What a nutritionist eats in a day...

Breakfast

Breakfast—my absolute favorite! Whether you're a sweet or savory lover, breakfast has such a broad range of options to make sure you start your day off right.

From a nutritional standpoint, breakfast is hailed as a great way to boost your nutrient intake, providing the energy you need to begin the day. A well-balanced breakfast can also set the tone for healthier eating habits throughout the day, helping to prevent overeating later on.

• 2 x Weetabix
• 20g oats
• 20g raisins
• 8g flaxseeds
• 1 tbsp almonds
• 125ml skim milk
• 1 x banana

Nutritional breakdown:

Calories: 494

Fat: 12.1g

Saturated fat: 1.5g

Carbs: 79.6g

Sugar: 38.8g

Protein: 16.7g

Fiber: 10.3g

Salt: 0.26g

Like many kids, I used to top my Weetabix with a generous layer of regular sugar as a weekend treat. Nowadays, I aim for breakfast choices that not only boost my daily fiber intake and provide sustained energy but also offer a touch of sweetness to satisfy my morning cravings in a more balanced and nutritious way.

Fiber plays a vital role in maintaining a healthy digestive system and promoting feelings of fullness, which can be helpful for those looking to manage their weight. While dietary guidelines recommend around 30g of fiber daily, most people don’t get enough in their diet. By opting for a higher-fiber cereal, a sprinkle of oats, and dried fruit, nuts, and seeds, I added an extra 10.3g toward my daily goal.

On top of this, including healthy unsaturated fats from almonds and flaxseed supports heart health. While dried fruits contain more sugar gram for gram than their fresh counterparts, they provide essential vitamins, minerals, and fiber, adding the desired sweetness to the cereal while maintaining nutritional balance. However, it's always important to be mindful of sugar intake and enjoy them in moderation.

Snacks

Snacks are the little pick-me-ups that keep me going between meals. While I often opt for healthier choices, I like to follow a healthy diet 80% of the time and allow myself some flexibility the other 20%. That means I occasionally enjoy snacks that aren't as nutritionally beneficial but help me maintain a healthy relationship with food. To me, that’s what balance is all about!

• 1 x apple (Pink Lady—my favorite!)
• Skinny Whip bar (mint chocolate flavor: aka the best one!)

Nutritional breakdown:

Calories: 124

Fat: 2.7g

Saturated fat: 1.5g

Carbs: 23.4g

Sugar: 19.4g

Protein: 1g

Fiber: 5.1g

Salt: 0.01g

Apples are one of my favorite fruit snacks! Not only are they crisp and sweet, but they also have an impressive nutritional profile. Packed with fiber, vitamin C, potassium, vitamin K, and many other nutrients, they’re the perfect snack to keep me energized and satisfied throughout the day. The Skinny Whip bar made for the perfect after-lunch chocolate hit. With only 79 calories per bar and 3.9g of fiber, I see this as an enjoyable sweet option when incorporated into a balanced day.