Melanie McGrice, accredited practising dietitian, Nutrition Plus
“I eat out quite regularly – I don’t like staying at home; there’s too many great restaurants to try and friends to catch up with, so watching my portion size is imperative. I always order ample vegetables when I eat out, even if it costs me a little more. I am usually very aware of incorporating all of the core food groups each day. Unfortunately, these examples weren’t my best as they were a little low in dairy, which is unusual for me as I am a good milk drinker. I usually treat myself to a small hot chocolate or flavoured milk each day as my indulgence. Although I enjoy wine, I only drink maybe one to two glasses per month as I am aware how high in kilojoules it is. I am definitely a chocolate lover, but as you can see from my dinner on Saturday night, I’m good at keeping my portion size small and just having a taste. I like to have a cooked lunch most days as I find this keeps me sustained with plenty of energy throughout the afternoon. I usually also practise what I preach by eating small meals every three to five hours.”
WEEKDAY
Breakfast: ½ cup muesli topped with stewed fruit, yoghurt and low fat milk
Morning tea: Small hot chocolate
Lunch: Small container of spag bol (about a cup) and 2 cups of steamed veg
Afternoon tea: An apple
Dinner: Stir-fry with ½ cup of rice, 80 g lean chicken breast and 1 ½ cups of vegies
WEEKEND
Breakfast: 2 slices of fruit toast spread with margarine
Morning tea: Small hot chocolate
Lunch: Small container of dahl and steamed rice
Afternoon tea: N/A
Dinner: 2 slices of roast lamb, ½ head of broccoli, ½ a roast potato, roast pumpkin, a tablespoon of beans and a teaspoon of mint sauce
Supper: 1 tablespoon of chocolate pudding and 1 spoon of ice cream
Heather Wilson, celebrity nutritionist and wellness consultant
“I’m conscious of what I put into my body. Food is medicine and to feel our best and have that ‘glow’, it needs to come from within. This means eating foods that will help establish the body’s hormones, balance sugar levels, give us energy and allow us to sleep well.
I make sure my supplemental protein shakes come from a clean source of protein – no fillers, steroids, artificial flavours, etc. I avoid buying over-the-counter proteins and instead choose pharmaceutical-grade products that have been tested for things like lead and arsenic. My must-have inclusion is an Optimal Cleanse shake within an hour of waking. This is how I take care of myself and get my clean source of protein and carbohydrates while releasing some of the toxins I know I will face throughout the day. Continuing to eat every three hours or supplementing with the Optimal Nutrition protein shake really helps balance my blood sugar level throughout the day. I have eliminated gluten, corn, sugar, soy and dairy. It’s a great idea to eliminate these foods so you can actually pinpoint different food allergies and reactions that may be causing you issues. I have found that each time I do the Optimal cleanse, I can pinpoint and learn something new about myself and how strongly different foods affect me. My other rituals, along with my shakes, are lymphatic skin brushing, acupuncture and cupping.”
WEEKDAY
Breakfast: 2 scoops of Optimal Protein Powder with 120 ml of rice milk, ½ cup of organic frozen fruit, 113 g of Greek yoghurt, ½ a teaspoon of stevia and cinnamon sprinkled on top
Morning tea: Power cake – one rice cake with 1 tablespoon of raw sunflower seed butter, topped with sliced fruit
Lunch: Optimal Cleanse shake
Afternoon tea: Home-made turkey jerky with sliced apples
Dinner: Chicken quinoa (170 g cubed chicken, prepared with chicken stock), with onion, bell pepper, garlic, basil, sea salt and pepper
WEEKEND
Breakfast: Oatmeal with 237 ml of rice milk, peaches, walnuts, with stevia and cinnamon sprinkled on top
Morning tea: Optimal Cleanse shake
Lunch: Turkey wrap – brown rice tortilla, hummus, arugula, 113 g of ground turkey and avocado slices
Afternoon tea: Dark chocolate Optimal Protein Bar or rice crackers with home-made garlic and olive hummus
Dinner: Grilled halibut with fresh-squeezed pink grapefruit juice, garlic, cilantro, grape seed oil and vegetable stir-fry
Caitlin Reid, accredited practising dietitian (healthandthecity.com.au)
“I love eating foods as close to their original state as possible and keeping processed foods to a minimum. This ensures I maximise my nutrient intake while keeping unhealthy fats, added sugars and salt to a minimum. I always try to combine protein and low-GI carbohydrates so that I feel satisfied between meals and have a steady supply of energy. My carbohydrate intake will vary depending on how active I am for the day, so some meals or snacks may vary in size. If I’m socialising with family and friends, I may also enjoy a glass or two of sparkling wine or piece of cake on the weekend. I love dark chocolate, so that will generally be included after dinner. Healthy eating and overall wellbeing is about enjoying food, so I’ll eat discretionary food if I really feel like it and control my portion size.”
WEEKDAY
Breakfast: 3/4 cup fruit free muesli with 1/4 cup low fat Greek yoghurt, 4 strawberries and 125 ml skim milk
Morning tea: Banana and regular skim latte
Lunch: Beef salad with roasted beetroot, sweet potato, capsicum, beans, baby spinach and avocado, plus carrot, celery, apple, ginger and kale juice
Afternoon tea: Mixed nuts with a piece of fruit
Dinner: Grilled salmon with 3/4 cup of dill risotto served with steamed broccoli, carrot and green bean, plus 1 large square of dark chocolate
WEEKEND
Breakfast: 2 soft-poached eggs, with 30 g smoked salmon, 1/4 avocado and 1 slice wholegrain sourdough, plus a regular skim latte and a carrot, celery, apple, ginger and kale juice
Morning tea: Low fat Greek yoghurt with nuts and berries
Lunch: Barley wrap with 1/4 avocado, grilled chicken, reduced fat cheese, baby spinach and lite mayonnaise, plus a piece of fruit
Afternoon tea: 1 slice of reduced fat cheese with 2 wholegrain crackers or home-made banana and bran muffin
Dinner: Pork and vegetable stir-fry with 3/4 cup of brown rice and 2 kiwi fruit.
Amanda Fraser, nutritionist, private practice
“Despite the proliferation of messages that ‘naughties’ are a ‘no-no’ and the popularity of ‘fixed diets’, it is highly recommended to vary the foods you eat in a typical day. There are many reasons I eat the way I do. First up, my passion is good food, eating well and educating others on health and wellbeing. I therefore feel I need to be the example for others, especially my children. My thinking is that if I make healthy choices, my children will follow suit – right? So far, so good. Secondly, I know the food choices I make now will affect both how I perform during the day and my long-term health. If I’ve had a day of really bad food choices, I find I am irritable, tired and very nonproductive. The opposite will occur if I have made healthy choices; I also sleep better with healthy eating through the day. When making food choices, my guiding principle is a combination of healthy fat (e.g. coconut oil or avocado), protein (e.g. fish or cheese) and carbohydrate (e.g. brown rice or vegetables). Applying this principle wherever possible gives me guidance and keeps me down the straight and narrow. I also abolish the idea of low fat. In our house, everything is full fat: the milk and the yoghurt, and we definitely don’t omit the butter! My belief is that these foods provide us with healthy fat, and the less processed, the better (imagine how much processing the milk and yoghurt have gone through in order to remove the fat!).
My last principle is ‘Everything in moderation’. This means including everything that is good – the full fat milk, the full fat yoghurt, a bit at a time. I deliberately include a few squares of chocolate a week (I choose dark chocolate with 70 per cent cocoa for the high antioxidant content); it is important not to deprive myself of the delicious pleasures in life. My meals change daily to prevent the monotony of consuming the same and to embrace the variety of foods nature has to offer.”
WEEKDAY
Upon waking: A mug of hot water (sometimes with a slice of lemon). This is an excellent cleansing start to the day and the lemon gets the liver going. I take my fish oils and probiotics (a great way to maintain the immune system)
Pre-breakfast: Munch on raw Brazil and cashew nuts while preparing the children for school
Breakfast: Poached egg on toast with avocado and freshly squeezed juice of orange, carrot and celery
Lunch: I have kale sauteed in coconut oil with brown rice sprinkled with tamari sauce and topped with organic sultanas, almonds and cashew nuts
Dinner (5.30pm): Grilled salmon and grilled mango wrapped in a wholemeal wrap with a side salad of capsicum, carrot, avocado, tomato, lettuce leaves (the darker the green leaves, the more nutritionally dense), sprinkled with olive oil
Supper: A cup of herbal tea and bowl of organic plain yoghurt with a tablespoon of ground flaxseeds topped with berries and a smidge of maple syrup while relaxing – yum! The healthy fat in the yoghurt and flaxseeds will improve serotonin levels and increase my chances of a restful sleep. The antioxidants in the berries will eliminate free radicals
Other: Throughout the day, I am drinking water and herbal teas and snacking on one to two fruits
WEEKEND
Breakfast: Scrambled egg and onion on Kamut toast spread with butter, herbal tea
Morning snack: Nuts and a freshly squeezed vegetable and fruit juice
Lunch: Organic cheese toastie with tomato, a side salad of rocket leaves, fruit and a herbal tea
Afternoon snack: A few squares of dark chocolate, nuts and raisins and a fruit
Dinner: Takeaway. Typically Thai – cashew nuts and vegetables on brown rice
Pre-bedtime snack: Yoghurt, flaxseeds with maple syrup and berries
Tanya Lewis, accredited sports dietitian and PT (lifept.com.au)
“I need to find something I can be consistent with; it has to be easy, with minimal preparation, fit in with children and be sustainable. I love using vegetables from our garden and incorporating them into meals or snacks as often as I can, and decreasing my use of heavily processed foods (although I do appreciate the convenience of occasional healthy takeaways). I think it is important to choose plenty of vegetables and fruits and a variety of whole grains along with protein at each meal. I believe there is not one perfect diet and moderation helps to make lasting healthy changes for the majority of the time. I think dark chocolate is good for you and restriction only leads to overindulgence later.”
WEEKDAY
Breakfast: 3 Weetbix, soy milk, fresh fruit, more water (after 20 minutes on the exercise with high-intensity intervals)
Morning tea: Mixed fruit and cup of tea at playgroup
Early lunch: 2 x ‘egg in the bread’ with carrot sticks and snow peas followed by natural yoghurt
Afternoon tea: Glass of milk with Milo and handful of almonds
Dinner: Stir-fry with home grown greens, mushrooms, capsicum, 1/3 cup chickpeas, tofu, garlic, ginger, 1 cup brown rice/quinoa mix
Supper: Peppermint tea and 3 squares dark chocolate (or a Haigh’s dark frog)
WEEKEND
Breakfast: Goodness Superfoods oat and barley porridge (1/2 cup cereal, cup skim milk) with chia seeds, sunflower seeds, pepitas and honey
Morning tea (en route to the café and playground): Piccolo latte and banana
Post-workout: After a 20-minute resistance session I have 300ml of skim milk
Lunch: Toasted sandwich with Burgen bread, tuna, cheese, baby spinach, avocado and 1 to 2 serves seasonal fruit and a cup of green tea
Afternoon tea (after a 45-minute run): 250g natural yoghurt
Dinner: Takeaway Vietnamese soup (beef pho with extra pak choy and broccoli)
Supper: Peppermint tea and 3 squares of dark chocolate (or a Haigh’s dark frog)
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