I’m very active and three meals a day usually aren’t enough for me. I eat three solid meals a day and usually around two to three snacks throughout the day to keep me full and provide me with enough energy. Breakfast is key when you’re an athlete or looking for a healthier lifestyle. You’ve been fasting all night long and it’s important to replenish your system. Breakfast for me in warm months is yogurt topped with fresh fruit and some type of fiber cereal. Chobani is a brand of Greek yogurt that I became hooked on last summer, it’s delicious and nutritious. In cold months I like oatmeal with skim milk and raisins, dried cranberries, or chunks of apple.
I keep some dried fruit, pretzels, and almonds in a drawer in my office for when I get hungry between breakfast and lunch. Veggie sticks and hummus is another favorite pre-lunch snack. For lunch I love soups. Brothy soups are usually a great choice because they have fewer calories than other lunch choices and they usually have at least one serving of veggies in them. I like to pair my soups with a small sandwich or a hearty salad.
I usually crave sweet foods between lunch and dinner. I also typically workout after work so I make sure my snack is something that will fuel me for a workout. I like peanut butter (or almond butter) on apple slices or ants on a log. If I’m craving salty between lunch and dinner I’ll usually eat some slices of cheese with sliced, apple, pear or veggie sticks.
Dinner for me is never the same. I don’t discriminate when it comes to food; I basically eat anything and everything. However, I would classify myself as a “selectatarian” with regards to meat. I like meat but it grosses me out to bite through fat or any of that other gross stuff that comes with the meat but isn’t meat. Because of that I tend to gravitate towards non-meat options. I eat a lot of veggies, tofu, legumes and seafood for dinner. I also usually eat some type of carbohydrate with dinner because I typically don’t feel full unless I have them. Your body needs a certain amount of carbohydrates to function properly; carbohydrates shouldn’t be avoided. Complex carbohydrates, which are typically associated with whole grains, are especially good for you because they will provide you with longer lasting energy than simple carbohydrates.
Post dinner I usually crave something sweet before bed. I’m a huge fan of cereal as a pre-bed snack. Skim milk with cereal typically has significantly fewer calories than a bowl of ice cream or some cookies and will leave you feeling more satisfied. I try to choose a whole grain cereal but sometimes I just need some cinnamon toast crunch or fruity pebbles and that’s fine too.
I don’t get very many calories from beverages since 95% of what I drink is water. Other than water I have a cup of coffee or tea in the morning and an occasional cup of milk or juice. I drink because I am thirsty and water is the only thing that really quenches my thirst. In my opinion water pairs with most food choices better than juice or soda anyways. For anyone looking for a healthier lifestyle start by taking a look at your liquid calories.
Whenever possible I start my meals with fruits or veggies then go from there. If I’m craving dairy it usually means my body needs more dairy, same goes for carbohydrates, protein and fats. When it comes to nutrition I follow this simple rule; I try to eat the foods I know I should be eating first then listen to my body to tell me what else I need.