changing my plate.jpg

Changing my plate – lose the last 5 kilos

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 – 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 a reader Mandy 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 lose the last five kilos and have energy, always feeling tired at the moment.

7.30am – two fried eggs (spray oil)

Add two big handfuls of spinach just a minute or so before serving.

H12.00pm – white wrap, half tin tuna, half tin corn, one slice of cheese. Toasted.

Switch to wholemeal wrap, add a handful of sprouts.

6.30pm – Chicken Schnitzel and Veggies, broccoli, cauliflower and carrots.


Snack 1
10.30am – Banana


Snack 2
3.00pm – Banana

Maybe alternate fruits or try a handful of dried fruit, nuts and seeds.

Snack 3


Nutritional supplements

Daily fluid intake
3 x Cans Coke Zero (one with lunch, one with dinner and one mid afternoon.)
Let’s wean you off the Coke! Whichever is the one you can do without, drop it. Then the second one: open the can and pour 1 x 200mL glass and put the rest in the sink. Do this until you can get by without that second one and then repeat for the third. Do this until you can get by without a third then work toward just 1 x 200mL glass per day. Replace all Coke with sparkling water and real lime cordial (for now.)

Katie’s summary
Ok Mandy I see your diet as quite clearly one of someone who wants to drop those last few kilos, I can see that you really are making “sacrifices”: very little carbs, fruit as snacks, no desserts and diet soft drinks. BUT where you are reducing carbs you are not replacing with other sources that you could be to keep you satisfyingly full and provide you with energy.

Foods such as raw nuts, seeds, whole fats and lean protein are your FRIENDS now. Diet Coke is not your friend. You need to de-friend the Coke! and I KNOW this is going to be hard and you will hate me which is why I’ve suggested a gentle way to pull away from it and this can take you as long as you need.

I’d like to see you on an omega-3 and a multi-vitamin. My picks are Phytocare Fresh Catch fish oil and their Stress B Forte.

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.