Tanya Lewis - What the nutritionists eat - Women's Health & Fitness

Tanya Lewis, accredited sports dietitian and PT (lifept.com.au)
“I need to find something I can be consistent with; it has to be easy, with minimal preparation, fit in with children and be sustainable. I love using vegetables from our garden and incorporating them into meals or snacks as often as I can, and decreasing my use of heavily processed foods (although I do appreciate the convenience of occasional healthy takeaways). I think it is important to choose plenty of vegetables and fruits and a variety of whole grains along with protein at each meal. I believe there is not one perfect diet and moderation helps to make lasting healthy changes for the majority of the time. I think dark chocolate is good for you and restriction only leads to overindulgence later.”

WEEKDAY
Breakfast: 3 Weetbix, soy milk, fresh fruit, more water (after 20 minutes on the exercise with high-intensity intervals)
Morning tea: Mixed fruit and cup of tea at playgroup
Early lunch: 2 x ‘egg in the bread’ with carrot sticks and snow peas followed by natural yoghurt
Afternoon tea: Glass of milk with Milo and handful of almonds
Dinner: Stir-fry with home grown greens, mushrooms, capsicum, 1/3 cup chickpeas, tofu, garlic, ginger, 1 cup brown rice/quinoa mix
Supper: Peppermint tea and 3 squares dark chocolate (or a Haigh’s dark frog)

WEEKEND
Breakfast: Goodness Superfoods oat and barley porridge  (1/2 cup cereal, cup skim milk) with chia seeds, sunflower seeds, pepitas and honey
Morning tea (en route to the café and playground): Piccolo latte and banana
Post-workout: After a 20-minute resistance session I have 300ml of skim milk
Lunch: Toasted sandwich with Burgen bread, tuna, cheese, baby spinach, avocado and 1 to 2 serves seasonal fruit and a cup of green tea
Afternoon tea (after a 45-minute run): 250g natural yoghurt
Dinner: Takeaway Vietnamese soup (beef pho with extra pak choy and broccoli)
Supper: Peppermint tea and 3 squares of dark chocolate (or a Haigh’s dark frog)