A Nutritionist's food diary
Ever wondered what a nutritionist eats to stay healthy.…
Like most people I work busy and long days so don’t have as much time to cook as I would like to. During the week everything I do is quick, easy and convenient to prepare, however, I do make time to sit down and eat my meals. Nothing is off limits but I tend to stick to 80/20, 80% healthy 20% of what I fancy. At the weekend I spend more time preparing more adventurous meals which often contain more ‘treat’ foods such as healthy brunch then maybe some red meat, or afternoon tea treats.
This is a what I would eat on weekday…..
I wake up pretty early most mornings and start the day with a green tea. I love the stuff, its slow release of caffeine gets metabolism going without disrupting my blood sugar. It is also fantastic for liver detoxification and hormone balance. Many people are put off because they make it with boiling water or over steep it. This makes it bitter. If you brew it for less than a minute with 75 C degree water it has a lovely smooth flavour.
Either smoked salmon or egg with avocado on omega 3 rich German style rye bread. Green juice.
It is important to start the day off with a balanced nutrient rich meal. Combination of protein, complex carbohydrates, fibre and healthy fats will keep your energy levels up and keep you full for longer. Avoiding those mid-morning hunger pangs or sugar cravings. Omega 3s are the healthiest of fats essential for heart health, immune system and healthy skin but hard to get enough of via the diet.
Green juice made with 100% vegetables, I include cucumber, celery for hydration, parsley, spinach for liver and skin health, then lemon juice and ginger for flavour plus anti-inflammatory and alkalising effect.
Matcha cinnamon almond milk latte.
I have commandeered the nespresso milk frother for my own non-coffee means. Matcha another form of green tea gives me a second burst of antioxidants and energy. The cinnamon is a natural safe non-sugar sweetener which actually benefits the blood sugar by mimicking insulin. Almond milk is rich in minerals such as magnesium.
Salad of beans or pulses, (organic from can – life is too short to cook pulses regularly!) left over roasted or steam veggies, maybe some leftover grains such as brown rice or quinoa. I add lots of herbs such as basil, parsley, mint and healthy oils, lemon juice or apple cider vinegar. If I want a creamy dressing I wizz the olive or avocado oil and lemon juice up with either some hummus or cashew nuts. I often add raw sauerkraut to my salad as I love it’s ‘pickley’ flavour and it is fantastic for gut health.
Mid afternoon snack.
I usually have some fruit, preferable a low GI fruit such as apple or nectarine with some nut butter, cashew, almond or peanut.
Typically be fish or tofu with plenty of veggies. One of my favourites is ‘healthy’ fish and chips made with organic baked salmon, spicy cayenne pepper sweet potato wedges and lots of peas. I love Asian inspired food too. Oriental mushroom, miso, garlic, chilli and ginger broth with almond tofu is a favourite in the winter to boost the immune system or cauliflower egg fried ‘rice’, made by grating the cauliflower is firm favourite too.
If I’m feeling like a treat with my meal I have kombucha a drink made from fermented tea which tastes a little like cider. It is high in probiotics.
I am addicted to chocolate so some quality organic dark chocolate makes it into me most evenings.Back to All Everyday Articles