I’m a nutritionist and this is what I eat in a day

From her morning coffee to a sweet evening snack, The Telegraph’s nutritionist reveals the details of her daily diet

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As any nutritionist will tell you, diet is not a one-size-fits-all affair. What our body needs varies enormously and depends on how much exercise we do, how old we are, our ability to absorb nutrients as well our gender. Then there are allergies some of us have to navigate, or other dietary restrictions – it can get complicated.
So, whilst I am happy to share with you what I eat in a day, it’s crucial to consider your own personal circumstances and experiment with the types of foods you eat, in terms of the balance of protein, carbohydrates and fat, your portion sizes and the timings of meals and snacks.
As for me, I have a mainly sedentary job (writing), but I exercise most days. My calorie requirement is around 1600 per day (there are online calorie calculators to help you determine your daily requirement). As a menopausal woman, I favour protein (to maintain muscle mass) and healthy fats (for brain and heart health) over carbohydrates, although a good amount of complex carbs is still important for energy and hormone health.
I try to get the key micronutrients I need from my food, not from supplements. Having said that, with the darker days drawing in, I have now started taking daily vitamin D. Vitamin D is made in the skin in the presence of sunshine so it’s difficult to get enough from diet alone in the winter months.
So without further ado, here’s what a typical day looks like for me.
On a work day, the alarm goes off at 7am. I take a glass of water to bed with me in the evening, so if there’s any left I’ll drink it before I get up to rehydrate. Then I head downstairs where I’ll refill my glass and make a cup of coffee. I just have mine with a splash of regular cow’s milk, personally I’m not a fan of plant milks which can contain ultra-processed ingredients. Studies have shown that having coffee in the morning can improve focus, problem-solving, and alertness.
I don’t usually eat breakfast until 10am. This is practical for me as I work from home, and in all honestly I don’t usually feel hungry until then. This also enables me to have a 14-hour fast, from 8pm the previous evening, which a recent study by Kings College London found to be beneficial for higher energy and mood and lower hunger levels.
For breakfast, I’ll have something protein-rich, like my Mexican all-day brunch bowl, which is a delicious take on avocado and eggs. I also take a vitamin D supplement daily. It’s important to take supplements with food as many micronutrients, including vitamin D, are fat soluble, meaning they need some fat to be properly absorbed in the small intestine. I’ll also have a glass of water, which aids digestion, and perhaps another cup of coffee.
It’s now soup season, so I’ll make a hearty soup for lunch, such as my spiced black bean and spinach soup. I make sure my soup is nutritionally balanced so I’m not hungry again in two minutes. This one provides a good hit of protein (from the beans), some healthy fats (I usually stir in some full-fat Greek yogurt to this end) and complex carbs from the beans and spinach. I’ll also have a nice fat slice of seedy bread for additional fibre. Unless I’m watching the calories I’ll have it buttered, I prefer a good quality butter over spreads or margarine as these can contain additives such as emulsifiers.
Depending on whether I’m in a sweet or savoury mood I’ll either snack on an oatcake with some aged cheddar and kimchi, or a small bowl of Greek yogurt with berries. Both are satiating and provide a good dose of gut-friendly bacteria.
I like a drink when the sun’s up over the yardarm, but I try and follow the recommendation to have at least three drink-free days a week, so on non-booze days I’ll have a glass of kombucha (teeming with good bacteria for the gut) instead of wine while I make dinner.
Again, dinner is usually planned around protein, in this case salmon, in my spaghetti with broccoli, peas and hot-smoked salmon. Oily fish is also a great source of brain- and heart-healthy omega-3 fatty acids. I’ll usually eat dinner early as the body is not able to process food as well late at night. This is due to the effect of the hormone melatonin, which is released at night, inhibiting insulin production which regulates our blood sugar levels.
Just before 8pm I often crave something sweet and a cup of tea to wash it down with. I’m not a fan of herbal teas which can be a good choice if you like them, particularly ones that help with sleep such as chamomile and peppermint. Instead, I’ll have a cup of regular tea, decaf so as not to disrupt my sleep, and a date filled with peanut butter. As it contains fibre, protein, and healthy fat, this satisfies my sweet tooth without spiking my blood sugar levels before bed.
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