HOW I eat in a day.
'How', not 'What', I eat in a day is arguably more helpful when it comes to nutritional tips.
I am frequently asked to create "What I eat in a day" content and the reason I haven't is because I think it perpetuates food confusion and disempowers those of you who feel confused about what to eat.
Instead, I want to offer something that I think will be more helpful, so you can tailor my advice to your own needs.
Below I’ve outlined the five areas I think are equally important to consider - the first three are more psychological in nature, and the last two are based on nutritional science:
Introspection First: Our emotional state can have a greater impact on our hunger than we realise. Sometimes we eat to distract ourselves from uncomfortable thoughts or feelings and other times, we eat because of physiological requirements. Learning to distinguish between the two is not about avoiding emotional cues to eat, but rather about cultivating better self-awareness. This will allow us to notice when things are out of balance and ask ourselves if a snack will truly "fix" our situation, or if there is a better choice that aligns with a long-term solution.
Mindful Eating: This is more than just chewing your food, although that is incredibly important. Like the first point, mindful eating is also about acknowledging your mental and emotional state. How are you feeling right now? Are you angry? Busy? Stressed? Excessive stress has negative implications for our digestion, so we want to make sure that we take a few deep breaths to calm the nervous system before eating. Mindful eating is also about being present while we chew. Noticing flavours, textures, temperature - all of these things contribute to our feelings of satiety. When we aren’t present to notice these things, that’s when we can overeat or under-chew.
No Such Thing as Off-Limits: We ALWAYS encourage a flexible approach to eating. This means that no food is inherently "good" or "bad," and that we should aim to incorporate a variety of foods into our diet. Food should be enjoyed and not used as a tool for punishment or reward. However, this doesn't mean we should ignore the nutritional value of what we eat.
Build the meal around protein: Protein intake isn’t just about preserving muscle mass - even though this is HUGELY important for all of us - whether we’re training consistently or not. It’s also necessary for many bodily processes from making digestive enzymes to hormone production, to immune and cognitive function. Building meals around a protein source ensures that we get the necessary amino acids that our bodies need to function and thrive. We can store fat and we can store carbohydrates but we can’t really store protein. This means we need to make sure we’re getting adequate amounts of it throughout the day. Aiming for a palm-sized portion of protein per meal is a good place to start.
And of course, fibre: This is the unsung hero of our digestive system. Fibre is a non-digestible carbohydrate that helps us maintain healthy bowels, regularity, and supports the growth of beneficial bacteria in our gut. Eating enough fibre also contributes to feelings of fullness and satiety, which can help us avoid overeating. Aim for 25 - 30g of fibre per day. On any given day, this might look like spreading these servings around my protein intake. For breakfast, I’ll usually have a handful of fruit with my high protein yoghurt, 2 cups of raw veggies in my lunchtime salad and lunch protein, 1 cup of broccoli and/or other greens with my dinner protein, along with some sweet potato and a grain (usually some basmati rice).
I really do understand the desire to see what someone else eats in a day - and I don't think there's anything wrong with it. However, for better, longer-term results, I encourage you to focus on these five areas. By prioritizing self-awareness, mindful eating, and a flexible yet nutritious diet, you can create a plan that works best for you and your unique needs.
Remember, nutrition is not a one-size-fits-all approach, so take the time to listen to your body and make choices that align with your goals and values.
If you have questions, email meeeeee 😇 and if you're wondering about working with us hit the link below.
