What I eat in a day

WHAT I EAT IN A DAY

Faye Townsend Protein World Nutritionist with a specialism in Food Consumer Science lets us dive into her daily eating habits and gives us her dos and don’ts.

What do you eat on an average day for breakfast? 

I tend to do fasted cardio/ exercise in the morning, as when we wake up we have depleted energy and carbohydrate levels, so instead of relying on these you’re actually directly targeting your fat stores during your workout.

After my morning gym session, I often have Proats (Protein Oats). This is a great refuel breakfast as it combines both Carbohydrates and Proteins. Oats are an excellent source of the soluble fibre known as Beta Glucan; which protects your heart health by lowering LDLs (our bad cholesterol). If I don’t have proats readily available, I add protein powder to normal oats. I rely on post-workout protein as it helps to refuel and replenish muscles.

I normally keep it simple by having oats made with unsweetened almond milk and a scoop of protein powder (if needed) and top it with a dollop of peanut butter and raspberries. This keeps me full right up until lunch, keeping my energy levels balanced and stopping me from over eating.

What do you eat on an average day for lunch? 

I normally try to prep my lunches in advance, so they tend to be quite basic. I like to include a mix of complex carbs, lean protein and healthy fats. My go to lunch is normally a salad, but I’m not the type of person who settles for a lettuce, tomato and cucumber type - salads do not have to be boring. I pack mine full of delicious foods that help me to hit my five a day.

An example of my normal salad is grilled chicken, sweet potato, avocado, kale, spinach and pumpkin seeds - this is a colourful, simple and super tasty.

I’m not a vegetarian, but I do try to have one meat-free day a week for my own personal, environmental reasons. On that day, I will add lots of plant based proteins to my diet such as Quinoa, which is a great addition to meals as it has an excellent amino acid profile, containing all nine essential amino acids, which makes it a complete protein. Quinoa is also naturally high in dietary fibre and is a slowly digestible carbohydrate, which makes it a great low GI option.

What's the one type of food you'll never go near?

Greasy, high fat, high salt foods make me extremely bloated, so I tend to stay clear of certain takeaways - in particular Chinese takeaways.

A large proportion of the Chinese takeaway menu consists of fried foods. Fried foods contain high levels of saturated fat and sodium, which the body struggles to digest. Excessive salt consumption causes the body to hold onto water, and water retention is one of the main causes of bloating, which makes me incredibly uncomfortable.

breakfast proats
Chinese

What’s your go-to food when you're hungover?

Often after a night of heavy drinking, I crave a greasy fry up, but I can’t stomach it. In the past, I’ve gone to the nearest café to my house and gorged, but this food always irritates my stomach and makes me feel bad for the rest of the day.

The reason we get typical hangover symptoms such as headaches, nausea, achy muscles and diarrhoea is mainly because we are dehydrated. Alcohol has a diuretic effect which flushes you out (makes you wee a lot), therefore, water is essential to help prevent cure a hangover. I try to stay hydrated on a night out by having water in between alcoholic drinks, before I go to sleep and when I wake up in the morning.

Loss of appetite is common after a night out but it’s important to restore your blood sugar levels and electrolytes. Smoked Salmon, eggs and asparagus would be my ideal hangover breakfast. Eggs contain two amino acids (Taurine and Cysteine) which help to fight the hangovers. Taurine has been shown to reverse the effect of alcohol damage on the liver by flushing out toxins quicker and Cysteine helps to break down acetaldehyde, which is a by-product of alcohol metabolism. Acetaldehyde is more toxic than alcohol itself, and it’s the component responsible for those terrible hangovers.

What’s your favourite healthy but lazy meal?

Whenever I’m feeling lazy and need a quick and convenient meal, I will go and grab some sushi. One of my favourite on-the-go restaurants is Itsu. I am a fan of all the sushi packs, however my favourite has to be the “Omega 3 Salmon Supreme”. This is rich in Protein and Omega 3.

I always try to incorporate at least two portions of oily fish into my diet each week so that I'm getting adequate amounts of Omega-3. Omega-3s have been shown to reduce brain inflammation, and promote new brain cell formation. It has also been shown to improve your mood and memory and give you protection against brain disorders such as Alzheimer’s.

A common accompaniment of sushi is usually soy sauce. However, I try to avoid adding soy sauce to my sushi, as it contains high levels of salt.

What a nutritionist eats in a day

What food might readers be most surprised to hear that you eat fairly regularly?

Rarely a day goes by where I don’t have some popcorn. Popcorn is a great versatile snack, as it can be topped with lots of different spices and seasonings such basil, oregano, ground black pepper or red pepper flakes for a savoury choice or sprinkled with cinnamon or nutmeg for a sweet fix.

I normally buy plain popcorn kernels, make it on the stove and top it with cinnamon. This uses no oil, and makes a great low calorie snack. Popcorn keeps me full as it’s wholegrain and therefore a good source of dietary fibre. Surprisingly, popcorn also contains the antioxidant, polyphenol, which have been linked to a reduction in heart disease and certain cancers.

Don’t be fooled though, because not all popcorn is healthy. Pre-made supermarket or cinema popcorn can often contain extremely high levels of salt, fat and sugar. Check the labels for more nutritional information.

What is your most important piece of advice for a healthy diet? 

On average, it takes 66 days to form a habit. Everyone is different, so you need to find a way of healthy eating that works best for you. Try to set realistic goals that you can implement and commit to, because if you’re doing it in a way that you enjoy, you are more likely to sustain it. Keep it simple, and make it easy for yourself by avoiding temptation. Soon enough, healthy eating habits will become second nature.

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What I eat in a day by nutritionist Faye Townsend

 

WHAT I EAT IN A DAY

 

Faye Townsend Protein World Nutritionist with a specialism in Food Consumer Science lets us dive into her daily eating habits and gives us her dos and don’ts.

What do you eat on an average day for breakfast? 

I tend to do fasted cardio/ exercise in the morning, as when we wake up we have depleted energy and carbohydrate levels, so instead of relying on these you’re actually directly targeting your fat stores during your workout.

After my morning gym session, I often have Proats (Protein Oats). This is a great refuel breakfast as it combines both Carbohydrates and Proteins. Oats are an excellent source of the soluble fibre known as Beta Glucan; which protects your heart health by lowering LDLs (our bad cholesterol). If I don’t have proats readily available, I add protein powder to normal oats. I rely on post-workout protein as it helps to refuel and replenish muscles.

I normally keep it simple by having oats made with unsweetened almond milk and a scoop of protein powder (if needed) and top it with a dollop of peanut butter and raspberries. This keeps me full right up until lunch, keeping my energy levels balanced and stopping me from over eating.

What do you eat on an average day for lunch? 

I normally try to prep my lunches in advance, so they tend to be quite basic. I like to include a mix of complex carbs, lean protein and healthy fats. My go to lunch is normally a salad, but I’m not the type of person who settles for a lettuce, tomato and cucumber type - salads do not have to be boring. I pack mine full of delicious foods that help me to hit my five a day.

An example of my normal salad is grilled chicken, sweet potato, avocado, kale, spinach and pumpkin seeds - this is a colourful, simple and super tasty.

I’m not a vegetarian, but I do try to have one meat-free day a week for my own personal, environmental reasons. On that day, I will add lots of plant based proteins to my diet such as Quinoa, which is a great addition to meals as it has an excellent amino acid profile, containing all nine essential amino acids, which makes it a complete protein. Quinoa is also naturally high in dietary fibre and is a slowly digestible carbohydrate, which makes it a great low GI option.

What's the one type of food you'll never go near?

Greasy, high fat, high salt foods make me extremely bloated, so I tend to stay clear of certain takeaways - in particular Chinese takeaways.

A large proportion of the Chinese takeaway menu consists of fried foods. Fried foods contain high levels of saturated fat and sodium, which the body struggles to digest. Excessive salt consumption causes the body to hold onto water, and water retention is one of the main causes of bloating, which makes me incredibly uncomfortable.

Proats
Chinese food

 

What’s your go-to food when you're hungover?

Often after a night of heavy drinking, I crave a greasy fry up, but I can’t stomach it. In the past, I’ve gone to the nearest café to my house and gorged, but this food always irritates my stomach and makes me feel bad for the rest of the day.

The reason we get typical hangover symptoms such as headaches, nausea, achy muscles and diarrhoea is mainly because we are dehydrated. Alcohol has a diuretic effect which flushes you out (makes you wee a lot), therefore, water is essential to help prevent cure a hangover. I try to stay hydrated on a night out by having water in between alcoholic drinks, before I go to sleep and when I wake up in the morning.

Loss of appetite is common after a night out but it’s important to restore your blood sugar levels and electrolytes. Smoked Salmon, eggs and asparagus would be my ideal hangover breakfast. Eggs contain two amino acids (Taurine and Cysteine) which help to fight the hangovers. Taurine has been shown to reverse the effect of alcohol damage on the liver by flushing out toxins quicker and Cysteine helps to break down acetaldehyde, which is a by-product of alcohol metabolism. Acetaldehyde is more toxic than alcohol itself, and it’s the component responsible for those terrible hangovers.

What’s your favourite healthy but lazy meal?

Whenever I’m feeling lazy and need a quick and convenient meal, I will go and grab some sushi. One of my favourite on-the-go restaurants is Itsu. I am a fan of all the sushi packs, however my favourite has to be the “Omega 3 Salmon Supreme”. This is rich in Protein and Omega 3.

I always try to incorporate at least two portions of oily fish into my diet each week so that I'm getting adequate amounts of Omega-3. Omega-3s have been shown to reduce brain inflammation, and promote new brain cell formation. It has also been shown to improve your mood and memory and give you protection against brain disorders such as Alzheimer’s.

A common accompaniment of sushi is usually soy sauce. However, I try to avoid adding soy sauce to my sushi, as it contains high levels of salt.

What a nutritionist eats in a day

 

What food might readers be most surprised to hear that you eat fairly regularly?

Rarely a day goes by where I don’t have some popcorn. Popcorn is a great versatile snack, as it can be topped with lots of different spices and seasonings such basil, oregano, ground black pepper or red pepper flakes for a savoury choice or sprinkled with cinnamon or nutmeg for a sweet fix.

I normally buy plain popcorn kernels, make it on the stove and top it with cinnamon. This uses no oil, and makes a great low calorie snack. Popcorn keeps me full as it’s wholegrain and therefore a good source of dietary fibre. Surprisingly, popcorn also contains the antioxidant, polyphenol, which have been linked to a reduction in heart disease and certain cancers.

Don’t be fooled though, because not all popcorn is healthy. Pre-made supermarket or cinema popcorn can often contain extremely high levels of salt, fat and sugar. Check the labels for more nutritional information.

What is your most important piece of advice for a healthy diet? 

On average, it takes 66 days to form a habit. Everyone is different, so you need to find a way of healthy eating that works best for you. Try to set realistic goals that you can implement and commit to, because if you’re doing it in a way that you enjoy, you are more likely to sustain it. Keep it simple, and make it easy for yourself by avoiding temptation. Soon enough, healthy eating habits will become second nature.

 

- OTHER STORIES -

8 Healthy Snacks To Get You Through Your Working Day

8 HEALTHY SNACKS

Having healthy snacks on hand in the office is key to staying fuelled when you need it most.

 

Meals to make your mouth water

MEALS TO MAKE YOUR MOUTH WATER

Switch up your usual go to recipes with these 5 healthy meals to make your mouth water!

 

SHOP BESTSELLERS

The Slender Blend

Lose up to 4lbs a week with our new and improved Slender Blend.

Shop

The Slender Blend Collection

Buy more, save more with our Slender Blend Collections.

Shop

Fat Metaboliser

Boosters and vitamins to support your weight loss goals.

Shop

The Slender Blend Sachets

The Slender Blend Sachets: when you need it, where you want it.

Shop

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