What I eat in a day as a Nutritional Therapist

There are a whopping 1.4 million Instagram posts with #whatieatinaday, so it’s clear that we all love to peek at what other people are putting on their plates! But are you interested in seeing what a Nutritional Therapist actually eats? Then, this article is for YOU!

Firstly, here are two principles I live by –

Focus on whole foods – whole foods include plant foods like fruits, vegetables, and legumes, and high-quality animal products like meat, fish, and eggs. By eating mainly whole foods, your diet will naturally be rich in nutrients, and it’s also a great way to limit the amount of processed foods in your diet.
Variety matters – eating the same foods and meals each day might be easier, but your body will thrive on a more varied diet. Consuming a wide variety of foods can help avoid nutrient deficiencies, and variety can also improve overall food enjoyment! As a gut health expert, it’s also essential to consider what your gut microbiome needs. Your gut microbes require a variety of prebiotics to support their growth, highlighting the importance of a diverse, fibre-rich diet!

Breakfast

As a busy working mum, a quick and nutritious breakfast is a must! My go-to is a gut-health smoothie – it’s fast, nutrient-packed, and perfect for those on-the-go mornings. Smoothies are bursting with micro- and macronutrients, and thanks to the addition of kefir, smoothies are rich in a diverse range of probiotics.

There are many recipes to try, but a current favourite is this delicious summer kefir smoothie. The combination of sweet cherries, banana, and leafy greens tastes delicious! I slightly amended the recipe by adding 1 TBSP of chia seeds and a few walnuts to boost my omega-3 fatty acids. Omega-3 fatty acids are essential, so you must consume them via your diet. They have numerous important benefits, including powerful anti-inflammatory effects.¹

Lunch

As a Nutritional Therapist, I’m passionate about simplifying healthy eating. Life is complicated enough without overcomplicating your diet, too!

Today, I had a chunky slice of toasted seeded sourdough with mashed avocado and two poached eggs. This can be rustled up in as little as 5 minutes. Season your mashed avocado with sea salt, black pepper, and chilli flakes to maximise the flavour.

Eggs are a staple in my diet, rich in high-quality protein and micronutrients such as vitamin A, B12, and selenium.² Avocados are creamy and delicious, and health-promoting too, rich in fibre, healthy fats, and various micronutrients, making them a great addition to the diet.³ Avocado and eggs pair perfectly with seeded sourdough bread, a fermented food, supporting a healthy, balanced gut microbiome.

Dinner

It’s important to nourish my whole family with a home-cooked meal in the evening, so it does take a little more time. This nourishing 3 bean chilli is a firm favourite in our house! I love to serve the chilli as part of a ‘burrito bar’. I line the kitchen island with various options, including the bean chilli, wholemeal wraps, shredded little gem lettuce, crumbled feta, fresh coriander and homemade guacamole. It’s a great way to involve the whole family; children love creating their own wraps! I love this meal – it’s reassuring to know you and your family have eaten a nutritious meal, packed with plant diversity.

Snacks

Each day will vary, but today I did feel peckish in the afternoon, so I opted for apple slices, 1 TBSP of crunchy peanut butter, and two squares of dark chocolate. This sweet and salty combo hits the spot! Pairing foods that are rich in fibre and healthy fats with sweeter foods can support better blood sugar balance, which helps to avoid blood sugar spikes and crashes!

For more meal ideas, check out these three tasty recipes –

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

Please note – everyone’s nutritional needs differ, this article is not meant as personalised nutrition advice.