So now that we’ve sorted how we’re going to eat, let’s look at what we’re actually going to put on our plate. My aim is to eat in a nutritionally balanced way at as many meals as possible so that my energy level is kept even and I can keep cravings at bay. But I don’t get too hung up on hitting the mark every single time. There will always be a dinner out or breakfast with girlfriends where things don’t go to plan, and I’ve learnt to be okay with that. For me it’s about getting the balance right most of the time, and that’s what I recommend for you, too.
KEY MACRONUTRIENTS WE ALL NEED
When I think about creating a balanced meal I try to tick the three macronutrient boxes – carbohydrates, protein and fats. I like my carbohydrates rich in fibre, and my proteins from a variety of plant and animal sources (if you’re a vegetarian or vegan you’ll need to choose your proteins from a variety of plant sources). I want the fats I eat over the day to provide a mixture of saturated, monounsaturated and polyunsaturated types. Bottom line, if you are eating a variety of wholefoods throughout the day, every day, you will be getting all of these nutritional elements by the spadeful.
My breakfast plate
Because it breaks an overnight fast, my breakfast includes more good-quality carbohydrates than my lunch or dinner plates, as I need to get my energy levels up to a functional level in the morning. That’s why I sometimes choose a low-starch carb such as a fibre-dense grain, like oats.
Half of my breakfast plate is made up of good-quality carbohydrates, such as oats, quinoa, whole grain sourdough, pumpkin, rye, buckwheat, pumpkin and sweet potato.
A quarter of my plate is made up of protein, such as eggs, tofu, yoghurt, beans and legumes.
Another quarter is made up of fruit or vegetables, such as mushrooms, spinach, tomatoes, apples, pears and berries.
Plus I also make room for some fats, such as nut butter, avocado, seeds and nuts.
My lunch and dinner plate
Half of my plate is made up of low-starch vegetables or fruit, such as broccoli, cauliflower, green beans, capsicum, eggplant, zucchini, kale, silverbeet, bok choy, carrots, cabbage . . . and the list goes on.
A quarter of my plate is made up of complex carbohydrates (or starchy fibre-dense carbohydrates) such as wholegrain brown rice, quinoa, buckwheat, rye, barley, sweet potato, potato and oats.
Another quarter is made up of animal protein, such as meat, yoghurt or eggs, or it could be vegetable protein, such as tofu, tempeh or legumes.
Plus I also make room for some fats. My fave! I love nuts, seeds, avocado, coconut, yoghurt or cream and quality oils.
A TYPICAL DAY OF FOOD AND ACTIVITY
On rising: a glass of warm water with a squeeze of lemon
Workout: Dance class and light Pilates floor session
Breakfast: Two poached eggs on wholemeal toast with avocado and rocket, plus a piece of fruit, and water to drink
Morning tea: Rye crispbread with hummus and pesto, plus green tea to drink
Lunch: Grilled chicken salad with roasted pumpkin and vegetables, plus water to drink
Afternoon tea: A homemade protein ball, plus peppermint tea to drink
Dinner: Oven-baked salmon with mashed sweet potato and steamed greens
Drinks: I aim for two glasses of water first thing in the morning, then around two litres more spread over the day, including sparking mineral water, still water and herbal teas.
MY WHOLEFOOD DIET
By choosing ‘whole’ foods over processed foods whenever you can, you automatically increase the nutrition value of what you eat significantly. Put simply, wholefoods are those that are as close to their natural state as possible – they have not been processed or refined, or have undergone very little processing, and are therefore incredibly nutritious. Wholefoods retain most of their fibre, as well as all of their naturally occurring vitamins, minerals and nutrients. These include phytochemicals such as the antioxidant carotenoids, flavonoids and lycopene, all of which can prevent cell damage and boost the immune system. Thanks to phytochemicals such as these, wholefoods can help lower the risk of many different types of cancer, as well as cardiovascular disease and type 2 diabetes.
Examples of wholefoods include vegetables and fruits, unprocessed grains, beans and legumes, nuts and seeds, eggs, and lean fish, chicken, beef, pork and lamb.
Processed foods, on the other hand, not only have less natural nutrients but also contain preservatives and chemicals that can be detrimental to your health. And then there is the added sugar, salt, saturated fats and trans fats found in processed foods, which can increase the risk of numerous health problems, including high blood pressure and diabetes.
The choice seems simple, doesn’t it.
CHOOSING ORGANIC
The cost of organic produce understandably rules it out as an option for many people, but I encourage you to buy it whenever you can. Organically produced food does not contain the harmful chemical sprays or pesticides that can have damaging effects on our bodies.
I refer to the ‘dirty dozen’ list when I am grocery shopping. These fruit and veg are generally the worst when it comes to being covered in nasties, so if you are going to buy fresh organic produce, make it the items on this list. And as a rule of thumb, if you are consuming the skin, buy organic.
If you are removing the skin or the food item has a natural barrier, don’t worry if you can’t make the organic choice – such produce is listed under the ‘clean 15’, overleaf.
The dirty dozen
This is the produce that will have the most pesticide and other potentially harmful residues (in order from most contaminated)
Apples
Celery
Strawberries
Peaches
Spinach
Silverbeet
Nectarines
Grapes
Capsicum
Potatoes
Blueberries
Lettuce
Cherries
Kale
Zucchini
Cucumber
Broccoli
Carrots
Pears
‘The groundwork of all happiness is health’
– Leigh Hunt
The clean 15
This produce has the lowest levels of pesticides and other potentially harmful residues (in order from least contaminated)
Onions
Pineapple
Avocado
Asparagus
Sweet peas
Mangoes
Eggplant
Rockmelon
Kiwi fruit
Cabbage
Watermelon
Sweet potato
Grapefruit
Mushrooms
Sweetcorn
KEEPING IT SEASONAL
Eating produce when it is in season also makes sense, as fruit and vegetables are most plentiful (and therefore generally cheaper to buy) at that time, and will be at their best quality-wise. The guide below shows you what’s in season when.
Summer produce
Bananas, blackberries, blueberries, cherries, grapes, melons (honeydew, rockmelon and watermelon), nectarines, oranges, peaches, plums, raspberries, strawberries.
Asparagus, beans, bean sprouts, beetroot, broccoli, cabbage, capsicum, carrots, cauliflower, celery, chillies, cucumber, eggplant, leeks, lettuce, mushrooms, pumpkin, rhubarb, snowpeas, spinach, spring onions, sweetcorn, tomatoes, turnips and zucchini.
Autumn produce
Apples, bananas, figs, grapes, kiwi fruit, lemons, watermelon, nectarines, peaches, pears, persimmons, plums and quinces.
Asparagus, beans, bean sprouts, beetroot, broccoli, cabbage, carrots, cauliflower, cucumber, eggplant, lettuce, mushrooms, potatoes, pumpkin, snowpeas, spring onions, sweetcorn, tomatoes, turnip and zucchini.
Winter produce
Bananas, grapefruit, kiwi fruit, lemons, mandarins, navel oranges, bean sprouts, broccoli, Brussels sprouts, carrots, cauliflower, fennel, mushrooms, potatoes, silverbeet and spinach.
Spring produce
Bananas, grapefruit, lemons, navel oranges, artichokes, asparagus, bean sprouts, beetroot, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, leeks, mushrooms, peas, rhubarb, silverbeet and spinach.
WEIGHING UP THE OPTIONS
As you can see from the previous pages, eating healthily involves a series of options, and it’s up to you to make the best choices possible at the time as you go along. But when you consider the comparison below of a wholefood diet to a nutrient-poor diet, the choice is actually quite simple.
When we eat a wholefood diet, it provides our bodies with all the necessary tools and building blocks to work more efficiently on a cellular level. This means our metabolism burns away more effectively, our immune system operates optimally and our energy stores are high. When we are in this state of wellness, our body will always be responsive and resilient. This is what it is to be happy, healthy and strong . . .
The qualities and outcomes of a wholefood versus a nutrient-poor diet:
Wholefood diet • More sustained energy • Regular meals • Small/normal portion sizes • Well-balanced, nutritionally dense meals • Feel content after eating |
Nutrient-poor diet • Energy level highs and lows • Skipping meals • Overeating • Unbalanced meals with inadequate nutrition |
EATING OUT
One of the things I enjoy most is a meal out at a favourite restaurant or café. A Sunday morning stroll with my family to our local hangout for breakfast, coffee and the paper – heaven! If you like to eat out, you’ll understand how easy it is to stray from the ‘clean-eating’ path when there are so many irresistible menu choices. Or to make what you think is a healthy choice and have it arrive at the table smothered in a heavy, processed dressing or sauce.
So this is my strategy. I still eat out regularly but I don’t use it as an excuse to eat super-indulgent treats at every opportunity. I will occasionally treat myself but most of the time I go for ‘clean’, well-balanced meals packed with loads of nutritional goodness.
Let me explain the notion of ‘clean’ eating, in case you are not familiar with the term. Basically it’s everything I have already talked about: choosing wholefoods and organic produce over processed and contaminated foods as much as possible; keeping meals well-balanced and nutritionally sound; and staying in touch with your body’s needs and eating mindfully.
These are my tips for keeping on the happy, healthy and strong track while I’m eating out. It’s a good idea to run your eye over this list as a refresher before you head for a restaurant or café, just so you have everything covered and front of mind when you see something extraordinary on the specials board. And never hesitate to ask the waiters for more information about what’s on the menu to help you make the best choice.
Tips for healthy choices when eating out
1. Order dressings on the side if possible, as it’s hard to know the exact ingredients or whether it will be a drizzle or a drenching, a sprinkle or a smothering.
2. Ask for the meal without the sauce or, again, ask how it is made so you can make a better decision. I find many meals taste just as good (if not better) when not covered in rich sauces.
3. Go into the restaurant with a good idea of what you will order, as being faced with lots of unexpected tempting options can really derail you. Online menus are an absolute gift, as you can do all the research before you leave home.
4. If you can’t decide, order what your friend orders. Sometimes it’s nice to eat the same as others as you will both be tasting and experiencing the same flavours. And if the dish turns out to be a little on the rich or sauce-drenched side, enjoy it and don’t over-think it.
5. Don’t be shy to ask to eliminate or add extras.
6. Have a glass of plain water as soon as you sit down.
7. Get a ‘good’ table – I like sitting somewhere that’s not in any direct thoroughfares and where I can comfortably see my surroundings when I go to a café or restaurant, and I think this has a big impact on the way I eat and even what I choose to order. Research conducted by the Cornell University Food and Brand Lab actually showed that people who sat in dark interior booths ordered more heavy dishes and desserts, those at high-top tables ordered more salads and seafood, and people seated within two tables of the bar consumed more beer and cocktails. Keep this in mind next time you eat out and see if the same applies for you.
Try these eating-out menu options
• Grilled chicken salad is quite common on café menus, and I like to ask if they can include extras like avocado, roasted pumpkin, beetroot or chickpeas. Or if they offer a garden salad as a side, I ask if they can make that into a main size with grilled chicken on top.
• Sandwiches without butter, mayo and sauces but which include a lean protein source like salmon or chicken breast and as many salad ingredients as they can fit between the slices of bread. You can get plenty of flavour and moisture with healthy ingredients like beetroot, avocado, sundried tomatoes, olives or pineapple.
• Hot meals kept simple, such as the roast of the day, but without the gravy, fries or creamy potatoes. Ask for the roast chicken or meat to come out simple and fresh with an extra serve of vegetables or salad instead.
• Juices or smoothies are great if freshly made and mostly vegetable based, which will limit the sugar content and allow you to get more vitamins and minerals from the veg. Smoothies are a filling option with a combination of fruit and veg in a plant-based milk such as soy or almond.
• Sushi is now widely available and a clever option if you’re on the run. I like to stick to the simple and not so saucy variety, like tuna or salmon and avocado, and avoid the deep-fried items.
• A combo of sides can sometimes be a great solution when there is nothing on the main menu that appeals or fits the bill. A combination of two or three healthy side dishes can be exactly what you want. Try an order of steamed vegetables, peas and asparagus, roasted potatoes, garden salad or a bean mix.
Your mindset can really set the tone for any eating-out experience, so if you go in there ready and willing to enjoy ‘clean’ choices cooked or presented well, you won’t end up feeling deprived when the people at the next table tuck into their deep-fried seafood platter with chips and a dozen creamy sauces. Remember what you want to give your body at that point in time.
The airline food challenge
I spend a lot of time on flights to various locations for work, and I’ve found truly healthy options are rare onboard. So in my handbag I pack healthy snacks, like unsalted mixed nuts, whole fresh fruit or dried fruits, brown rice cakes with peanut butter, homemade protein balls or a protein slice, or homemade granola or muesli, which I like to eat dry. If I haven’t managed to pack anything or didn’t eat inside the airport and I’m hungry onboard, I’ll choose a wholemeal sandwich or wrap and an apple.
If it’s a long flight, I’ll choose to eat the healthiest meals available (such as fish with rice, and fresh fruit) and not processed items. And I’ll drink water – lots of water.
