What I eat in a day

Because I’m a nutritionist, people often ask me what I actually eat. I guess they’re interested to see if I practice what I preach! So here is a typical day’s menu for me. Is this what you thought?

Breakfast - fibre and fruit

I usually start the day with a big bowl of home-made muesli topped with thick Greek yoghurt and whatever fresh fruit I have in the house (maybe blueberries or strawberries or some sliced banana, kiwi fruit or nectarine).

Sometimes I make a 'raw' muesli and just mix the ingredients together and keep them in an airtight container and sometimes I make a toasted muesli. If you'd like my recipe for toasted museli you can find it here.

 OR

If I have a little more time I have an egg, poached or fried, on grainy toast, with wilted spinach or button mushrooms and a grilled tomato half accompanied by a cup of English breakfast tea with milk (no sugar!).

Morning break to keep me going

3-4 Vita-Weet crispbread with a slice of cheddar cheese or peanut butter (paste) plus  a flat white coffee made with low-fat milk (I dislike the ‘butteriness’ of full-fat milk).

Lunch to get those veges in

I love a fresh mixed salad made from lettuces, cucumber, tomato, fennel or whatever else I have in the fridge. Topped with a can of tuna plus a hard-boiled egg and a slice of sourdough wholemeal bread - it really satisfies.

OR

Sometimes, if have some tasty leftovers such as curry, soup or savoury mince, I have them with some  grainy toast and a glass of water.

Afternoon break as I can’t stretch to dinner

1 mandarin or apple or whatever fruit is in season and a welcome afternoon cup of tea.

Dinner for balance and satisfaction

Dinner really depends on the season and the weather but could be anything from BBQ fish fillet or a small steak with potatoes or rice and lots of non-starchy vegetables such as carrot, asparagus, broccoli and zucchini.

OR maybe a chicken and veg stir-fry over noodles or rice (I add lots of veges such as onion, garlic, capsicum, beans, broccoli or asparagus)

OR if the weather is cooler a slow-cooked casserole with a base of lamb, beef or chicken coupled with some roasted vegetables and a glass of red wine.

Treats to save me time

A small serve of pudding e.g. rhubarb crumble, bread and butter pudding or baked egg custard or a wedge of home-made cake.

Snacks over the day

See the Vita-Weets with cheese, a tub of hummus with veg sticks, a piece of fresh fruit and 2-3 bliss balls or a muesli bar

The bottom line

What I eat varies from day to day, obviously, but it is always based on a balanced approach of protein + healthy fats + whole grain carbs + vegetables or salad.

It’s hardly revolutionary but it works on many levels. After all, healthy eating isn’t about latching on to every new trend and foodie fashion. I don’t cut out ALL carbs but I am choosey about which ones I eat. Mostly I don’t eat those ones that are refined and highly processed such as soft white bread or white rice. I’m also trying to eat more basics and fewer discretionary foods; more fresh, and fewer processed foods; more healthy fats and fewer processed fats. I think it’s a mantra that works well! For example, two chocolate bliss balls occasionally won’t undo the ‘healthiness’ of a diet but a whole packet eaten regularly will.