Wanting to know what a day of food looks like for me? My focus each day is on eating foods that keep me feeling sustained, getting in lots of fibre and water, following a regular meal pattern and eating until I am satisfied, not full.
Like most people, I don't have all the time in the world to prepare fancy meals every day, but I do plan ahead for the week and decide what I will be making for meals for at least 3 days of the week and then shop again mid-week.
I stick mostly to simple things for lunches and keep breakfast consistent for the week. I decide what protein I want for each night, buy enough fruit, veggies and salad ingredients for 3 days and always keep grains and potatoes in the pantry to add to meals. I try make something new and different just once in a week when I know I have enough time after work.
Food Diary for a typical day:
Wake up: drink 2 glasses water and an americano with skim milk.
Breakfast: overnight oats - I bring these with me to work in a jar if I am exercising in the morning so I can eat them afterwards. Drink 2 glasses water.
How to make overnight oats?
Soak 1/4 cup raw rolled oats overnight in the fridge with:
1/4 cup water
3 Tbsp plain fat free yoghurt
1 small mashed banana
1 tbsp linseeds/chia seeds
1 tsp cinnamon
Mid- morning: if I am hungry mid-morning I have a fruit- at the moment I am loving easy-peel naartjies :) Drink 1 glass water.
Lunch: Either leftovers from the night before or a salad with lettuce/rocket, fresh herbs like dill, mint, basil, tomato, cucumber, pepperdews/jalapenos, avo, cottage cheese and 1/2 cup cooked quinoa/brown rice/barley/buckwheat OR 3-4 Finn crisps/quinoa corn cakes. Drink 2 glasses water.
Afternoon: usually another fruit and sometimes another americano with hot skim milk at work if I need a pick me up! Drink 1-2 glasses water.
Dinner: Always lots of veggies- 2 different colours at least and sometimes a salad too. I love veggies and will change it up by making stir- fries/ grilled/ steamed veggies with a lean protein like fish/chicken breast/extra lean mince/tofu/legumes. Depending on how hungry I am I will add a complex carb like baby potatoes/butternut/sweet potato/baked potato/quinoa/brown rice. Drink 2 glasses water.
After dinner: Usually a cup of tea or Nomu Skinny hot chocolate - My best! :)
Obviously not all days look like this, but I try to follow a similar pattern of eating each day and make sure that I get in enough fruit, vegetables and water everyday no matter what.
I eat out quite often over the weekends and enjoy having a glass or 2 of wine with my meals when I am eating out but I still I go for healthy food options. I do have a sweet tooth and I enjoy treats when I want them, in moderation. (My favourite treats are Myog sugar free frozen yoghurt and Lindt roasted sesame dark chocolate!)
Consistency and moderation is key to maintaining a healthy lifestyle and a healthy weight so find what works best for you and can fit in to your lifestyle.
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Remember that everyone has different nutritional needs depending on age, activity level, health and body size. For a personalized meal plan and more healthy lifestyle tips, tricks and recipes visit my website www.gabilaskerdietician.com/book-online to book a consultation.