changing my plate.jpg

Changing my plate – adequate mix of macro and micro nutrients

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 – Elizabeth’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

Katie reviewed what a reader Elizabeth (not real name) 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?
No specific goal but my overall approach is to aim to take in an adequate mix of macro and micro nutrients to be healthy in the short and long term but also to enjoy life which involves eating foods that I enjoy!

6.30am at home
half a cup of Carman’s natural muesli, half a cup of Be Natural flakes, couple of dessert spoonfuls of low fat greek yoghurt with Physical milk.

I had to Google PhysiCAL milk to see what it is exactly, and I’m wondering if you choose it for its advertised calcium content? If so then there are other ways to partake of calcium. However look, it’s really not a major focus point. At least switch up to full fat yoghurt you’re only having a couple of tablespoons each day, your weight is not an issue and it’s better for you without the fillers and sugar that replace fat when they take it out of yoghurt. For calcium: add a teaspoon of chia seeds.

Work days: usually can of flavoured tuna or salmon with two slices of bread (sometimes homemade white bread – a compromise I make with my husband – and sometimes a wholemeal sourdough with seeds and sprouts) and two pieces of fruit.

Home days: usually cheese toastie and a couple of cherry tomatoes
Today – piece of zucchini and carrot slice (white flour, eggs, cheese) and a few cherry tomatoes and a mandarin

Work days: if you can, prepare your tuna ahead using your own flavourings such as herbs, spices, grated lemon zest and add some good quality cold pressed oil to put back what is stripped out when they can it. On Home days: add avocado to your toastie and increase the quantity of cherry tomatoes.

6pm – I cooked:
pasta bake containing a mix of white and wholemeal pasta, minced beef, kale, orange and purple carrot, peas, tinned tomatoes, onion, cheese, evaporated milk, eggs, nutmeg and salt and pepper.

Dinner sounds good! A big leafy green salad on the side perhaps? Even if just for you!

Snack 1
today – mid morning – hot cross bun with homemade olive oil spread
work days – usually none
home days- usually a small amount of fruit

Ha! there are lots of hot cross buns in the snacks on many of these diet diaries, it must have been Easter time when Nicole put the word out! I too indulged in these little beauties over that period. Snack time is a great time to put little amounts of food with lots of nutrients into your gob: I usually opt for things such as: 1/4 cup of seeds, dried fruit balls (see Nic’s recent bar recipes), a whole raw carrot, rice cakes with peanut butter.

Snack 2
today – none
work days – once or twice a week a couple of snack size chocolate bars
home days – usually a small amount of fruit and, once a week, a chocolate muffin or piece of cake (homemade)

Why not make your own chocolate? I’ve got a cute little ice cube tray chocolate you can whip up in no time, pack a couple with you for work.

Snack 3

none – once a week on average would have a chocolate coated ice cream but not a regular feature.


Nutritional supplements

Daily fluid intake
3 cups of water would be my best guess
4 nights a week, I would have 1-2 glasses of wine/stubbies of beer

Let’s double that water intake!

Any further information you’d like to share or special dietary requirements to factor in?
I am 169cm tall and 57kg.

Katie’s summary
Michelle I think your diet is alraedy sitting on a good foundation. Small tweaks such as increasing the veggie content of the meals you put veggies in. I can “forgive” white bread as you make it yourself!

You show willpower with your moderate intake of sweets and I think if you do some home baking, stocking up on energy balls / chocolate cubes / muesli bars etc then your snacks are sorted. My BIG focus for you is to increase water, and I’d especially like to see a glass between each glass of wine or stubbie of beer when you drink alcohol.

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.