Healthy Eating
Healthy Choices
Leading a hectic lifestyle leaves you little time to prepare healthy snacks.
CitadelHealth gives you practical tips for healthy snacks for your wellbeing.
Tips for Your Wellbeing
Eat a variety of foods, which are low-energy (low calorie)
but rich in nutrients (nutrient-dense). Here are a few points
to keep in mind when snacking or selecting meals:
•Choose snacks wisely because they provide the right
nutrients for your health.
•Plan snacks ahead of time and take home-made snacks to
work with you, rather than buy from a nearby take away
shop as these will probably be high in calories.
•Eat only when hungry not because you are stressed,
frustrated or bored.
•Keep portion control in mind – change to small lunch
boxes or smaller plates and avoid supersized portions
when buying ready-made food.
•Keep a variety of nutritious ready-to-eat supply of snacks in
hand eg. whole grain crackers, low fat cheese like piece of
ricotta or cheeselet (ġbejna), low fat yogurt, a small serving
of nuts or dried fruit, home-made bean, chick pea or lentil
pastes with water biscuits (galletti), raw vegetables or fruit.
If you include processed cold cuts of meat in your diet,
choose those which are low in fat and pale pink in colour.
•Try to opt for the right types of foods in all of your meals,
eg. increase plant food intake (vegetables, fruits, pulses
and wholegrain cereals), low fat dairy products, lean
meat and low calorie beverages (eg. water).
•Similarly opt for low fat cooking methods, eg. stir frying,
grilling or steaming.
•Do some physical exercise which you can cope with
every day. Try and go for a 30 minute early morning walk
or a walk during your break. If some form of exercise is
impossible try to exercise as much as possible in other
ways eg. walk up and down stairs, do not use lifts, walk
to your local food store, church, newsagent, rather than
go everywhere by car.
5-Day Plan
for Healthy Packed Lunches
Some Examples of Healthy
Lunches to Take to Work
• A variety of home-made vegetable soups.
•A selection of fresh and toasted bread, baguettes, ftira,
pitta bread or wraps with healthy fillings such as fresh
vegetables, tuna (as in ħobz biż-żejt), chicken, low-fat
cheeses and beans.
•Baked rice or pasta or salads made with rice, pasta,
couscous or quinoa without heavy dressings such as
mayonnaise or cream. Flavouring can come from fresh
herbs and a touch of olive oil.
•Home-made pies with healthy fillings such as fish and
spinach, chicken or vegetable.
•Selection of salads, fresh fruit and vegetables.
•Add vegetables to every meal.
• Take fruit as dessert.
Day 1Chicken salad made with coleslaw (use a
tablespoon of olive oil instead of mayonnaise
or make a simple dressing with soy sauce, olive
oil,crushed garlic and herbs), lettuce, tomato,
sweetcorn or any other vegetable of your
choice. Can be served with 3 – 4 tablespoons of
cooked rice.
Day 2Tuna and tomato salad with olives, capers, grated
carrots, broad beans and parsley served with a pitta
bread or in a wrap.
Day 3Couscous salad with grilled marrows and aubergine
cubes, sweetcorn, olives, red peppers if in season
and hard boiled egg.
Day 4Maltese bread or ftira with tuna, broad bean,
capers, olives, lettuce and tomatoes.
Day 5Home-made thick vegetable soup made with barley
and a mix of vegetables taken with one slice of
toasted bread or pitta OR smoked salmon salad
served with ricotta, tomatoes, lettuce and coleslaw.
Dr. Karen Mugliett
Nutrition, Family and Consumer Studies specialist
Your Health is Important to Us – It's in our DNA
Call us on Freephone 8003 1000 or visit www.citadelhealth.com.mt
CITADEL HEALTH INSURANCE AGENCY LIMITED
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