In my conversations with women from all walks of life, I often get asked about food and what to eat. Not surprising, considering my profession 🙂 The question I get asked the most is usually phrased something like this: “what should I eat / what shouldn’t […]
Tag: ask a nutritionist
I was recently asked to share my top tips for Autumn health and wellness with Motherhood Reconstructed. I love what Tamu and Leah are doing to share diverse stories of motherhood in the UK. Go check out their site and events!
The kids are back in school and it’s time to think about lunchboxes and proper meal preparation. Here are my top tips for Autumn health and wellness.
Remember: you don’t have to do everything at once – just start with the first tip and then add in the others when you feel ready. The point of this is not to feel overwhelmed, but to give you a helping hand and feel better in yourself.
1. Preparation is key!
Get a sheet of A4 and write out your meal ideas for the week’s packed lunches and evening meals. You can go further and add breakfast to this list – but if cereal is all you can manage in the morning, don’t stress! This meal planning chart will help you figure what ingredients you already have and what you need to add your shopping list.
2. Make meal prepping your best friend.
A good meal prepping session on Sunday afternoon means that when you open the fridge / freezer after work during the week, you have plenty of meal options you can just reheat in 15 minutes or less. Here are some ideas:
- Steam a big batch of veggies such as broccoli, carrots, cauliflower or green beans so that you always have vegetables to hand.
- Make freezer worthy meals like Bolognese sauce, stews, soups and casseroles, that are easy to pull out and reheat.
- Prep easy protein options like meatballs, roast chicken and pulled pork that you can build meals around.
3. Rethink breakfast.
Once you’ve got the hang of the meal planning and prepping, start thinking about your breakfast options. A smoothie is a quick way to pack loads of nutrients into your morning meal. Here’s a fast smoothie recipe to make in your blender or Nutribullet:
1 small banana
A handful of frozen berries, like raspberries, blueberries or strawberries
A big handful of spinach
1/2 an avocado
200mL milk (I like almond milk)
1 tablespoon of nut butter (I like almond butter)
Drop it all into your blender cup, whizz it together and enjoy! You can even make this the night before and pull it out of the fridge and eat while you’re making breakfast for your kids.
4. Eat a rainbow.
Try to eat a variety of fruits and vegetables each day, building up to a minimum of 4 servings of vegetables and 3 servings of vegetables each day. If that seems like a lot, just try to add two servings to each meal and build in more over time.
5. Be gentle with yourself and try to achieve an 80 / 20 balance.
If you do all of this 80% of the time, you’ll be successful! Finding a healthy lifestyle that works for you, including good nutrition, self-care and rest, is really a marathon not a race, so be gentle with yourself and give yourself a bit of grace.
Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your health & wellbeing and reduce your stress.
This week, a prominent doctor in the UK talked about the need to reduce the 5-a-day fruit and vegetable intake recommendation because it was ‘unrealistic’ for low-income families to achieve this. She says that lots of families may struggle to afford the recommended amounts and that “many children are being brought up with a culture of not having any fresh fruits and vegetables at all.”
I was shocked when I read this headline (which was repeated across multiple websites) and decided to dig deeper into the story. What she is actually says, is that “in the consultation with patients, it’s vital that GPs sometimes need to tailor the advice to the family in front of them. That may be starting with one or two portions a day and building up to the five portions a day.”
My frustration with this misleading story (tailored advice is a good thing) reminded me of a quote I recently read in a profile of Jamie Oliver.
“It’s quite British, this association with having any degree of thought or love of food being upper class or middle class or whatever you want to class it up as. That’s not the rest of the world. On my travels, the best food has come from the most economically challenged areas.”
It’s easy to understand why there are such strong class associations with food in the United Kingdom – classism persists across all areas of life. It’s really quite remarkable. Even still, there has been a lot of great work by the likes of Jamie Oliver, Jack Munro and Hugh Fearnley-Whittingstall to make food and food preparation more equalitarian and accessible.
It’s remains true that the more fresh fruit and veg you eat, the better for you.
So here are the million pound questions:
How can we continue to spread the message that eating well needn’t cost a lot?
That it is possible to get your 5 to 7-a-day without breaking the bank?
What role do supermarkets play in this? Schools?
I don’t have all the answers, clearly.
What I know, is that it’s our role as nutritionists and health professionals to present simple, easy to understand messages of food and health to our patients and clients. To teach them tasty and nutritious food can be inexpensive.
This lovely warm chickpea and bacon salad (47p per serving!) is a great example of cheap, tasty and nutritious.
There’s been a lot of chatter in the media this week about the end of ‘clean eating’, with many disavowing this term, saying that it has led to a rise in disordered eating and anorexia. The denouement of the majority of these pieces tend to […]
My second assignment for my second year of nutrition requires me to keep a food diary. Sounds too easy, right? Copy down breakfast, lunch, dinner and Bob’s your uncle.
For this exercise, we need to record every single element of each meal and put this information through a food calculator to analyse the macronutrient (protein, fat and carbohydrate) and micronutrient (vitamins and minerals) content consumed each day. Then map this against the government’s RNI for micronutrients and do a naturopathic analysis of what could be improved.
It’s fascinating stuff. And very eye opening.
I’ve been recording everything I eat and drink since Monday and it’s verified a lot of what I already know about the way I eat and my intentions for my nutrition. I eat a lot of good fats (almonds, avocado, meat), lots of carbohydrates, in the form of fruit and vegetables and a decent amount of protein. I don’t snack, so I like that satiated feeling I get after eating a meal full of good fats, proteins and lots of carbohydrates from fruits and vegetables.
When it comes to micronutrients, it’s a little bit addicting to see how eating certain foods can push up your daily vitamin and mineral intake. Kale and avocados, are a great example of this. I have them most mornings, in my smoothie, so by 8am, I’m well on my way to hitting the majority of the B vitamin (bar B12) requirement for the day.
My omega-3 intake is not high enough – the perfect excuse to eat more smoked salmon!
I can see how easy it is to become obsessed with this information. Equally, it’s really good for people who may be concerned that they’re not getting enough of the right micronutrients to spend a few days inputting their meals into one of these analysis programmes. I can see how good this could be for vegetarians and vegans, especially. It would’ve been very useful for me in my vegetarian days, when I know my diet was really poor. Think lots of cheese, wraps, bread and chocolate and very little veg. Oops.
Here’s what yesterday’s food intake looked like in terms of micronutrient intake, starting with vitamins, then minerals and then amino acids.
Doing this exercise on myself is really interesting and it will be even more interesting once I’ve finished my training and I’m out in the ‘real world’.
For some clients, having access to all of this information could be very overwhelming and others, they might benefit from seeing a deeper analysis of their food intake.
It’s all very well having this data, but it’s what you do with it that matters. Based on a day’s worth of data, I can see that I need to work on my Vitamin D intake and look at including different plant based sources of calcium. And one day out of seven is just a slice of the whole picture. Once I have a full week’s worth of data, one of the requirements of my assignment is to do a full analysis of the week to identify any trends and potential insufficiencies. Should be fascinating stuff.
Do you keep a food diary or use a food tracking like DailyPlate or MyFitnessPal? Why do you use them?
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