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Food Diary: September
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Most of us think we eat pretty well but often it’s those little hidden calories that affect our healthy eating goals.
We’ve decided to call in some expert advice. Each month a brave nzgirl writes down everything she eats for two days and then Vicki Martin, our nutritional expert, helps her find ways to improve her eating habits.
Like to have your diet analysed? Just send as an email detailing why you think you need to have a nutritional expert to help you out and we will select one person a month to take part in the column.
This month Tracey gets help from Vicki...
Name: Tracy Germain
Age: 23
Occupation: Masters Student at University, Engineering
 Exercise Regime: Boxing class (1hr) 3 times a week, Kickboxing (1hr) once a week, 60 minutes walking each day (to and from university)
Diet issues: I think my diet is relatively healthy and balanced but I am constantly hungry. I have breakfast, lunch, snacks and dinner but I always want more and often end up going to the cafe or diary to get more. I would like to know if there is something I am missing in my diet or something I should change.
Day One:
Breakfast: ½ cup of rolled oats, 1 tablespoon each of raw cashews, dried apricots and raisins, cooked with water in the microwave and topped with unsweetened natural yoghurt
1 cup of coffee
 Lunch: Can of Four bean mix, spring onions, tomato, and capsicum as a salad. 1 Apple
Dinner: Stirfried veges with soy, ginger and garlic on rice
Desserts: Cup of frozen berries
Snacks: 2 plums
Drinks: 2 Litres of water
Day Two:
 Breakfast: ½ cup of rolled oats, 1 tablespoon each of raw cashews, dried apricots and raisins, cooked with water in the microwave and topped with unsweetened natural yoghurt. 1 cup of coffee
Lunch: 1 apple and leftovers from last night’s dinner – stirfried veges with soy, ginger and garlic on rice
Dinner: Lime and coriander chicken breast, baked potato and steamed broccoli
Desserts: Unsweetened yoghurt and frozen berries
Snacks: 1 banana and apple bran muffin
Drinks: 2 litres of water
Vicki's Assesment
Dear Tracy,
You seem to have an excellent diet in most respects except for one major item that is missing, and that is protein. You have a great exercise regime, but your muscles need protein in order to keep them in really good condition and give you the best results for your workouts. Once you start increasing your protein intake constant hunger will be a thing of the past and you will feel so much better. The amount of protein you need is what will cover the palm of your hand and also be the thickness of it. And you will require this three times a day! Here are my suggestions for dietary changes which will give you a wonderful energised feeling:
 Breakfast: Why be stingy - give yourself a whole cupful of wholegrain rolled oats, and continue with the rest of the items you add. Wholegrain or high fibre oats with nuts and seeds, along with yoghurt combines to give a high quality protein. Having a good amount of protein in the morning really helps to set the day up right for energy levels.
Lunch: Aim to have one of the following items along with the other items you usually have with your lunch - a palmful size of; Lean meat *shaved ham, beef, pork); Fish or seafood (tuna, salmon, sardines, mussels); Chicken with no skin;
Eggs (boiled); Cheese (cottage or ricotta); or tofu luncheon.
Dinner: Again aim to have one of the following items along with the other items you usually have with your dinner - a palmful size of - Lean meat; Fish or seafood; Chicken with no skin; Eggs - scrambled, poached; Cheese - cottage, ricotta; or Tofu, tempeh, soy sausages, soybeans.
Notes:
Use only brown rice, white rice does not have enough fibre or nutrients to support your exercise regime. You will find that brown rice will definitely reduce appetite also.
Add low fat yoghurt to every dessert you have in the evening, as it will also support your protein intake.
Keep up the good fruit, vegetable and salad contents of your meals, this aspect of your daily diet is very good.
Soy is the only plant that is a complete protein. When you have beans, have soy beans or their simple-to-cook equivalents which are tofu, tempeh, soy sausages, or tofu luncheon.
Consider taking spirulina tablets or spirulina drinks. Spirulina is high in protein; it boosts energy levels and seems to keep blood sugar levels in balance. About three or four Healtheries Spirulina Tablets per day or one teaspoon of Healtheries Spirulina Smoothie Powder in a glass of apple or tomato juice really keeps the hunger pangs at bay.
Vicki Martin, Nutritionist, Naturopath, Healtheries NZ Ltd
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