This post is part of a regular series focusing on making small changes to improve our health. I shared my journey with changing my diet and moving to a clean eating approach which you can read here. I also had the lovely Katie Rainbird from Katie 180 undertake an analysis of my food intake for one day in that post, which was another step in the right direction.
Together we also offered the same opportunity to readers of Planning With Kids. We were blown away with the response and while I can’t guarantee will get to all of them this year, Katie has been busy working on many of the submissions already and we will publish as many as we can.
It is not possible for Katie to cover off everything in these posts. The aim is for her to find some small things you can change to what you are putting on your plate to help you achieve your current goal for your eating habits. You can read previous Changing my plate posts by clicking here.
Changing my plate – my day
Katie Rainbird (AKA Katie180) is a Sydney-based Nutritionist who is just as likely to be found jogging as she is baking. She is a mother to two, a keen home cook, prefers to get around in her workout gear and has a major passion for the written word. You can learn more at www.katie180.com.au.
Katie reviewed what a reader submitted that she ate in a 24 hour period. The reader would like to remain anonymous, so we will call her Jasmine! This is what Katie had to say about her day:
What is your current goal with your eating habits?
Weight loss and increased energy.
Breakfast
At home. 1 x Whole grain toast with butter. Coffee with milk and 1 heaped sugar.
Switch to whole meal rather than whole grain toast: whole grain is often just white bread with grains mixed in whereas wholemeal is flour made from the whole grain. Add something to the butter: avocado, perhaps a spread of cottage cheese and a slice of tomato. Use a 1/2 teaspoon meausre to add the sugar to your coffee and use no more than this! Once you’ve adjusted to the taste, switch to a 1/4 teaspoon measure and eventually: no sugar at all! This may take some weeks to months.
Lunch
Don’t eat lunch.
Ok. I want you to buy a nice bag of organic carrots and take one each day, wash it and eat it at lunch time, perhaps add a tub of hummus to the groceries also and dip into this with your carrot. If you’re hungrier for more than one carrot, eat two! Once you’ve “trained” up an appetite for a heartier lunch try such things as: mixed bean salads with cottage cheese, fresh tomatoes and herbs or roasted vegetable soups.
Dinner
Chicken breast bacon and cheese toasted grain wrap with salad – mixed lettuce tomato and cucumber. No dressing. At home.
Nix the bacon and cheese. Add avocado and snow pea sprouts. Also use LOTS of lettuce.
Snack 1
Mid morning. Pink lady apple 11.30am.
Lovely.
Snack 2
Salada with cheese and a small banana. 2pm.
Switch Salada to a cracker made using wholegrains, try a different topping other than tasty cheese, perhaps: feta, cottage cheese, nut butter, hummus, avocado, salsa.
Snack 3
4 home made chic chip biscuits and white tea with heaped sugar 4pm.
Again with the sugar trick here! Reduce biscuits by half and add a 1/2 cup of good quality yoghurt perhaps?
Dessert
3 cheese crackers.
Ok you like cheese! I don’t blame you, it’s good stuff. But it’s also high in fat and salt so let’s try not to over do it. Have a handful of raw nuts and seeds instead, maybe add some chopped dates and a piece or two of good quality dark chocolate, then nibble on it slowly and enjoy.
Nutritional supplements
Nil
My top three, desert island supplements are: Bs, Cs and Omega-3s. I wholly recommend at the very least, a good quality fatty acid as these are lacking in your diet.
Daily fluid intake
1.5L water
Great!
Any further information you’d like to share or special dietary requirements to factor in?
Currently 35kg overweight.
Katie’e summary
Firstly Jackie, thank you for being honest. I can tell you haven’t lied about anything and this is great, you’d be surprised how often people tweak their diets to suit what a nutritionist wants to hear! With 35kg over your ideal weight we aren’t going to go in hard core else we’ll end up taking one step forward and two steps back. I’ve made very subtle changes and suggestions for you to get you on an easy and therefore sustainable start to making long term changes.
Further reading
- Toast Toppings To Tantalise Tastebuds!
- Top5 Tips for Weight Loss that don’t involve Going On A Diet!
- Sweet Tater and Butternut Pumpkin Soup w’ Lentils and Pearled Barley
Disclaimer
Katie is a qualified nutritionist (Adv. Dip. Nutr. Med.).
Any diet or lifestyle changes that you implement as a result of reading this blog are your own responsibility.
This blog does not provide medical advice, any particular health conditions must be managed by your own health professional.
The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.