The Basics of a Healthy Diet + Sample Diet

Introduction

If you’re seeking to adopt a healthier lifestyle, there are a gazillion options available. Now the question is, how do you choose what works for you and where do you even start? If you have plenty time in your day to research all diets available go ahead, however if you are seeking practice tips for a healthier diet keep on reading. 

I like the thought of adding in healthier foods, instead of focusing on taking away foods (however I do think we should reduce certain foods for health reasons). Here is some helpful tips for a healthy diet with practical strategies on how to get started. 

 

Healthy Diet Overview

• Choose healthy foods: healthy foods are foods that are not covered in sauces, not baked into desserts, not deep-fried, heavily refined, or processed.
• Enjoy a wide variety of nutritious foods from these five food groups every day:
  • Plenty of vegetables of different types and colours, and legumes/beans
  • Fruit
  • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
  • Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
• Drink plenty of water
• Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

 

Breakfast

Breakfast is probably my favourite meal. I enjoy a variety of foods from old school oats to protein pancakes or breakfast with eggs on toast. 

• Ensure breakfast is a nourishing meal including slow release carbs such as oats
• Ensure breakfast contains a serve of protein such as 1 scoop of protein powder or eggs
• Take your vitamins (Mens Multi and Womens Multi)  and minerals with breakfast

If you’re looking for some simple options for breakfast try one of these:

• 2 poached eggs on 2 slices of toast with some baked beans
• 1/3 scoop of rolled oats with low fast milk + add 1 scoop of protein (optional: add sultanas, nuts and Switch Superfood for the best tasting breakfast you’ve ever had!) If you want to make your oats ahead for the week check out Make ahead super oats
• Make your breakfast ahead with this simple Caroline’s Breakfast Bake Recipe

 

 

 

 

 

Snacks

Healthy snacking helps you avoid splurging on larger meals and also helps balance your blood sugar so you won’t go hangry (hungry – angry). Make sure you have some healthy snacks for in between your meals:

• Protein Bars
• Nuts
• Yoghurt + Fruit
• Banana if you are on the go 
• Protein Smoothie such as Green Warrior Protein Smoothie Recipe or Banana, Honey and Blueberry Smoothie or Crunchy Choc Peanut Protein Smoothie Recipe

 

 

 

 

Lunch

Your lunch meal should contain a good serve of protein (approx 30g depending on your daily intake) and complex carbs as well as some healthy green stuff like salad or veggies.

• Grilled chicken breast with brown rice and poached asparagus
• Egg white omelet with fresh spinach and wholegrain bread
• Grilled chicken sandwich on wholemeal breadroll

 

 

 

 

 

 

Dinner

Dinner should ideally be a healthy home cooked meal containing a serve of lean protein such as grilled chicken, tuna, beef or white fish. Add some leafy greens and a salad and then add a small amount of complex carbs such as sweet potato or brown rice. Here are some other dinner ideas.

 

 

 

 

 

 

Sample Diet – A Day On a Plate

Here’s an example of a day on a plate… 

6am: Big glass of water + minerals

6.10am: Breakfast 1: 1/3 Oats, 1 scoop protein, low fat milk, topped with nuts and sultanas + 1 cup of coffee with sweetener  + vitamins

7am: Training + 600ml water

7:45am: Breakfast 2: Protein French Toast + 1 cup of herbal tea

8.30am: Work (sip on water and herbal tea)

10.00am: Morning tea: Vanilla Yogurt + Fresh Strawberries + handful of special K + 1 scoop protein + 1 cup of herbal tea

12:30pm: Lunch (leftovers from last nights dinner) Grilled Chicken in wholegrain wrap with fresh spinach & rocket

2.30pm: Afternoon tea: Protein Bar  + 1 cup of herbal tea (+ optional have some fruit and nuts)

5pm: Pre workout snack such as slice of toast + cottage cheese or protein shake 

7pm: Dinner: Beef stir fry with rainbow veggies.

8pm: Casein protein shake before bed + herbal sleepy tea. Brush teeth and no more food or snacking!!!

→ Download this diet

 

Good Sources of Protein

• Veal
• Lean Beef (such as filet mignon, sirloin steaks, extra lean ground beef)
• Bison
• Chicken breast (boneless, skinless chicken breast with all fat removed)
• Fresh white fish (such as sea bass, cod, pock, tilapia, whiting, orange roughy)
• Lobster
• Crab (must be fresh crab, no imitation crab)
• Prawns
• Canned tuna (must be packed in water, not olive oil)
• If you are weighing your food and tracking your meals: Protein should be weighed raw and have all visible fat trimmed.
• It is important to cook the meat using no butter, oil, or other form of fat (i.e. boil, grill, bake, use non-stick cookware, etc.).

Vegetable Options

• Spinach
• Chard
• Chicory
• Beet-greens
• Green Lettuce (rocket, iceberg, romaine)
• Celery
• Fennel
• Onions
• Red radishes
• Tomatoes
• Cucumbers
• Asparagus
• Cabbage
• The vegetables may be eaten raw or cooked.
• If you choose to cook your veggies, remember you must do so without using any butter, oil, or other form of fat.
• You can steam, bake, or sauté in a non-stick pan.
• You cannot mix vegetables on the HCG Diet, for instance you cannot have 1 cup lettuce tops with a few tomatoes and cucumbers. Only one type of vegetable is allowed per meal. Your vegetable serving size is not specifically restricted. In general, participants can eat an unlimited amount of one vegetable with their protein until feeling full.  However, tomatoes and onions are higher in carbs than the other selections, so you may want to limit these selections to 1 large or 2 small if you feel your weight loss is slowing down.

 

Surefire Strategies for Dining Out

• Go to restaurants that use organic or natural meats and vegetables whenever possible.
• If you’re at a restaurant not listed above, order a salad with plain grilled chicken or steak OR for other protein options choose one of the following: grilled white fish, shrimp, or lobster.
• Become familiar with portion sizes to be able to eyeball & judge the serving sizes of your
  proteins.
• For seasonings while eating out, use salt & pepper or your own to be safe.
• Carry stevia packets for tea or coffee.
• Don’t Be Shy About Special Requests – Ask for proteins to be grilled plain (NO butter, oil, or seasonings)

 

Final Thoughts 

Maintaining a healthy well balanced diet that nourishes you from the inside out definitely achievable if you set yourself up for success. Remember that it comes down to your lifestyle, not just your diet. To succeed you need to be prepared, dedicated and be willing to adopt healthier options. Change isn’t always easy to take small steps at a time to move towards your healthier lifestyle. I’d love to hear what your best strategy for success is and how you moved to a healthier lifestyle. Let me know in the comments below. 

Ps. Send me a message if you want your own personalised diet and or training plan

Pps: As with all of my posts, this is NOT nutritional advice. For proper nutrition advice seek advice from your dietitian or nutritionist.