: Although hummus, including lower fat hummus, is readily available in supermarkets, it is quick and easy to make at home.

Hummus recipe: Drain 1 tin of chickpeas and pour into a liquidiser or food processor. Add 4 tablespoons lemon juice, 1 teaspoon (or more) crushed garlic, 4 tablespoons tahini or peanut butter and seasoning of your choice. Blend until smooth and serve. Hummus can be stored in a sealed container in the fridge for up to a week.

Food fact: Most of the fat in this meal comes from the controlled portion of the lower fat hummus. Regular hummus contains at least double the fat of the lower fat version because of the added oil, so be sure to always choose the lower fat hummus or make your own, without any added oil.

Tricolor Sweetcorn Salad

Calories 280kcal; carbohydrate 29g; fibre 10g; protein 13g; fat 12g

1. Chop 2 cups of the following together: spring onions, cucumber, tomato, red and yellow peppers.
2. Add half a tin whole-kernel sweetcorn, drained.
3. Add 3 sliced calamata olives.
4. Chop up 1 hard-boiled egg and add to the salad.
5. Mix 1 tablespoon low-oil mayonnaise with 1 teaspoon lemon juice to make a dressing. Add a little water if the dressing is too thick.

Assembling tip: Bloiled eggs keep for at least a week in the fridge and are easy to add as a protein to any meal. To save energy, boil six eggs at a time.

Sweet Potato Spud

Calories 400kcal; carbohydrate 57g; fibre 9g; protein 18g; fat 10g

1. Place 1 medium sweet potato in the microwave and cook for a few minutes until soft.
2. While the sweet potato is cooking, mix half cup of chunky cottage cheese with half cup of finely chopped salad vegetables such as peppers, celery, tomato, cucumber and grated carrot
3. Add 1 teaspoon Dijon or wholegrain mustard.
4. Cut open the sweet potato and fill with the chunky cottage cheese mixture.
5. Serve with a small tossed salad dressed with 1 tablespoon low-oil mayonnaise thinned out with lemon juice or vinegar.

Assembling tip: Mix the whole tub of cottage cheese with double the amount of finely chopped vegetables. Use half for this meal and keep the other half for another quick light meal. Pile the prepared cottage cheese mixture on a slice of low-GI bread and serve with a salad.

Warm Mixed Vegetable & Tuna Salad

Calories 350kcal; carbohydrate 40g; fibre 10g; protein 29g; fat 7g

1. Place 1 cup of mixed frozen or tinned vegetables (corn, peas and carrots) in a microwavable bowl.
2. Drain 1 tin of tuna in brine (175g) and add half to the vegetables.
3. Microwave on high for 3 minutes until warmed through.
4. Stir in 2 tablespoons low-oil mayonnaise and 2 tablespoons sweet-chilli sauce.
5. Season to taste with salt, pepper and herbs of your choice.

Assembling tip: Store the leftover tuna in a sealed container in the fridge for up to three days and then use to make this quick and easy meal again.

Food fact: Tuna and chicken are more concentrated sources of lean protein than red meat or eggs. For this reason, a small portion of chicken or fish is enough  to provide the protein for a balanced meal.

Mexican Tortilla Meal

Calories 420kcal; carbohydrate 39g; fibre 7g; protein 22g; fat 18g

1. Sprinkle 1 tortilla with a little water and warm in a tea towel in the microwave for 20 seconds on high. Alternatively, warm the dampened tortilla in a frying pan.
2. Heat 1 cup ready-made salsa.
3. While the salsa is heating, place the warm tortilla on a plate and spread mixed lettuce leaves, coriander leaves and thin cucumber slices on top.
4. Place a chunkily chopped hard-boiled egg and 1/4 sliced avocado pear in the middle.
5. Thin out 4 tablespoons fat-free smooth cottage cheese with a little water or skimmed milk and drizzle over the filling.
6. Top with the warm salsa and roll up the tortilla.

Food fact: Regular tortilla meals are high in fat because of the sour cream, Cheddar cheese and guacamole (avocado). In this version, all of these have been controlled or changed. Despite this, the fat content is still slightly over the recommend fat content for a healthy meal.

Polenta and Tomato Grill

Calories 360kcal; carbohydrate 51g; fibre 1.7g; protein 13g; fat 11g

1. Cube 1 thin slice of ready-cooked polenta (finger thickness or 55g) and place on a dinner plate.
2. Spoon over 1 cup of ready-made herbed tomato sauce (bottled or tinned).
3. Top with 1 matchbox grated mozzarella and 1 teaspoon grated Parmesan cheese.
4. Place under the grill until hot and bubbling.
5. Serve with a salad to fill your dinner plate generously and drizzle with oil-free dressing.

Food fact: Parmesan cheese may be higher in fat but the strong flavour allows you to use just a little for maximum flavour enhancement. Grated Parmesan keeps for months in the refrigerator.

Halloumi Cheese on Toast

Calories 431kcal; carbohydrate 44g; fibre 8.5g; protein 22g; fat 15g

1. Microwave half cup broccoli florets for 3 minutes on high. Set aside.
2. Toast 1 slice of seed loaf.
3. Heat 1 tablespoon soya sauce with 2 tablespoons sweet-chilli sauce in a frying pan until bubbly.
4. Add 3 finger slices of halloumi cheese (2 matchboxes) and fry gently for 1 minute on each side.
5. Place the “fried” halloumi slices on the toast.
6. Serve with half cup ready-made beetroot salad and the broccoli florets.

Assembling tip: As an alternative to the beetroot salad and broccoli, add a large tossed salad.

Food fact: Soya sauce and halloumi cheese are both high in sodium, which means that those who have high blood pressure should use as little soya sauce as possible.

Pesto Tomatoes

Calories 385kcal; carbohydrate 40g; fibre 6g; protein 14g; fat 14g

1. Cut 2 large tomatoes in half and slice away the round sides so that the 4 halves can rest on a plate.
2. Top each tomato half with 1 tablespoon ready-made pesto and half teaspoon tapenade or 2 chopped olives for all 4 tomato halves.
3. Place a thin slice of mozzarella or brie cheese on top of the pesto and olives (use only 1 matchbox of cheese for all 4 tomato halves).
4. Grill the tomatoes until the cheese bubbles.
5. Serve on a bed of baby spinach mixed with rocket leaves and 3 mini pita pockets (heated under the grill). Season with black pepper.

Food fact: This (lacto) vegetarian meal contains enough protein, thanks to the cheese. Traditionally, vegetarian meals are thought to be lacking  in protein. However, it is vitamin B12 and iron that are lacking more often than protein.

Roast Vegetable and Feta Pita

Calories 430kcal; carbohydrate 26g; fibre 11g; protein 42g; fat 12g

1. Cook 3 baby potatoes or 2 mini corn on the cob in the microwave (pricked and microwaved for 2 minutes on high, covered).
2. Microwave or cook 2 cups frozen or fresh vegetable medley (broccoli, butternut, sweet peppers, onion, courgettes, patty pans, etc.).
3. Place the cooked vegetables and potatoes on a dinner plate. Add prepared roast chicken pieces that are the size of the palm of your hand. Remove the skin.
4. Pour 2 tablespoons low-fat ready-made cheese sauce over the vegetables.
5. Cover and reheat the chicken dinner in the microwave for 30-60 seconds.

Food fact: Chicken is a very concentrated source of lean protein. A portion the size of the palm of your hand therefore contains more than enough protein for any meal.

Spicy Grilled Chicken with Roast Veg & Sweet Potato

Calories 405kcal; carbohydrate 26g; fibre 8g; protein 39g; fat 15g

1. Cook 1/3 ready-peeled and cubed sweet potato or 3 baby potatoes until soft.
2. Lightly cook 1 cup fresh or frozen prepared vegetables until just tender. Your vegetable mix should include a lot of colour: broccoli, carrots, courgettes, onion, butternut, cauliflower, green, yellow and red peppers, mushrooms, leeks.
3. Generously sprinkle your favourite spice over 4 chicken breasts (thaw first if frozen).
4. Place the chicken in a large ovenproof dish and add the cooked sweet potato and vegetables. Drizzle with 1 teaspoon olive oil.
5. Cover and bake or microwave until the chicken is cooked.
6. Serve only 1 chicken breast drizzled with 2 tablespoons ready-made cheese sauce, all the potato and the veggies. Use the rest of the chicken in other meals.

Stir-Fry

Calories 450kcal; carbohydrate 46g; fibre 11g; protein 31g; fat 14g

1. Heat 1 teaspoon olive oil in a large frying pan or wok.
2. Add 1/4 chopped onion and 1 teaspoon crushed garlic and 1 teaspoon crushed ginger. Gently stir-fry and then add 3 matchboxes lean steak strips.
3. Stir-fry until just cooked and then add 3 cups fresh or frozen prepared vegetables (bean sprouts, broccoli florets, shredded cabbage, mushrooms, mange touts/snap peas, sliced peppers, chopped spinach, sliced courgettes).
4. Add half cup frozen or tinned sweetcorn, and mix.
5. While the stir-fry is cooking, combine the following in a cup: 1 teaspoon brown sugar, 1 teaspoon soya sauce, 2 teaspoons lemon juice and enough water to fill a cup. Pour over the stir-fry and heat through.
6. Serve without adding any other starch.

Food facts: Restaurant stir-fries are usually high in fat because of the amount of oil used. When making stir-fries at home, use only 1 teaspoon oil to stir-fry the vegetables. The sauce of a stir-fry adds starch because of the sugar it contains.

Pizza Meal

Calories 380kcal; carbohydrate 41g; fibre 7.5g; protein 19g; fat 15g

1. Reheat 2 slices of leftover pizza.
2. Serve with a generous tossed salad drizzled with 1 tablespoon low-oil dressing or balsamic vinegar.

Assembling tips: Pizzas are high in fat, so choose one with several vegetables toppings (mushrooms, peppers, asparagus, onion, spinach, etc.) and only one protein topping (sausage, bacon, salami, ham, seafood, etc.). The best way to reheat pizza is under a (table-top) grill. Microwaving tends to make the pizza tough.

Fish & Chips

Calories 416kcal; carbohydrate 37g; fibre 7g; protein 37g; fat 13g

1. Place one fistful (10 chips or 100g) oven-ready frozen chips on a baking tray. There is no need to add any oil. Bake according to the instructions on the packet.
2. Ten minutes before the chips are done, place 2 frozen flavoured or spiced (not crumbed) fish pieces on the same baking tray as the chips and bake until done.
3. Serve with a large tossed green salad drizzled with 2 tablespoons low-oil salad dressing and tomato sauce (optional) for the chips.

Food facts: Chips are a high-fat food. Even oven chips baked without any extra oil, contain approximately 2 teaspoons fat per 100g, which is only 10 chips! Restaurant and takeaway chips are not only high in fat, but also contains harmful trans fats. For this reason it is better to enjoy a small portion of oven chips prepared at home.

Source: http://www.gabisteenkamp.co.za/books-index.htm

If you’re using wooden skewers, soak them in water for at least 30 minutes beforehand so they don’t burn on the grill.

Ingredients

For the topping:

• 6 (10-inch) metal or wooden skewers (soak wooden skewers in warm water for 30 minutes to avoid burning on the grill)
• 1 (14-ounce) jar marinated artichoke halves, drained
• 1 medium red onion, cut into quarters and the layers separated
• 3/4 cup pitted kalamata olives
• vegetable oil, for coating the grill, skewers and lemon halves
• 2 medium lemons
• 1 teaspoon finely chopped fresh oregano leaves
• 1 teaspoon finely chopped fresh thyme leaves
• kosher salt
• freshly ground black pepper

For the fish:

• 1 (2- to 2.5 pound) cleaned and gutted whole striped bass, black seabass, snapper or barramundi (from a 3 – 3.5 pound whole uncleaned fish)
• kosher salt
• freshly ground black pepper
• 7 fresh thyme sprigs
• 1 tablespoon olive oil

Instructions

For the topping:

1. Heat an outdoor grill to medium high (about 375 – 425 F)
2. While the grill is heating, prepare the skewers: Thread an equal number of the artichokes onto 2 skewers. Thread an equal amount of onion onto 2 more skewers, leaving about 1/4 inch of space in between the pieces. Thread an equal number of the olives onto the remaining 2 skewers. Brush the skewers all over with vegetable oil; set aside. Slice the lemons in half, reserving one of the halves for the fish.
3. When the grill is ready, rub the grill grates with a towel dipped in vegetable oil. Brush the cut sides of the remaining 3 lemon halves with oil. Place the lemons on the grill cut-side down, cover the grill, and cook until grill marks appear and the lemons are slightly softened, about 3 to 4 minutes. Remove to a baking sheet or large dish and set aside.
4. Place all of the skewers on the grill , cover the grill, and cook, flipping once, until the olives are slightly shriveled and the artichokes have grill marks, about 6 minutes. Continue to cook the onions until they’re slightly charred and softened, about 3 minutes more. Transfer to the baking sheet or large dish with the lemon halves and let cool slightly.
5. When cool enough to handle, remove all of the olives, artichokes, and onions from the skewers, cut into medium dice, and transfer to a medium bowl. Squeeze the juice from 2 of the grilled lemon halves over the vegetables, add the oregano and thyme, and stir to combine.
6. Taste and season with salt and pepper as needed.
7. Cut the remaining grilled lemon half into 4 pieces. Place the vegetable topping and the lemon pieces in a warm spot or cover with foil. Reduce the grill heat to medium (about 350 to 400F) and prepare the fish.

For the fish:

1. Thinly slice the reserved, ungrilled lemon half. Rinse the inside and outside of the fish in cold water and pat dry with paper towels. Generously season the inside of the fish with salt and pepper. Stuff the thyme and oregano sprigs and lemon slices inside. Rub the outside of the fish with the olive oil and season with salt and pepper.
2. Rub the grill grates again with vegetable oil. Place the fish on the grill and cover the grill. Cook until the bottom half of the fish is opaque all the way through and the bottom skin is crispy, about 9 minutes. Using a pair of tongs to hold the fish closed, carefully flip the fish over using a flat spatula and cook until the second half is opaqued all the way through and the skin is crispy, about 9 minutes more. Remove to a large serving dish and serve with the reserved topping and grilled lemon pieces.