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 – Mia’s 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 Mia submitted that she ate in a 24 hour period. This is what Katie had to say about her day:
What is your current goal with your eating habits?
I’m breastfeeding an 8 month year old and running around after a 3 year old, so I’m trying to eat nutritious, high energy foods with a lot of variety across the week.
Breakfast
Ate a bowl of traditional oats porridge with a tablespoon of full fat natural Greek yoghurt and a tablespoon of pure maple syrup. I ate at 7.30am at home.
This is a good breakfast.
Lunch
I had a bacon, lettuce, tomato, aioli and avocado sandwich on sesame Turkish bread, with some sauteed mushrooms and thyme. I ate at 12pm in a cafe.
Yum, cafe lunch! What would your usual at home lunch be like?
Dinner
I ate at 8pm at home. Ate pan fried salmon fillet with cannellini beans, tinned tomatoes, garlic, broccoli, fresh parsley and mint. Yoghurt with cucumber and garlic and lemon juice on top.
This is a great dinner. I’m liking what I see so far!
Snack 1
Mid-morning has 2 slices of wholemeal toast with salt reduced butter and Vegemite.
Fine
Snack 2
Mid-morning had a slice of watermelon.
Fine
Snack 3
N/A
Dessert
No dessert tonight but sometimes have milk chocolate or a fat free dairy dessert. Its not a regular feature.
Fat free dairy isn’t something I’d recommend, where the fat is missing, fillers (gums etc.) and sweeteners are added. If dessert isn’t a regular feature then go ahead and enjoy a whole dairy variety! Especially as you’re breastfeeding, you need those good fats.
Nutritional supplements
Took 4 x 100mg spirulina tablets
Is this for iron?
Daily fluid intake
2 x chamomile tea
1 x skinny hot chocolate
At least 1 litre of water
2 glasses of champagne
I assume 2 glasses of champagne isn’t a regular nightly feature? In which case this is all good except… I’d suggest increasing the water to 1.5L.
Any further information you’d like to share or special dietary requirements to factor in?
N/A
Katie’s summary
Mia your diet is pretty good, I like your whole oats sweetened with maple syrup and your oily fish for dinner with lots of veggies. I can see room for more nutrient dense snacks including fruit, dried fruit, nuts and seeds. Try these:
- Date balls: http://www.katie180.com.au/recipes/date-balls/ (omit the almond meal as this was a by-product of some home made almond milk and just use whole nuts)
- My DIY cherry ripe bars: http://www.katie180.com.au/recipes/not-cherry-ripe-bars/
- Toasted quinoa bars: http://www.katie180.com.au/recipes/toasted-quinoa-and-peanut-bars/
If the spirulina tablets are for iron and you’re mindful of your iron levels then include iron rich foods such as dark green leafy vegetables, seeds, legumes, dried apricots, dried figs, prunes and of course, lean red meat.
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.