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This dietician's food diary

Wanting to know what a day of food looks like for me? My focus each day is on eating foods that keep me feeling sustained, getting in lots of fibre and water, following a regular meal pattern and eating until I am satisfied, not full.

Like most people, I don't have all the time in the world to prepare fancy meals every day, but I do plan ahead for the week and decide what I will be making for meals for at least 3 days of the week and then shop again mid-week.

I stick mostly to simple things for lunches and keep breakfast consistent for the week. I decide what protein I want for each night, buy enough fruit, veggies and salad ingredients for 3 days and always keep grains and potatoes in the pantry to add to meals. I try make something new and different just once in a week when I know I have enough time after work.

Food Diary for a typical day:

Wake up: drink 2 glasses water and an americano with skim milk.

Breakfast: overnight oats - I bring these with me to work in a jar if I am exercising in the morning so I can eat them afterwards. Drink 2 glasses water.

How to make overnight oats?

Soak 1/4 cup raw rolled oats overnight in the fridge with:

1/4 cup water

3 Tbsp plain fat free yoghurt

1 small mashed banana

1 tbsp linseeds/chia seeds

1 tsp cinnamon

Mid- morning: if I am hungry mid-morning I have a fruit- at the moment I am loving easy-peel naartjies :) Drink 1 glass water.

Lunch: Either leftovers from the night before or a salad with lettuce/rocket, fresh herbs like dill, mint, basil, tomato, cucumber, pepperdews/jalapenos, avo, cottage cheese and 1/2 cup cooked quinoa/brown rice/barley/buckwheat OR 3-4 Finn crisps/quinoa corn cakes. Drink 2 glasses water.

Afternoon: usually another fruit and sometimes another americano with hot skim milk at work if I need a pick me up! Drink 1-2 glasses water.

Dinner: Always lots of veggies- 2 different colours at least and sometimes a salad too. I love veggies and will change it up by making stir- fries/ grilled/ steamed veggies with a lean protein like fish/chicken breast/extra lean mince/tofu/legumes. Depending on how hungry I am I will add a complex carb like baby potatoes/butternut/sweet potato/baked potato/quinoa/brown rice. Drink 2 glasses water.

After dinner: Usually a cup of tea or Nomu Skinny hot chocolate - My best! :)

Obviously not all days look like this, but I try to follow a similar pattern of eating each day and make sure that I get in enough fruit, vegetables and water everyday no matter what.

I eat out quite often over the weekends and enjoy having a glass or 2 of wine with my meals when I am eating out but I still I go for healthy food options. I do have a sweet tooth and I enjoy treats when I want them, in moderation. (My favourite treats are Myog sugar free frozen yoghurt and Lindt roasted sesame dark chocolate!)

Consistency and moderation is key to maintaining a healthy lifestyle and a healthy weight so find what works best for you and can fit in to your lifestyle.


Remember that everyone has different nutritional needs depending on age, activity level, health and body size. For a personalized meal plan and more healthy lifestyle tips, tricks and recipes visit my website to book a consultation.

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