My Daily Food Diary:
I’d like to share what a typical food diary would look like for me
Since becoming more aware of my health I’ve been paying close attention to my diet
One way I accomplish this is by keeping a food diary
I feel like I am more accountable for my health when I pay attention to the things I’m eating
We often get involved in the idea that we have to have 3 meals a day and snacks in between.
But for some people that isn’t true of them and they are satisfied with even just two meals a day.
The main goal is to nourish your body with good whole foods and improve your health and well being.
So here I have a typical food diary that I would complete during a work week.
Breakfast is an important meal of the day for me personally. When we eat something new in the morning we break the “fasting” cycle that our digestive system was in while we were asleep. So for me breakfast is an amazing opportunity to put healthy foods in my body that will actually be absorbed and used to heal me. I don’t personally skip breakfast unless I’m so short on time, then I just grab a small fruit or coconut milk to coat my stomach at the very least. I try to avoid large and greasy meals, that’s not something my body can absorb in order to heal itself.
Below are some of my favorite breakfast ideas:
Bowl of fruit (Grapefruit, Berries, Oranges)
Throughout the day I focus on hydration. I love to drink plain water, teas, coffee, zero calorie sparkling waters, coconut water and other no sugar drinks. I focus so much energy on hydration because our body is made up of 70% water, and in order to function properly the body needs to be hydrated. For lunch I like to focus on a nutritious meal that is filling and healthy. I do enjoy a larger portion of food for lunch because I’m more active during that time of the day. I noticed when I try to cut calories at lunch, I snack more the rest of the day.
Some of my favorite choices for lunch include:
I always have healthy snacks packed to eat between lunch and dinner. I try to avoid going to fast food and convenience stores because a lot of the food is bad and it will work against your goals, so just stay away if possible. My snacks are often nutrient dense, meaning they contains a lot of healthy stuff! I’m not a huge fan of “nutrition bars” because a lot of them have tons of sugar and unknown ingredients. Some brands I do love and trust are : Kashi, Ona and Larabar.
Some simple snacks ideas include:
Nuts and Seeds (pumpkin, cashew and peanuts are my top #3)
Apples and Nut Butters (almond and peanut butter are my favorite!)
Vegetables and Hummus (green peppers, red peppers and snap peas are my favorite to dip)
Dinner is something I always try to put a lot of effort into because I’m not just feeding myself and my husband, but also our two toddlers. This is also an important meal of the day because it prepares you before sleep when you will be fasting. So think about the things I’ve said earlier about drinking and consuming enough water for digestion and enough nutrients to heal the body. Using that knowledge you want to plan a dinner that not only includes “water based” foods, but you also want it to be light on the stomach. Your body does a great deal of work overnight trying to repair and heal itself and you don’t want it being distracted by that huge burger you ate with fries and having to take all night to digest that. Instead, focus on vegetables for the main dish and a side of any whole grains. If you do decide to have another serving, make sure your serving of vegetables is larger then that of the whole grains and proteins. This will help your body digest the food more efficiently.
Some great dinner ideas include:
We don’t plan for a sweet treat everyday, but on occasion I do find a healthy homemade dessert that I just have to try! Truth be told my kiddos have been loving their peanut butter banana smoothies, so that is a go-to when they ask for a snack anytime of the day. On a side note, I feel like you can eat your “dessert” anytime of the day and it might even be better to have it earlier in the day rather than before bed. I recently found some new dessert recipes that use chickpeas which have a lot of protein.
Here are some healthy dessert ideas:
One important message is to listen to your body, if your not hungry at certain times of the day, don’t eat!
And when you are hungry, feed yourself food that will get you closer to your goals.