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Day On a Plate

Posted by on 13 December 2016 | 0 Comments

This months day on a plate is from Marie, one of our Epping group class clients. She is a very busy mum, working full time, while juggling the plethora of extracurricular activities in which her two boys participate. Adding to the lack of time she has for food preparation and planning is the fact she's not a huge fan of spending time in the kitchen and her boys are not excited about trying new foods, all of which makes eating well a real challenge.

Breakfast - one coffee, one slice raisin toast

Morning tea - one coffee

Lunch - one crumpet with peanut butter

Afternoon tea - cheese and biscuits, one piece of cake (farewell afternoon tea)

Two glasses of champagne

Dinner -  slow cooked lamb, sweet potato, carrots, beans and rice

Karen's comments:

Marie's current day on a plate will leave her feeling pretty ordinary and at risk of chronic disease in the long term. It is low in most essential nutrients, borderline for overall energy intake and high in saturated fat and sugar, although she does have the champagne and coffee food groups covered!

Breakfast and lunch are a real issue for Marie, they need a complete overhaul to increase her nutritional variety and energy intake. This can be done really easily without eating into her limited time. If toast is her preferred breaky option, all she needs to do is change to a wholemeal/whole grain version and add a power packed topping like avocado, spinach, tomato and egg or peanut butter and banana or tuna, basil and tomato. Marie's day on a plate contains no fruit, so including a piece of fruit at breakfast or morning tea will get the day off to a great start.

With a bit of planning and preparation, Marie can make a quick, healthy lunch at work. Packing a salad the night before and having a supply of tinned tuna, salmon or beans at work to add to it, will form a great nutritious base at lunchtime. Marie can then add a wholemeal wrap or bread if she's feeling hungry. Alternatively, left overs she can heat up at work are a great quick and easy option that doesn't involve extra food prep.

To start the week off on the right foot, Marie could try some meal planning and preparation over the weekend. This prevents the 5pm "what's for dinner??" panic, or reverting to take away when you're arriving home at 7pm and it all feels too hard. Taste.com.au has some great recipe ideas and has specific healthy and quick and easy recipe sections. They also have a meal planner app which you can use to plan the whole weeks meals. Getting the boys involved in this planning and preparation process, hopefully means they will be more likely to try the new meal they have helped choose.

Marie's new nutritious day on a plate:

Breakfast : one to two slices toast with avocado, rocket, egg and tomato

Morning tea - banana, coffee

Lunch - one wholemeal wrap with tinned tuna, hummus and salad

Afternoon tea - mixed berries and yoghurt

Dinner - fast pork fried rice ( recipe from www.taste.com.au)

Karen Hester is a Fitness Coach and Dietitian with Mind Body Motion Fitness Solutions. Click here for more information on how you can work with Karen on your daily meals.


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