As you all know I’m not up with how much one should or shouldn’t eat so I asked Melanie to shed some light on the topic. And this is what she had to say
A serving of dairy, fruit and wholegrains provides a ‘balanced breakfast’, not a ‘balanced diet’. The number of serves that people need, depends on their individual requirements, but most women would need 2 servings of fruit, 2.5 servings of dairy, 5 servings of vegetables, 6 servings of wholegrains and 2.5 serves of protein.
If their pregnant, their requirements increase to 8.5 serves of grains and 3.5 serves of proteins.
During breast feeding, the requirements change to 2.5 serves of protein, 9 serves of grains and 7.5 serves of vegetables.
I don’t know about you but I don’t have enough grains in my diet and considering I’m breast feeding I’m really lacking!
So on the back of that let me show you some belVita meals I’ve tried this week
Yogurt Pancakes and belVita biscuits with cottage cheese and a drizzle of honey.
Melanie: make sure that you use wholemeal flour as this will help to increase the fibre content.
Note: 150gms yogurt, flour, serve of belVita’s and 2 tablespoons of raspberries. Makes 15-20
My breakfast version of an apple and prune crumble
Melanie: stewed apples are a great way to increase your fruit intake in the winter months
Note: Made with about 150gms of yogurt, stewed apple and prunes (no added sugar), belVita Biscuits
Yogurt and Fruit
Melanie didn’t get a chance to comment on this one as I made it last night. But I’m sure she would say something along the lines of raspberries are low in kilojoules and rich in antioxidants. Antioxidants have been shown to decrease the risk of heart disease and cancer, not to mention wrinkles! And blueberries are very low in calories and they possess notable health benefiting plant-nutrients such as soluble dietary fibre, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
Note: made with about 150gms of yogurt, handful of frozen raspberries and blueberries, slivered almonds and 2 belVita Biscuits
And maybe my fav so far
Buttermilk pudding with belVita biscuits and fruit
Melanie: Hmmm…buttermilk is actually really high in ‘bad’ saturated fats, so try to reduce the buttermilk and replace with milk as much as possible. However is you use Buttermilk that is 98% fat free like Trina it’s okay
Note: Made with 150ml of milk, 500ml of buttermilk, 40gms of sugar (as I was following a recipe I only guessed how much to use and even though it’s less that the recipe with the sweetness of the bisects could easily do less). 4 Crushed belVita biscuits on the base and topped with frozen berries. Makes 6
If you can’t find fat free buttermilk then give this one a try.
Note: Made this with 1 tablespoon cornflour, 2/3 cup of milk and a splash of vanilla extract with frozen fruit on top and crushed belVita biscuits on the bottom. Serves 1
When you heat millk & cornflour it becomes much thicker than the buttermilk pudding and after trying it I would suggest that instead of frozen or fresh fruit that you use fruit puree as it need a little moisture to be more pleasing to the palate.
I have a number of other ideas that I have in mind to try but for now I’m going to leave it up to you to come up with some inventive ways and feel free to email them to us and we will share them with our followers. And don’t forget that Melanie has a facebook page were she posts great healthy tips and meal ideas, pop over to NutritionPlusNews like her page and your body will thank you.