Amanda Fraser - What the nutritionists eat - Women's Health & Fitness

Amanda Fraser, 
nutritionist, private practice

“Despite the proliferation of messages that ‘naughties’ are a ‘no-no’ and the popularity of ‘fixed diets’, it is highly recommended to vary the foods you eat in a typical day. There are many reasons I eat the way I do. First up, my passion is good food, eating well and educating others on health and wellbeing. I therefore feel I need to be the example for others, especially my children. My thinking is that if I make healthy choices, my children will follow suit – right? So far, so good. Secondly, I know the food choices I make now will affect both how I perform during the day and my long-term health. If I’ve had a day of really bad food choices, I find I am irritable, tired and very nonproductive. The opposite will occur if I have made healthy choices; I also sleep better with healthy eating through the day. When making food choices, my guiding principle is a combination of healthy fat (e.g. coconut oil or avocado), protein (e.g. fish or cheese) and carbohydrate (e.g. brown rice or vegetables). Applying this principle wherever possible gives me guidance and keeps me down the straight and narrow. I also abolish the idea of low fat. In our house, everything is full fat: the milk and the yoghurt, and we definitely don’t omit the butter! My belief is that these foods provide us with healthy fat, and the less processed, the better (imagine how much processing the milk and yoghurt have gone through in order to remove the fat!).

My last principle is ‘Everything in moderation’. This means including everything that is good – the full fat milk, the full fat yoghurt, a bit at a time. I deliberately include a few squares of chocolate a week (I choose dark chocolate with 70 per cent cocoa for the high antioxidant content); it is important not to deprive myself of the delicious pleasures in life. My meals change daily to prevent the monotony of consuming the same and to embrace the variety of foods nature has to offer.”

Upon waking: A mug of hot water (sometimes with a slice of lemon). This is an excellent cleansing start to the day and the lemon gets the liver going. I take my fish oils and probiotics (a great way to maintain the immune system)
Pre-breakfast: Munch on raw Brazil and cashew nuts while preparing the children for school
Breakfast: Poached egg on toast with avocado and freshly squeezed juice of orange, carrot and celery
Lunch: I have kale sauteed in coconut oil with brown rice sprinkled with tamari sauce and topped with organic sultanas, almonds and cashew nuts
Dinner (5.30pm): Grilled salmon and grilled mango wrapped in a wholemeal wrap with a side salad of capsicum, carrot, avocado, tomato, lettuce leaves (the darker the green leaves, the more nutritionally dense), sprinkled with olive oil
Supper: A cup of herbal tea and bowl of organic plain yoghurt with a tablespoon of ground flaxseeds topped with berries and a smidge of maple syrup while relaxing – yum! The healthy fat in the yoghurt and flaxseeds will improve serotonin levels and increase my chances of a restful sleep. The antioxidants in the berries will eliminate free radicals
Other: Throughout the day, I am drinking water and herbal teas and snacking on one to two fruits
Breakfast: Scrambled egg and onion on Kamut toast spread with butter, herbal tea
Morning snack: Nuts and a freshly squeezed vegetable and fruit juice
Lunch: Organic cheese toastie with tomato, a side salad of rocket leaves, fruit and a herbal tea
Afternoon snack: A few squares of dark chocolate, nuts and raisins and a fruit
Dinner: Takeaway. Typically Thai – cashew nuts and vegetables on brown rice
Pre-bedtime snack: Yoghurt, flaxseeds with maple syrup and berries