WHAT I EAT IN A DAY

Hi everyone, Lovoni here. I thought I’d share with you what I eat in a day, granted, not all days but most. Starting with breakfast usually some berries, using frozen if fresh aren’t in season, homemade granola and some yogurt or kefir. Throughout the day, I try to eat foods from this list:

• FOLATE – dark leafy veg; fruits and their natural juices; nuts, peas, seafood, eggs, dairy, meats, poultry and whole grains.
• IRON – nuts, dried fruit, wholegrain pasta and bread; legumes, dark leafy veg, oats, tofu.
• OMEGA 3 FATTY ACIDS – olive oil, fish, nuts, avocado, meat.
• MAGNESIUM – pumpkin and pepita seeds, chia seeds, almonds, cashews, oats, peanuts, spinach.
• POTASSIUM – potato, bok choy, white beans, beets, Brussels sprouts, broccoli, cantaloupe, banana.
• SELENIUM – brazil nuts, poultry, pork, fish, beef
• THIAMINE (B1) – pork, fish, legumes, peas, enriched pastas, breads, sunflower seeds.
• VITAMIN A – leafy greens, bell peppers, cantaloupe, mango, beef liver, tomatoes, fish oil, eggs
• VITAMIN B12 – mainly animal meat, clams, mussels, eggs, dairy, fish.
• VITAMIN C – citrus, tomatoes, potatoes, bell peppers, kiwifruit, broccoli, strawberries, brassicas.
• ZINC – oysters, red meat, poultry, beans, nuts, crabs, wholegrains, breakfast cereals, dairy.

And stick to these principles without feeling like it’s a burden:

• Eat at set intervals throughout the day
• Choose less refined sugars and eat more whole grains
• Include protein at each meal
• Eat a variety of nutrient dense foods
• Include omega-3 rich foods, like oily fish, in your diet
• Reach and maintain a healthy weight
• Drink plenty of fluids, especially water
• Get regular exercise

I’m a work-in-progress, especially working on reaching a healthy weight but hey, that’s why we’re here.

Mid-morning, I will have a juice. I don’t drink it for the taste, quite the contrary if I’m honest, but because of its instance whack of nutrients that not only hydrate me but makes me feel invigorated. I mix it up depending on what’s on hand but it always has spinach, celery, cucumber, lemon, apple or orange. Carrots and beets are an excellent addition.

For lunch or sometimes dinner, one of my favourite things to eat is a plate of Mediterranean goodies: anchovies or smoked salmon, maybe an egg, homemade hummus with some veggies for dipping, olives, walnuts or some pepita seeds, creamy feta cheese – sheep if I can find it, some dried fruit and a glass of sparkling water. I do love a good sandwich or roll and this Veggie Hummus Baguette is one of my favourites.

Dinner is often something globally inspired and many times Asian or seafood. Stir-fries are perfect for a midweek meal as they’re quick and easy to make and you can easily substitute ingredients. This is my Hoisin Beef and Broccoli Stir-Fry. Shrimp and sugarsnap peas would be wonderful subs for beef and broccoli. Add rice or not. I love rice and think a stir-fry just isn’t quite right without some rice or noodles. If I’m craving something sweet – which happens, I’ll either grab an apple, orange or some dark chocolate. And throughout the day I drink lots of water and enjoy an espresso in the morning and a couple of cups of tea throughout the day. Lovoni xo