changing my plate.jpg

Changing my plate – eating for wellbeing

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 – Louisa’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 Louisa (not real name as reader wanted to be anonymous) 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?
Would like to improve the balance of what I eat for general wellbeing. I’m not a fitness fanatic, I like to walk as exercise – anywhere between 20-60 mins most days. I work part time with young children and a husband who randomly works away from home.

Mostly eaten at home, approx 7am – 2 free range eggs, soft fried in pan on 2 pieces of Helga’s sunflower & quinoa bread toasted with a shimmy of butter and himalayan pink salt on both. Glass of 1/2 water, 1/2 organic apple juice.

I’m not sure of the ingredients in Helga’s but I would hazard a guess it’s got oils and texturisers and other non-bread like additives so I’d switch to a lesser processed bread, a sourdough loaf preferably. If you’re interested in a Paleo way of eating, you can use more butter if it’s to your taste, perhaps fry the eggs in ghee or coconut oil.

Usually leftovers always from home, eaten at approx 11.30am – anywhere from roast chook & vegies, snag & vegies, homemade rissoles & vegies, fish and salad or salad with tuna/salmon. Occasionally gravox gravy but no salad dressings.

With exception for the Gravox your lunches are quite sound. Ensure that you emphasise veggies and/or add extra fresh produce where possible. Sprouts are a favourite way of mine to add both fresh green stuff and protein. Buy a punnet and add them to pretty much every savoury meal you eat.

As above like lunch, only difference would be if it was fish it would have sweet potato fries. Unless we buy takeaway which is roughly once a month (chinese or indian) everything is prepared at home from scratch 95% of the time. Dinner is usually between 1730 & 1830.

Dinner sound great too. Sweet potato fries made at home I presume? Yum, I like doing this too, with coconut oil and a sprinkle of cinnamon. Try it!

Snack 1
Morning tea – fresh apple and small handful of macadamia or cashews. Eaten at approx 0930


Snack 2
Afternoon tea – varies alot from 2pm to 4pm – can be cupcake/muffin/slice, fruit like crimson grapes/mandarin/fresh figs. Or chocolate if being particularly naughty (at least once a week).

Your afternoon tea sounds fine, you really have a grip on your diet and you eat a variety of foods mostly made from scratch so if you are opting for a muffin I’m assuming it’s home made? If not, then add this to your to-do list! Chocolate needn’t be considered “naughty” especially when consumed mindfully and in moderate portions. Enjoy.

Snack 3


Snack 4

Tinned fruit (peaches/apricots/apple) and yoghurt (vaalia or aldi no fat with splash of maple syrup). 5 out of 7 nights on average. Eaten 1900,

Switch from tinned fruit to fresh. Switch from low fat yoghurt to full fat.

Nutritional supplements

Daily fluid intake
Water – approx 1.5 L. Don’t drink tea or coffee or fizzy, occasionally hot chocolate with sugar free mixture shop bought – vitarium – maybe once a week. Milkshake maybe once a f/n if out with friends/travelling.


Any further information you’d like to share or special dietary requirements to factor in?
I’m am wheat and peanut intolerant, interested in paleo diet but not strict on any level.

If you’re interested in Paleo (and I’m not sure where you’re at with it now) I would recommend incorporating main elements of it into your current diet rather than making elaborate switches and eliminating foods in a swift move. Perhaps start with your treats, baking Paleo approved muffins, cakes, biscuits etc. Nicole may be able to point you in the direction of such recipes.

Further reading and recipes


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.