- Publish Date
- Wednesday, 5 April 2017, 10:24AM
With infinite diet fads and nutrition advice available, it's hard to know what you should be eating in order to get the most out of food. It's a wild misconception that eating healthy means you can't enjoy food, in fact, it can be even more satisfying than Macca's on the daily. No, really. Bear with us.
One nutritionist has put together an example of what a perfect daily food intake would look like, and while it doesn't include chicken nuggies, it certainly looks pretty nice.
While this meal plan is 'perfect' in a nutritionist's eyes, it's not necessarily perfect for everyone. Everyone is different and requires different levels of nutritional values. Healthy eating starts with determining your lifestyle and body type, and eating accordingly.
Let's start with breakfast, the most important meal of the day!
Breakfast - 7am
Blended Vegetable Juice
Vegetable Omelette with Whole Grain Toast
Piccolo or Coffee (No Sugar)
500-600ml of Filtered Water
This meal is designed to give you energy throughout the morning. The eggs provide substantial protein while whole grain toast provides the body with the appropriate amount of carbohydrates to ideally fill you up for 3 hours before lunch. The vegetables add extra nutrients while a sugarless coffee will give you that caffeine hit you need to focus. Water any time before or after the meal will keep you hydrated through to lunch.
Lunch - 12pm
½ Salmon Wrap
500ml Water and Green Tea
Skipping morning tea in favour of a filling breakfast and lunch is ideal for those managing their weight. Ideally, lunch should contain 2 servings of vegetables as well as a lean protein source such as chicken or fish. Carbohydrates can also be added if required for a longer-lasting meal. Green tea at the end of lunch has been proven to cleanse the palate and reduce toxins making it the perfect drink to finish a meal. Water should also be consumed around this time for extra hydration.
Afternoon Tea - 3-4pm
Nut Muesli Bar
Punnet of Berries
Since the gap between lunch and dinner is lengthier than the one between breakfast and lunch, a snack will most likely be necessary to avoid overeating later in the day. A low-sugar muesli bar with antioxidant rich berries such as blueberries should ward off cravings and keep you going for a little bit longer.
Dinner - 7pm
Grilled Salmon Fillet
Roasted Vegetables with Olive Oil
Small Glass of Red Wine
According to nutritionists, dinner should be a light meal. A hand-sized portion of lean protein with 2-3 cups of vegetables or salad is the ideal meal to finish off the day. Whether you include carbohydrates should be determined by your dietary goals. Red wine can have health benefits on your heart and one or two can be consumed also depending on your goals.
Evening Snack - 8pm
2 Squares Dark Chocolate
Caffeine free tea is a great way to unwind at the end of the day with the addition of antioxidant-rich dark chocolate. While chocolate does contain some caffeine, 2 square will not have an effect and instead be the sweet treat you want and need.