Changing my plate – reduce tiredness

changing my plate.jpgThis 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

image_katieKatie 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 stay anonymous). This is what Katie had to say about her day:

What is your current goal with your eating habits?
Often find myself tired so trying to find a balance.


I see room for protein in your meals across the day and some improvment in the nutrient quality of your snacks.

Breakfast
Approx 7 am. Small coffee and 2 pieces of whole meal toast with advocado and salt and pepper.
Eaten at home

Do you have time to boil an egg? If so, add this to your avocado on toast.

Lunch
Left over home made potato and leek soup. Eaten at home.

Plus a handful of nuts and seeds afterward.

Dinner
Approx 6.30pm eaten at home

Homemade meatballs with polenta and steamed broccoli. All prepared at home with fresh ingredients.

Lovely!

Snack 1
11am Mid morning apple

 

Snack 2
4 pm. 4 saos with cheese and Vegemite. Afternoon tea

Switch from Saos to a wholegrain crispbread such as Dr Karg’s (a speciality cracker I buy in Harris Farm) or Pure Harvest organic rice and or corn cakes. Maybe try humus instead of Vegemite or cottage cheese with fresh tomato.

Snack 3
N/A

Dessert
No dessert. Not a regular fixture. Occasionally a few squares of dark choc and a handful of macadamia nuts.

Fine.

Nutritional supplements
N/A

If you’re feeling tired you may benefit from a multivitamin/mineral. My preferred retail brand is Ethical Nutrients and you could try their magnesium powder: “Mega Magnesium” which will give you a helping hand metabolizing foods into energy as well as assist with muscle contraction. Or you could take their basic multi: Super Multi or Super Multi Plus.

Check out my post on the protein content of common foods for an idea as to how to add protein to your meals here

Daily fluid intake
Approx approximately 500ml of water. Small coffee

Aim for twice as much water if you can, even if this is in the form of herbal tea: peppermint, cammomile, honey and lemon – whatever you fancy.

Any further information you’d like to share or special dietary requirements to factor in?
I work out 2 days per week and play netball and tennis. The above day was a day with no activity.

Katie’s summary
Jodie your diet is OK really, just a few tweaks needed with snacks and nutrient dense additions to your meals: nuts, seeds, sprouts, leafy greens and some more water. Try to nix out the white flour crackers for afternoon snacks and introduce whole grain. You might like to make Nic’s Lara bars for an easy to make, easy to keep and easy to grab on the go snack!

Further reading

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.

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Comments

  1. Jodie says

    The title of this post caught my eye then I realised it was my day! Thank you so much for the feedback Katie and for the great tips. I will definitely have a go at making the bars. Thanks also Nic for including Changing my plate on your blog.

  2. K says

    Hi Nicole, I’ve noticed that if I don’t drink enough water I get fatigued-might be worth a try. Caffeine is a diuretic (causes increased water loss in wee) so that would need to be replaced. Also I’d be remiss if I didn’t suggest that if despite your good diet, exercise and enough sleep you’re still feeling tired to see your GP- that is my medical degree talking obviously! :)

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