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Gut-friendly day on a plate

Gut-friendly day on a plate

A great way to support your immunity in winter is to make sure you’re filling your plate with fibre (from whole grains, fruit, vegetables, beans and pulses), lean sources of protein and omega-3 fats, as well as limiting processed foods.

Start your winter’s day off right with porridge!


Wholegrain oat porridge (fibre) and banana (resistant starch), topped with a spoonful of probiotic yoghurt


Seeded sourdough bread (fibre), canned red salmon (omega-3), salad of lettuce, cucumber, tomato, red onion, olives, orange capsicum (fibre) with ½ cup mixed beans (fibre) and 1 tablespoon kimchi or sauerkraut (good bacteria)

Evening meal

Vegie and lentil curry with brown rice (fibre)


Mixed nuts and raisins or homemade hummus with vegie sticks

Healthy weight for added protection

Trying to reach or maintain a healthy weight range can add another layer of protection. These three habits will help start you on your way:

➜ Instead of restrictive dieting, try increasing the number of vegetables you eat at every meal and drinking water and tea instead of sugary drinks.

➜ Eat a protein-rich breakfast every day to keep you feeling full all morning. Great options are two eggs and two slices of wholegrain toast with tomatoes or avocado, or oats with yoghurt, nuts and berries and a skim milk flat white or latte.

➜ Move your body every day. Even if you just start with a 10-minute walk, the key is to do it daily. Find something you enjoy, so it’s easier to keep the habit up.

Date modified: 21 July 2023
First published: August 2023


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