General Healthy Eating Habits

When it comes to healthy eating, sometimes people, just need a few ideas on where to start. Here is the basic sheet I usually give to all my clients on their first consultation with me. This does not take into consideration dairy/gluten free diets, but I know you’re smart enough to make the modifications yourself! If you are looking for recipe ideas – check out my meal-planning system.

Breakfast

1. Oats as porridge – add your own banana or other fruit of choice If you want a fast-breakfast try the plain (not flavoured) quick oats in the microwave, however, adding water and putting regular oats in the microwave overnight is a great option for the full nutritional value.
   
2. Yoghurt full-fat (Jalna Biodynamic Yoghurt) is my preferred option but any natural yoghurt that does not have added fruit or sugar is beneficial).  You can add your own fruit or sweeten with honey yourself just before you eat it along with the optional small amount of muesli.
   
3. Eggs – Scrambled, boiled or poached – try with a little dukkah on top
   
4. Avo and/or Salmon on Toast (sourdough) – a great protein boost for the start of the day (or lunch if you are at home).
   
5. Smoothies – with green veges or seasonal fruit.  Some of my favourite options are:
   – mango and banana, with yoghurt and LSA
   – Mixed berries with coconut water and chia seeds
   – Green smoothie with spinach cucumber, watermelon and mint
   – Try options different types of milk to give that extra bit of protein and fats in your breakfast
   (oat milk, almond milk, soy milk, etc)
   
6. Fritters – made with veges and egg – such as corn fritters

Options are only limited by your imagination – try a new combination and let us all know if it works for you.

Lunch

1. Left-overs from the night before are a quick and easy way to have a take-away lunch available in your fridge the next day. All you need to do is prepare a little extra the night before. The big TIP here is to make sure to dish this lunch serve out first so you (or a hungry teenager) don’t accidentally eat it at dinner!
   
2. Salads with or without meat are my favourite.  If no meat, ensure you opt for high protein/complex carb ingredients such as tofu, haloumi, lentils, beans with  a hommus or tahini dressing.
   
3. Sushi with brown rice
   
4. Poke bowls – without lashings of mayonnaise
   
5. Vege patties, such as lentil burgers. and hommus – can be eaten with our without a healthy bread roll and salad.

Dinner

Meat & Vegies/salad are common because they are easy to prepare and can be quite varied. I have included so other options below, so if you are a regular meat eating family you can start increasing some meatless meals, increasing to a  few night a week vegetarian meal and one night fish (a good oily fish such as salmon or mackerel with lots of healthy Omega 3 oils))

1. Pesto – make your own fresh and delicious basil pesto and try it with zucchetti (zucchini cut into spaghetti sized strips) for a low carb option.
   
2. Vegetarian tacos – with red pinto beans – see my recipe for this one
   
3. Salmon and rocket salad
   
4. Home-made quiche (so you know exactly what goes in it!)
   
5. Soups made from bone broth and/or 24 hour soaked legumes (lentils, beans, peas) are great in winter wiht or without crusty bread.

Snacks

1. Nuts (such as almonds) are good for increasing your protein and good fat intake
   
2. Fruit (2 pieces per day is enough) or a handful of dried fruit which you can keep on hand at work
   
3. Cheese (a good protein boost) with crackers, hommus and vege sticks: celery, carrot, cucumber, etc.
   
4. A small serving of yoghurt (as per breakfast) is also an option
   
5. Sweet tooth? – I’ve got you covered: check out these links for a healthy option: Protein balls or Chocolate brownies

Drinks

1. Water At least 2 litres/day is recommended and even more in summer to keep you well hydrated.   If you are having difficulty fitting this in, try taking a drink of water every time (before or after) you go to the fridge or look at your phone, or any other repetitive task.
   
2. Herbal tea can be used as an alternative option to water (warm in winter and chilled in summer)
   
3. .Coffee in the morning is fine – but please have it after you’ve eaten.
   Try to stick with just one cup a day to avoid fluctuations in energy and hormone levels. 
   A decaf in the afternoon if you are craving coffee after this is fine.
   
4. Tea – if you’re going to have tea, take it with a dash of milk and preferably an hour or two after meals. Why? because the tannin in tea can prevent the absorption of valuable nutrients from your other food
   
5. Alcohol 1-2 glasses a day and only 2-3 days per week.  The best option ins one glass of red wine.
   – At least have 2-3 alcohol free days and I know what you might be thinking and sorry but you can’t save up all your drinks and consume them all in one day 😊

I hope this gives you some food for thought (see what I did there !) If you have any other suggestions, please let me know and I will add them to this list with full credit of course. Please let me know how you go with all this – what you liked and what you didn’t like.