The colder, winter months generally means less training and more couch surfing. Here’s how to eat right when the training is slow…
- By Megan Pentz-Kluyts
The March 2008 edition of the Chinese Journal of Preventive Medicine indicates that we only burn 220 to 300 kilojoules per hour sitting on the couch.
Liesbet Delport, registered dietitian and author of Eat Smart for Sport, says, “the big trick in managing your weight is to not stop exercising during the winter months.” “Remember to adjust the amount you’re eating to your exercise programme – if you are exercising and cycling less, you also need to eat less!” she advises. Elmine du Toit (registered dietitian and lecturer at the Department of Nutrition and Dietetics at the University of the Free State) and Kim Hoffman (a Cape Town dietician) list these “guilt-free” comfort food options:
Savoury Meals
• Thick vegetable, butternut or bean soup with health (low-GI) bread
• Spaghetti bolognaise, using ostrich mince
• Warm roast vegetable salad with feta cheese
• Toasted cheese sandwiches, using low-GI bread and spread on Melrose low-fat or Laughing Cow Lite cheese wedges
• Provita, cream crackers, rice/corn crisp bread (<3g fat/100 g) mixed with fat-free cottage cheese – with sweet chilli sauce, fish paste, jam, or a Marmite, Bovril or Oxo spread
• Royco Cup a Soup lite or Knorr light soup
• Pita bread cut into wedges – bake until heated through and serve with a tomato and onion dip
Sweets
• Stewed fruit with yoghurt
• Warm custard, using the “light” variety or make the custard with fat-free milk
• Bowl of oats porridge, made with milk. Add cinnamon, vanilla essence, and a small bit or sugar for taste. Oats made in the microwave take two minutes to make!
Drinks
• Make your own chocolate drink with cocoa and low-fat milk. A pinch of cinnamon and cayenne pepper adds flavour
• Make your own low-fat smoothie by blending sweet melon with low-fat milk
Buy it
• 1 (60g) Woolworths banana muffin
• 1 (60g) Woolworths whole wheat English muffin with 1 teaspoon jam + 1 teaspoon grated cheese
• 1x (45g) Woolworths syrup waffle + 1 tsp golden syrup
• 1 Woolworths bran rusk + 1 sachet Nescafé cappuccino
• 1 Ouma Nutrirusk + 1 sachet Jacobs original cappuccino
• 1 hot cross bun + 2 tsp Black Cat or Skippy sugar-free peanut butter
• 6 Provitas topped with 5 tsp (25g) Woolworths chicken liver paté
• 6 Pick n Pay whole wheat crackers topped with 5 tsp (25g) Woolworths smoked snoek paté
• 50g trail mix
• 60g dried mango
• 50g Woolworths beef biltong + 20g peanuts & raisins
• 6 Woolworths barbequed chicken thigh kebabs
• 30g roasted & salted cashew nuts
• 50g airpopped popcorn
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