The final instalment in our series of articles on nutrition and the skin. This week we show you how to put it all into action, with a clear skin meal plan, created by head of Dineamic Nutrition, Karen Inge. Combine this meal plan with plenty of water and regular exercise.

Breakfast

1 whole fresh grapefruit (pink preferably) 1 cup of muesli (oats, bran, wheat germ, nuts, seeds, dried fruit) with skim milk or low fat drinking yoghurt Large glass of water OR 2 slices of soy and linseed toast topped with slices of tomato and sardines 1 glass of freshly squeezed orange juice Large glass of water OR 11/2 cups of a wholegrain breakfast cereal with low fat calcium fortified soy drink topped with fresh strawberries Large glass of water

Snack

Wholegrain muffin or fruitcake made with oats and dried fruit mix and fruit peel 250ml glass of freshly squeezed carrot and apple juice Large glass of water OR 1 slice of wholegrain bread spread with peanut butter or an almond spread Large glass of water OR 1 slice or fruit loaf (with fruit peel, sultanas and raisins) 1 cup of green tea Large glass of water

Lunch

Wholegrain bread roll with avocado and canned tuna or sliced chicken fillet and mango, red Spanish onion and baby spinach leaves 200g of low fat fruit yoghurt Large glass of water OR Entrée size (~2 cups) of pasta with a tomato-based napoli sauce with garlic Tossed green salad with a drizzle of walnut oil and lemon juice Large glass of water OR Bowl of tomato soup or Clear Skin Soup Crusty wholegrain bread roll 1 nut/seed type bar Large glass of water OR Dineamic Rustic Tomato & Ancient Grain Soup.

Snack

Low fat berry fruits soy smoothie (made with low fat calcium-fortified soy drink, fresh strawberries, raspberries and blueberries) Large glass of water OR 400ml glass of freshly squeezed citrus fruit juice, tomato juice or guava and watermelon juice 30g mixed nuts and seeds Large glass of water OR Fruit salad of fresh berries (raspberries & blueberries) and melons (cantaloupe) with reduced fat soy yoghurt Large glass of water

Dinner

6 oysters natural with a squeeze of lime juice Followed by an Asian stir fry – 200g tofu, Asian greens (spinach, bok choy & Chinese broccoli) stir fried in sesame seed oil, served on a bed of 11/2 cups of steamed Jasmine rice Cup of green tea Large glass of water OR 120g grilled eye fillet steak served on a bed of sweet potato mash with steamed broccoli and squash Large glass of water 1 cup of berry sorbet OR 150g salmon fillet cooked on the BBQ Baked jacket potato Salad – baby spinach leaves, cherry tomatoes and Lebanese cucumber, drizzled with olive oil and Balsamic vinegar dressing Large glass of water 200g low fat fruit yoghurt. 

This meal plan is suitable for an adult female, weighing approximately 65kg and of light to moderate activity level. The meal plan provides: Energy: 8800 kilojoules(2100 calories) Protein: 20% (115g) Fat: 25% (50g, predominantly unsaturated) Carbohydrate: 55% (300g) And meets all vitamin and mineral requirements

Clear Skin Soup Tonic

Use the following ingredients to make a nutritious soup beneficial for healthy skin.  Rich in a variety of antioxidants such as carotenoids, cryptoxanthin, zeaxanthin and lutein, with some vitamin E. • Vegetable stock • Garlic • Sweet Potato • Pumpkin • Carrot • Tomato • Spinach • Cabbage • Corn • Parsley Serve with a dollop of yoghourt and a sprinkling of toasted seeds

Clear Skin Juice Tonic

Juice carrot, mango and oranges with a few sprigs of parsley and a sprinkle of wheat germ to make a healthy, skin-friendly juice. Rich in a variety of antioxidants such as carotenoids, cryptoxanthin, zeaxanthin and lutein, with some vitamin E.

Conclusion

The role of nutritional factors in protecting our skin and improving its function is beginning to be better understood.  While it is still too early to recommend exact quantities of specific nutrients to enhance the health and beauty of our skin, it’s never too early to encourage a healthier lifestyle including a diet bursting with high anti-oxidant containing foods.

Antioxidants important for skin health

[Antioxidant : Food source] B- Carotene: Carrot, sweet potato, squash, pumpkin, dark green leafy vegetables, cabbage, mango, papaya, canteloupe Lycopene: Tomato and tomato products, watermelon, guava, pink grapefruit Lutein: Green leafy vegetables, parsley Zeaxanthin: Dark green leafy vegetables, corn Cryptoxanthin: Mango, papaya, persimmon, capsicum, pumpkin, Sweet potato Limonene: Citrus fruits, such as oranges, lemons, limes, grapefruit, mandarins and tangelos Anthocyanins: Strawberries, cherries, cranberries, raspberries, blueberries, grapes, blackcurrants Isovitexin: Wild rice Polyphenols: Green tea, red wine, many fruits and vegetables

Rejuvenating Food Masks

These facial food masks were secret recipes given to me 20 years ago by my great aunt who was the chief dermatologist for Elizabeth Arden in New York.  At the time she probably had not heard of antioxidants such as lycopenes, anthocyanins, lutein and zeaxanthin.  But she knew that these foods had beneficial effects on the skin.

Strawberry Mask (for rejuvenation)

To be used twice a week.  This is enough to make 4 masks. 4 strawberries, ripe, mashed A pinch of salt 1 egg yolk ½ tsp oil ½ tsp lemon juice Method: remove sac from yolk, and place in cup.  Add oil and lemon juice and mix.  Add strawberries and salt and mix well.  Wash your face with very hot water, pat dry, put towel around shoulders and lie down.  Apply mask for 20 minutes.  Wash off with warm water.

Avocado Mask (for healthy glow)

Use 4 consecutive times. Method: Mash ¼ of an avocado, and place on skin.  Wash off after 20 minutes.

Tomato Mask (anti-aging)

Method: Use thin skinned tomatoes.  Cut tomato into quarters.  Remove skin and discard.  Rub remaining tomato over skin, and leave for 20 minutes.  Rinse well.

Cucumber mask (for tightening)

Peel large cucumber. Slice thinly.  Put in handkerchief and squeeze tightly.  Put juice in open jar, add a pinch of salt.  Pat onto face for tightening effect.  The remaining juice can be kept uncovered for 1 week only, then discard Article written by Karen Inge, and first published on www.kareninge.com.au