Have you ever wondered about other people eat in a day? Whether you’re looking for meal inspiration, or simply enjoy having a peak into someone else’s eating habits, there’s a lot to be gained from learning about someone else’s food preferences—especially when they work with food for a living.
For Gabrielle Newman, a clinical nutritionist for The Fast 800 programme, food is all about “bang for buck.”
“I look for nutritious ingredients that are in season, making them fresher, more nutrient dense and cheaper,” Gabrielle tells marie claire Australia.
” Following a Mediterranean way of eating that contains adequate protein and healthy fats, as well as fruit and vegetables that have a lower sugar content ensures my blood glucose levels remain stable throughout the day.”
Below, Gabrielle shares a typical day on her plate.
A Nutritionist’s Day On A Plate
Breakfast
A savoury breakfast is always my go-to, ensuring a smoother blood glucose response at the start of the day.
I aim for something well-balanced with protein, fibre and healthy fats such as eggs in an omelette or scrambled, with veggies like mushrooms and/or spinach and avocado, often with a spoonful or two of sauerkraut. I love to include fermented foods with any meal to help feed and balance my gut microbiome.
I typically will avoid snacking to avoid spiking my blood sugar throughout the day, however, if I am still hungry within an hour of eating breakfast I will reach for a small bowl of full-fat, Greek yoghurt with a handful of seeds and berries.
I love the taste of coffee but caffeine doesn’t agree with me, so occasionally I’ll have a decaf long black in the morning after I’ve had breakfast if I feel like it.
Lunch
For lunch, I have protein and vegetables in various combinations! I often have last night’s leftovers or throw together something quick in the morning that I can take to work. A favourite of mine is a Greek salad and steak with a wholemeal pitta bread and side of hummus.
I’ve been loving this sort of meal lately as it’s really simple to put together and ticks a lot of boxes—a good mix of protein, fibre, complex carbs and healthy fats to keep me fuelled through the afternoon.
Throughout the day I ensure I’m drinking 2L of water (or more if I’ve gone to the gym) however, if I feel like the day is dragging and I need an afternoon pick me up I will sometimes have a cup of herbal tea.
Dinner
I often will make ‘one-pot’ style meals like stir fries or curries as I can use a variety of healthy vegetables and protein, and as a bonus, they are very cost-effective to make! I use a mix of frozen and fresh vegetables, depending on what I have in my fridge.
I pair these dishes with brown rice, keeping the servings small and ensuring my meal is more vegetable and protein-heavy rather than relying on the carbs to fill me up.
For my stir fries, I love using lots of flavourful ingredients—I use lots of ginger, chilli and a splash of tamari, lemon, or lime juice—and always top it with lots of fresh coriander!
My day on a plate is designed to cater for an 11-12 hour eating window to ensure my body is able to fast for at least 12 hours overnight.
I aim to finish my last meal around three-hours before bed so that my digestion does not affect the quality of my sleep.
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