A ultimately we start transitioning towards a more wintery menu . Autumn brings a great variety of fruits and vegetables in season , and often some of the summer produce is still available , which means there ’ s lots of variety available .

GLORIA CABRERA , APD Gloria is an Accredited Practising Dietitian who loves food , nutrition , cooking , fitness and helping others improve their health and knowledge . She is also a qualified Personal Trainer and she works in private practice assisting clients with weight loss , pre and post weight loss surgery and chronic health conditions . Find out more about Gloria at nutritionsavvy . com . au or n4foodandhealth . com

YOUR AUTUMN EATING PLAN

Nutrition expert Gloria Cabrera helps you eat seasonally this autumn .

utumn is a time of the year when the weather begins to cool and we can still enjoy the last of our summer meals but

A ultimately we start transitioning towards a more wintery menu . Autumn brings a great variety of fruits and vegetables in season , and often some of the summer produce is still available , which means there ’ s lots of variety available .

Eating seasonally helps ensure you eat the freshest , most nutritional and cost-effective produce available .

Here is a handy meal plan to help you transition your eating into the new season . We ’ ve also included some of the recipes listed in this edition of the magazine into this meal plan .

Breakfast	½ cup porridge topped with fresh figs , linseeds , and chia seeds	1 tub low fat yoghurt with fresh berries topped with linseeds , chia seeds and pistachios	Poached eggs with sautéed mushrooms , spinach and grilled tomato	Banana toast with passionfruit sauce *
Morning tea	1 tub low fat yoghurt	Carrot , cucumber , capsicum sticks and tomato salsa dip	15 almonds and carrot sticks	Cherry tomatoes and 20-40g lite cheese
Lunch	Baby spinach salad with peas , roast pumpkin , roast beetroot and feta	Wholegrain wrap with avocado spread , grilled chicken and salad	Pumpkin soup with chickpeas and grain toast	Beef and vegetable stir-fry with bok choy , carrots , broccoli , green beans , capsicum , zucchini
Afternoon tea	Apple and sliced cucumbers	Grain crackers and lite cheese	Orange	Grapes
Dinner	Grilled salmon with Quinoa and Wheat Berry Tabouleh *				Roast vegetables with tomato and herbs * with roast chicken	Slow cooked beef and vegetables	Mediterranean style grilled vegetable pasta *
After dinner					Cup of tea	Baked pear with cinnamon and a drizzle of honey and 1 tablespoon low fat yoghurt	Passionfruit Eton mess *	10 walnuts

* Recipe provided in this edition of the YMCA Healthy Living Magazine

6 YMCA HEALTHY LIVING MAGAZINE AUTUMN 2017

YMCA Healthy Living Magazine, powered by n4 food and health Autumn 2017 | Page 6

A ultimately we start transitioning towards a more wintery menu . Autumn brings a great variety of fruits and vegetables in season , and often some of the summer produce is still available , which means there ’ s lots of variety available .

YOUR AUTUMN EATING PLAN

A ultimately we start transitioning towards a more wintery menu . Autumn brings a great variety of fruits and vegetables in season , and often some of the summer produce is still available , which means there ’ s lots of variety available .