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Changing my plate – losing the last few kilos

A couple of weeks ago I shared my journey with changing my diet and moving to a clean eating approach. I also had the lovely Katie Rainbird from Katie 180 undertake an analysis of my food intake for one day which you can read here.

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.

Changing my plate – my 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

Katie reviewed what the reader SarahN submitted that they 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?

Losing the last few kgs but also working to get from 4km (26min) runs up to a half marathon in July.

For half marathon training see the Runners World Austraila website under “training.”

At home, I had 100g or so of Yoplait Forme reduced fat fruit yoghurt, 100g of blueberries and 40g of oats. Sometimes I soak them all overnight, today, I heated the oats with the frozen berries then added the yoghurt.

I can see that you are taking your weight loss seriously: as you measure out your portions but I really want to advise you to eat full fat yoghurt. And I would increase the measure of oats as 40g is hardly going to see you through.


I take my lunch with me to work, and it’s last night’s leftovers. It’s a beef and Guinness pie with a potato mash top. The mash is just low fat milk and potato, and the meat has carrots, onion and red capsicum mixed in.

Try adding a generous handful of leafy greens.


I plan to make at home tonight a penang curry, from soy & fish sauce, peanut butter and low fat coconut milk and other home ingredients (no ready made mid) with chicken, sweet potato and sweet peas. No rice or noodles planned.

Snack 1

Often snack on corn thins, with some tzaziki (shop bought). Usually at 10am or so at work.

Try other dips such as hummus, lentil dip, ABC spread or tahini. Or cottage cheese, ricotta or Danish feta. Take a punnet of cherry tomatoes or a cucumber and add these too.
Snack 2

If I get hungry between noon lunch and end of work (3.30pm) I have a mini version of today’s b’fast to snack on with 75g blueberries, 20g oats and 75g low fat fruit yoghurt.

Here is a chance to eat some fresh fruit or a carrot. Or bake for the week on a Sunday: something wholesome such as muffins made with nut meal choc full of seeds and bananas, a home made muesli bar or some date balls.

Snack 3

When I get home from work at 4pm, my snacks depend on what’s easy and available. Sometimes nuts (though so few = so many calories). Yesterday it was 12(!!) mini choc eggs!

You’re better off having a 1/2 cup of nuts than 12 mini chocolate eggs! The fat in nuts is good fat, it slows the transit time of food through the digestive tract, providing greater satiety (feeling of fullness) and nuts are a source of protein and minerals.

I usually have a square or three of Lindt 75% dark, at the moment, it’s likely to be Lindt Mint or one or two mini easter eggs (milk chocolate)
This is fine providing as you are training for a long distance run. Girl’s gotta live right?
Nutritional supplements
Occasionally I take a women’s formula by Swisse

Take this EVERY day. With breakfast!
Daily fluid intake

I had a skim mocha at 7am, and then 1/2L water every few hours. I’ll likely drink 2L+ today

See if you can switch to just a latte, a little chocolate+sugar reduction! Water intake is good.

Any further information you’d like to share or special dietary requirements to factor in?

I’m often low on iron, so when I feel tired, I’ll take iron supplements more often. I was also trying Vit D for a while, but I’m not regular in remembering to take these.

I get SUPER hungry between 6am b’fast and a noon lunch, but often feel ‘bed’ for snacking!

No more feeling bad for snacking! Who says we ought to just eat breakfast/lunch/dinner? We are by nature, grazers. A little bit of food when we are hungry is better to maintain energy metabolism than larger portions at longer intervals. If you’re hungry at 6am: eat! You are waking up from an overnight fast. Have your yoghurt/berry/oats then and have a piece of good bread, toasted with avocado afterward.

If you know you’re low in iron then take a supplement, you are training up for a long run and this requires that you are able to breathe: from every cell of your body. Iron assits with the transportation of oxygen through the blood stream to all cells of the body and it supports the immune system. I like the Ethical Nutrients Iron Plus. Vitamin D works synergistically with calcium in bone metabolism so I do encourage you to continue taking this each day: 1000IU minimum.

Katie’e summary

In summary: weight loss and eating more (well!) in preparation for a long run can be at odds in your mind. Here you are having lost weight and here I am telling you to eat more!

But I want you to eat more of: whole fats: full fat, organic dairy, raw nuts and seeds, lean red meat (at least 3 meals per week), leafy green stuff (IRON!), a wider variety of grains, legumes, beans, and try adding some tofu and eggs for protein too.

Listen to your body, the more active you are, the more hungry you will be and this is because the more muscle tissue you have, the greater your metabolic rate (muscle contraction and relaxation requires energy!)

Further reading


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.