I used to love picking up a fitness magazine and reading what the featured celebrity ate in a day. Mostly because I would be thinking to myself, who can survive on that? (Answer, just the celebrities who are trying to maintain Hollywood’s impossible beauty ideal.) I also found myself thinking, wouldn’t that get boring? (Answer, uh, yeah.)
At the same time, I hesitate to use the phrase “what I eat in a day” because that implies that I eat the same things day in and day out. I don’t, for the record. In my opinion, that sameness is what makes sticking with a diet long term so difficult. Those diets all have huge lists of what foods you should be eating and which you should be trying to avoid. Not only does that create maladaptive relationships with food and your body, but you are potentially eliminating things from your intake that your body needs.
Over the years as I have gotten slicker at meal planning and prep, I have sort of developed a system. Obviously, my system works best when I am at my house and I have my kitchen at my disposal. However, this system is also adaptable to help stay on track during travel.
My system is really a set of mental check boxes or shortcuts that I use to ensure I am getting the necessary variety in my diet. This set of check boxes helps keep me on track and helps to ensure that I am able to eat the things I like, change up what I am eating day to day, and ensures that I am able to eat intuitively. No food is good or bad, no portion size is right or wrong. I am constantly checking in with my body about what it needs and what sounds good.
How do I break it down you ask? Here are the deets: I have a big glass of water every morning first thing. I try to finish it before I even eat breakfast, but I’ll be real with you. Some mornings that just isn’t the case. I don’t drink coffee (I don’t like the taste and caffeine makes me jittery) so I’m more likely to reach for tea if the mood strikes.
Breakfast is the meal where I am the most similar day to day. I love oatmeal, pretty much in any version you can think up, so that’s usually what I have. Breakfast, especially if you are a breakfast on the go type, is the easiest meal to miss out on produce and breakfast sets the tone for the day. It has been my mission to make sure I get at least one full serving of produce at breakfast. Oatmeal lends itself to fruit so easily. But if it’s a special occasion, a veggie omelet will work, too.
Whether I am teaching or running around with my little guy, I typically have a snack mid morning. I have always felt better eating smaller meals/bigger snacks throughout the mid portion of my day. Mid morning is typically a piece of fruit and something that has a good mix of healthy carbs, protein, and fats.
For lunch, I try to fill my plate with half veggies, one quarter healthy carbohydrate (sometimes a grain like rice, sometimes more fruit), and one quarter protein. Mid afternoon is another snack, usually very similar to my mid morning deal. And dinner for me is usually protein and two veggies.
Again, this varies day to day. But the basic idea is that I am getting at least one serving of fruit or vegetable every single time I eat. Each time I eat I am also aiming for complex carbohydrates. The kind that are whole grains (or fruits), low in added sugar, and high in fiber. Protein and fat are my additionals. I love me some monounsaturated fats; nut butter, avocado, and extra virgin olive oil are my go-tos. I know protein is king in the nutrition world right now, but I am one of those people who feels worse when I eat large amounts of it. And honestly, our bodies can only process so much of it at once, so I do better by spacing it evenly throughout the day.
Like I mentioned before, this method allows me to sub in foods easily. If I am sick of carrots for lunch, it’s not a problem, I’ll just change it up and have sliced bell peppers. My system also allows me flexibility when travel demands it. I am the queen of packing energizing car snacks, hello apples and trail mix! I use my mental check boxes to help derail over eating while traveling (which is even easier if you use your smartphone to take pics before you eat). I want to enjoy yummy food, but I don’t want to feel bloated, uncomfortable, or gross. I’ve even used this system to pack and shop for groceries on vacations when I need to cook in a limited-resource situation (i.e. beach or camping trips).
I have found that my system of mental check boxes helps keep me fueled and energized while still being flexible enough to accommodate day to day wants and needs.
Until next time, be well friends!
