Food Diary

food-diary 2

PUDZ POINT OF VIEW – FOOD DIARY BLOG

A lot of people ask about my eating habits, so I’ve decided to write about my personal “diet” as I document a one week food diary. Although I used the word “diet” it is not so much a diet but a healthy eating lifestyle that I have adapted over the years by making small changes over time. I don’t like the word diet, because a diet usually has a beginning and end date with major restrictions. When people start a diet it’s usually unstainable due to the dramatic food changes people go through creating major withdrawal symptoms. This typically leads to binge eating, leaving you back where you started, or worse. So if you’re really serious about your food choices, then I suggest you find a good nutritionist to learn and create a good eating plan.  Or try and educate yourself about nutrition and make small steady changes. (If you’re a hopskip.punch! member then I’d be more than happy to point you in the right direction!)

Personally, I have always tried to be active and through good fortune have a fast metabolism. But, in saying that I’ve tried to be conscious of my eating habits and ways to improve them. Not just for weight maintenance but to optimise body function, performance and longevity of health. Plus weight does not always determine overall health. Just because a person isn’t overweight, doesn’t mean they’re not nutrient deprived on the inside (also known as skinny fat). The biggest change for me was when I was competing in martial arts and had to make a certain weight for competition. I also needed to be conscious of what foods I was fuelling my body with in order to have enough energy and recovery for the gruelling workouts that I endured.

A lot of people like to count calories but for me that would just do my head in. So rather than count calories I just make sure I eat clean and healthy. That is not to say to I don’t have the naughty meal here and there just as long as the majority of my food intake is healthy. Plus with my current eating habits, there isn’t anything I don’t like or don’t look forward too.

I try and base my eating habits on consuming nutrient dense foods and breaking it down back to the basics. For example eating clean organic whole foods, consuming lean proteins, low GI carbohydrates, good fats and a mix of fruit and vegies. I cut out sugars (except the occasional bowl of ice-cream), processed and genetically modified foods. I also avoid all products that say “diet” this or “low fat” that because they are often filled with nasty artificial sweeteners and processed chemicals harmful to your body. A good rule of thumb is if you can pull it from the ground or a tree or hunt it naturally then generally speaking it’s going to be good for you!

And as the saying goes “one bad meal won’t make you fat, just as one healthy meal won’t make you skinny!”

I have only documented food consumption, but I normally have about 3-6 litres of filtered water a day depending on climate, exercise and perspiration. I will drink water when I get up, followed by breakfast and only have coffee after that. All fruit and Veg is predominately organic that my wife and I buy weekly from the local food markets each Sunday or pull from our home vegie patches. When seasoning, I use cracked black pepper and Himalayan pink rock salt. Salad dressing is extra virgin olive oil and balsamic vinegar. There are a lot of other foods and meals that I like to cycle through my diet but here is my one week food diary from last week.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastCooked organic oats (porridge), organic rice milk, frozen blueberries, almonds & cinnamon Raw muesli, shredded coconut, almonds, & organic yogurt Cooked organic oats (porridge), organic rice milk, frozen blueberries, almonds & cinnamon Raw muesli, shredded coconut, almonds, & organic yogurt Cooked organic oats (porridge), organic rice milk, frozen blueberries, almonds & cinnamon Raw muesli, shredded coconut, almonds, & organic yogurt Cooked organic oats (porridge), organic rice milk, frozen blueberries, almonds & cinnamon
SnackSmoothie – Ice, kale, beetroot, carrot, ginger, watermelon, pineapple, passion fruit, mint and coconut oil. Smoothie – Ice, kale, beetroot, carrot, ginger, orange, pineapple, passion fruit, mint coconut oil.

Smoothie – Ice, kale, beetroot, carrot, ginger, watermelon, pineapple, passion fruit, mint, coconut oil.Smoothie – Ice, kale, beetroot, carrot, ginger, pear, pineapple, passion fruit, mint, coconut oil.Smoothie – Ice, kale, beetroot, carrot, ginger, pear, pineapple, passion fruit, mint, coconut oilBanana & protein shakeBanana & apple
LunchWrap, avocado, bacon, capsicum, corn, onion, garlic, bok choy, zucchini, mushroom and organic lamb sausageScrambled eggs with chicken, carrot, zucchini, capsicum, garlic, mushroom, spinach, chilli and fresh herbs.Whole grain wrap, Ham, avocado, tomato, cucumber, mushroom, baby spinach, chilli, cheese and a little mayo.Chicken breast, tomato, cucumber, mushroom, avocado, feta cheese, baby spinach, fresh herbs and dressingGrilled Bacon, poached eggs and sautéed mushroom and spinach with herbs and garlic.bacon eggs, sautéed mushroom, garlic, corn, spinach, avocado and herbsScrambled eggs with tomato, zucchini, mushroom, basil and garlic
Snack10 x AlmondsHomemade banana, blueberry, and honey wholemeal muffin.Banana10 almonds and small handful of grapes.organic natural yogurt with blueberries, strawberriescan of tuna and quinoaSmoothie –yogurt, pear, basil, ginger, passion fruit, cucumber
DinnerScotch fillet Beef steak, steamed broccoli and oven roasted sweet potato.Grilled squid with sweet chilli sauce, roasted pumpkin, mushrooms, steamed broccoli.Grilled chicken, salad, spinach, tomato, cucumber, mushroom, feta, olives. Homemade oven roasted kangaroo rissoles, roasted sweet potato and steamed broccoli.Bbq’d T-bone steak, 1 sausage and salad of, lettuce tomato, feta, cucumber
+ 4 beers
Supreme PizzaPork cutlet, steamed broccoli, corn, carrot. + 1 glass of red wine.

It’s very surprising how documenting a food diary can make you accountable for the food you consume. It’s also a good way of finding deficiencies in your diet. When looking back at your food diary, you’ll be able to look at making healthier food choices in the future. Try making one this week and remember to keep it honest and review. Good luck!!

Keep fighting fit

Pudz