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 – Lisa’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 Lisa 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?
Meeting nutritional needs while training for half marathon. Stop feeling so hungry.
2/3 cup Oats with soy milk, chia seeds and banana had at 9am at work (brought from home).
Not sure what time you wake up but to eat at 9am I’d hazard a guess you’re on empty for a few hours? Can you try to eat the banana at home even whilst you’re busy getting ready and then add some blueberries or other FODMAP friendly fruit to the oats? Are you avoiding dairy because of IBS and this is why you’re using soy? I’m not a huge fan of soy but do ensure it’s an organic or other non-GMO and has as little ingredients (ie sweeteners, oils, thickeners) as possible. Else can you drink an almond milk/coconut milk mixture in place of soy?
Salad with 75g tin tuna in olive oil and quinoa at 1pm all home made and brought from home.
Try mixing grains to increase the protein content of your meals: perhaps brown rice or other FODMAP friendly grain and a small portion of cubed cheese if you’re eating it.
Savory mince with lettuce, tomato, celery, avocado, eggplant carrots and pumpkin puree.
Protein Shake after workout.
Add an egg to this.
Oats with chia seeds, almonds, pepitas, sunflower seeds, coconut, blueberries and natural yogurt.
You start and end the day the same way! Are you finding it difficult to factor in variety with your FODMAP diet? Or are you very hungry because of the run training… or both?
Daily fluid intake
Coffee with milk x 3
Licorice and peppermint tea x2
Water x 2 litre
Good water intake and I’ll overlook the 3 x coffees because you’re already eliminating and avoiding so much else! Girl’s gotta have her treats huh??
Any further information you’d like to share or special dietary requirements to factor in?
On Fodmap Diet due to IBS
Training for half marathon
Don’t eat before workouts
Workout 6 out of 7 days per week – running, bike riding or gym
If you don’t eat before workouts then ignore my suggestion to eat the banana separately! I wonder how long you leave it before eating after a workout however? Try to eat something within the first 30 minutes lest you set things into motion for insulin resistance. I notice you don’t have ANY snacks apart from your post-workout shake and I’d say this is why you’re so hungry, coupled with your physical activity levels! Eat widely from the grains, legumes and protein sources that are permitted on the FODMAP diet and don’t worry if you’re eating “non breakfast” foods for breakfast or “non lunch foods” at lunch and so on.
In summary: aim for more variety from within your FODMAP approved foods, try to eat before 9am, eat within a half hour of training and if you can – reduce coffees down to two.
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.