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 – Sally’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 Sally 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?
To eat less sugary snacks and more fruit and veg
Breakfast
Crunchy nut cornflakes with full fat milk. Instant coffee.
Throw the Cornflakes OUT – sorry! Replace with your own sweet, toasted cereal if you like: just melt some coconut oil and honey together then stir over whole oats, spread onto a lined baking tray and bake at about 160 – 180C until golden and crunchy. Store in an airtight container. Else just eat raw oats with honey drizzled over. ADD seeds! Sunflower seeds will blend nicely with oats and aren’t as strong a flavour as pumpkin seeds.
Lunch
Peanut butter sandwich. Crisps.
Use a wholemeal sourdough bread. Nix crisps, replace with rice cakes and cottage cheese, for example. Add something fresh, such as a carrot sliced into sticks or a piece of fruit.
Dinner
Homemade chicken pie, roast potatoes, cauliflower, gravy.
Ok but I’m wondering if the gravy was also home made?
Snack 1
Chocolate cake. Mid afternoon
See comments for snack 3.
Snack 2
Toast and tea. Mid morning.
This is because Cornflakes do not provide satiety! If you improve your breakfast you may find you don’t need to eat toast soon after. If you are hungry however, opt for some full fat yoghurt (non flavoured, sweetened OK but make sure it’s real sugar) with a handful of raw nuts.
Snack 3
Cherry pie and cream. After an hours cycle. Early evening.
You have to choose between the afternoon cake or the evening pie. One has to go.
Snack 4
N/a
Dessert
Bananas and cream
Maybe try your hand at a whole egg home made custard rather, and serve this with the bananas. Ought to keep you full until morning owing to the eggs.
Nutritional supplements
Iron occasionally
If you are iron deficient you must take your iron daily. Put the bottle of iron with your makeup and that way when you go to do your mascara etc you see it there and you can take it!
Daily fluid intake
Coffee x4
Tea x3
Caffeine interferes with the absorption of iron so I’d suggsest halving this and replacing them with herbal alternatives, perhaps rosehip tea as it’s rich in vitamin C and vitamin C enhances the absorption of iron.
Any further information you’d like to share or special dietary requirements to factor in?
I have low iron. I run & cycle 3/4 times a week. My stomach is a problem area – spare tyre.
I am concerned about your low iron status and the amount of physical activity you do – are you tired? Poor oxygenation caused by low iron coupled with exercise isn’t a good mix. I’m not suggesting to stop exercising BUT I am suggesting you focus on getting your iron levels up to optimum. Eliminating processed sugars and snacking on protein rich foods will be part of reducing your abdominal weight. You haven’t listed your water intake so I’ll just go ahead and recommend at least a litre a day, if not more.
Further reading and recipes
- Protein Content of Foods List
- Top5 ~ Nutrient Profile: Iron
- Baked muesli with activated nuts and seeds.
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.