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

Here's how I go about my day…

Morning: up and out

A typical ‘at home’ work day starts at 7am, I either wake naturally or have a sun-rise alarm that rouses me with a gently brightening light –making for an altogether calmer start. I always take a full glass of water to bed with me and I drink all of it before even one toe leaves the warmth of the duvet. Hydrating first thing is a priority for me, not just because we lose fluids through breathing and sweating overnight but also because I know that once the day gets started there will be other things to distract me.

I head straight outside, even before breakfast, to keep my two young dogs happy. It means I get daylight exposure first thing, which has a direct effect on my mood and alertness, and sets my body clock for the day ahead. I also find it has a knock-on effect for a better night.

It’s true – nutritionists love breakfast!

Back in the house and I turn my attention to breakfast. On a week day I have a fairly consistent routine and make overnight oats for a super quick and easy start. I typically use jumbo oats, milled flaxseed and soya milk, plus a sprinkle of spice such as cinnamon or ginger. Jumbo oats take longer to digest so I know they will get me through the morning, and when I can, I opt for organic. I use a milled flaxseed which I keep in an airtight container in the fridge and I soak the seeds and oats in soya milk. I’m not vegan and I do also drink cow’s milk, but I get a serving of soya milk for its potential phyto-oestrogenic effect that may (fingers crossed) influence the health of my bones and muscles.

I add full fat plain Greek yogurt to the mix, and then top with seasonal fruit – maybe slices of orange, a handful of blueberries or a dollop of home-made fruit compote. I love thick creamy yogurt so you’ll find me adding it to most things – sweet and savoury dishes. It’s a fermented food so useful for gut health and studies suggest this form of protein is easy to absorb, making it likely to support muscle mass too.

The final additions to my breakfast bowl are supplements rather than ingredients. I add a scoop of hydrolysed collagen powder to support the health of my joints. And depending on my mood and the other ingredients I’ve used, I may stir through a teaspoon of raw cacao powder – I love the indulgent chocolatey vibe this gives, plus the added bonus is it may support my heart and blood pressure.

I finish my breakfast with a slice of seeded sourdough, toasted and topped with butter and marmite. Sourdough has a lower glycaemic effect, so doesn’t jolt blood sugar levels. I use an unpasteurised butter that may support gut health and is free of the additives used in many ‘spreadable’ alternatives, and the B-rich marmite just may steady my nerves as my day begins.

Yes, I drink coffee!

Studies show that coffee early in the day or prior to a brain-focussed task may improve concentration and alertness so I take my first coffee at my desk, straight after breakfast; that way it’s less likely to disrupt blood sugar levels. I have a maximum of two coffees, with the second mid-morning – for me grinding the beans and frothing the milk, is an important morning ritual, and I wouldn’t want to give it up.

At the weekends, my mornings start more slowly and my breakfast choices vary - I may opt for a poached egg with smashed avocado on toast or for a lazy Sunday a flaky croissant, warmed in the oven, and served with butter.

How to get the most out of the mid-day pitstop

I typically stop for lunch at about 1pm, and if the weather is cold and dreary a warming bowl of soup is my preferred option. Immune-supportive chicken soup or a thick vegetable broth with beans, barley or lentils are my usuals. I’ll add a dollop of yogurt (I told you I put it on everything!) to the steaming bowl and top with a sprinkle of seeds or maybe some vitamin-C rich chives. I like to follow the soup with slices of apple dipped in hummus or cottage cheese. Cottage cheese is a constant in my fridge, it’s low in calories, but high in protein, making it a great snack option and a protein-boosting ingredient to use in carb-heavy recipes, like pancakes.

I walk or do some form of exercise immediately after lunch because I like to clear my head, and a 30-minute brisk walk improves blood sugar levels after eating.

Revealed: nutritionist’s sugary snack shock!

Hands up I admit it! I may be found raiding the biscuit barrel mid-afternoon. Shortbread is my usual choice, because even the supermarket own-label versions tend to keep ingredients to a minimum – typically wheat flour, butter, sugar and salt – so none of the glucose, dextrose or other additives that you’re likely to find in many other packaged biscuits. I’ll pair this with a cup of black or green tea. Other mid-afternoon favourites include a handful of unsalted cashews, walnuts or almonds, or a square or two of dark chocolate.

Try these easy tweaks for a healthier dinner

My evening meal tends to be about 6.30-7pm, this will be the time when food is shared and the events of the day dissected. Meals are protein-based with one mid-week favourite being meatballs with home-made tomato sauce, green leafy veg and cauliflower rice. I try to include cruciferous veg like broccoli, cauliflower and sprouts regularly in my diet, because studies suggest they may support oestrogen metabolism. They’re also thought to be super protective especially if you treat them a little rough before you cook them! I tend to chop or pulse cruciferous veg in a food processor – this breaks up the cell walls and releases an enzyme that changes some of the plant compounds into more protective ones – if you apply heat first you deactivate this enzyme, so you won’t get quite so many of these benefits.

I aim not to eat any later than 8pm most evenings so as not to disrupt my sleep and to allow for a reasonable overnight ‘fast’.

At weekends evening meals are likely to be a curry with sides or a classic roast. I’m more likely to finish with something sweet on these days, perhaps apple pie with cream or a slice of cheesecake.

My most important tip…

Eating like this works for me, but it’s important to factor in your own unique circumstances including how active you are, your age and gender, as well as your personal likes and dislikes – after all, the food we eat not only nourishes our body it has to tick the box for enjoyment and satisfaction too. So, don’t be afraid to experiment with new foods, portion sizes and the timings of your meals and remember health is an accumulation of what we do most of the time, which means the occasional deviation is not going to de-rail you, and may just be the ‘feel-good’ boost that keeps your diet on track.

More wellbeing guides

The gut-hormone connection: how food affects every area of your health
Expert explains: what is the dopamine diet
Expert explains: what is the Mediterranean diet
Expert explains: what is serotonin
Expert explains: how to have a better night's sleep
10 ways to boost energy when tired
10 natural remedies for hayfever to try
10 foods to improve your mood
5 Mediterranean foods for better health
Healthiest diets from around the world
How to follow a gluten-free diet
How to follow a plant-based diet
Can you cure your cold through diet?