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February 16, 2022

This is what five leading Aussie dietitians eat in one day

Filed under: Fitness — Tags: — admin @ 5:02 am

There are a lot of nutrition experts out there, but when you take a closer look at their formal training and qualifications, there are far fewer with university degrees, and even less who are qualified in dietetics — the profession with post graduate qualifications in the science of human nutrition.

Dietitians work across a number of areas, but are the specialists in the management of health and disease, weight control and sports nutrition.

So, with all things diet and weight loss in the air, we took the opportunity to chat to a handful of leading Australian dietitians to see what they eat on a daily basis — and the good news is that there is not a protein bar or zero carb diet in sight.

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Leanne Ward

Leanne Ward.
Leanne Ward. (Instagram)

With a two-month-old baby, a busy online presence as ‘The Fitness Dietitian’ and hosting two podcasts, Leanne is a hungry new mum and busy dietitian who maintains her energy with plenty of filling and tasty food. This is what she eats in a day…

Breakfast

High protein/high fibre toast with ABC spread and sliced fruit, like a banana or strawberries, or overnight oats with milk, chia seeds, yoghurt and mixed berries.

Morning Tea

Soy cappuccino and fruit and nuts or homemade muffin or slice. I have lactose intolerance so opt for soy in my milky coffee each day.

READ MORE: Sleep expert warns against new bizarre ‘mouth taping’ technique

Lunch

I am breastfeeding my new baby, Mia, so I am particularly hungry for all my meals and snacks at the moment so by lunchtime I need a filling meal. Some of my favourites are a salmon poke bowl or grilled chicken burger and salad or grilled honey soy tofu with a crispy noodle Asian salad or tuna wrap with cheese and salad.

Afternoon Tea

I reduce my caffeine intake — so not to disturb my sleep — and enjoy a decaf coffee along with some high protein yoghurt and fruit, crackers and cheese or even some nuts and chocolate depending on what I am craving.

I should also say that I am over 6-foot tall so have higher energy requirements than most.

Dinner

We usually cook at home and a few of our favourites are a chicken, vegetable and noodle stir fry, Mexican bean burrito bowl or grilled salmon, pearl cous cous and roasted veggies.

Dessert

If I am hungry again after dinner, especially when I am up more with Mia, I will grab a herbal tea along with fruit, a bliss ball or I love a mini Magnum, too, once or twice a week.

Jaime Rose Chambers

Jaime Rose Chambers.
Jaime Rose Chambers. (Instagram)

With a busy private practice in Sydney’s east and two young boys, ‘quick and easy’ is the food mantra Jaime swears by, and a love of good food and cooking ensures there is always plenty of tasty, plant-rich meals on the menu. This is what she consumes in a day…

Breakfast

I like to fast through the morning until I feel hungry and this usually ends up being around 10-11am. At this time, I could feel like anything ranging from a typical breakfast or brunch meal to going straight into lunch.

This is also often dependent on whether I’m in clinic, where I’ll often pack a lunchbox to have between patients or at home with the kids where I will make lunch for all of us at the same time.

Some of my favourites are chopped raw vegetables and wholegrain crackers with boiled eggs or avocado or ricotta and all-fruit jam, porridge topped with a variety of fruit, a natural nut spread and yoghurt or wholegrain toast with avocado and scrambled or fried eggs.

Lunch

My second meal of the day is often around 2pm and is usually a bit lighter, just enough to get me through to an early dinner.

Usually, I reach for high protein yoghurt with low sugar muesli or berries and mixed nuts or seeded crackers and low-fat cheese.

Dinner

I always eat an early dinner with the kids because I’m absolutely hungry by 5pm, so rather than snacking my way through to 7pm, I prefer to eat early.

It’s really nice to be able to sit and eat with the kids too.

Dinner varies a lot but mostly it’s simple and quick and something the whole family will eat like home-made schnitzel pan-fried in olive oil with a healthy coleslaw, veggie-packed beef bolognaise with pulse or high-fibre pasta or extra lean beef sausages with cooked onions and a big garden salad.

Snacks

I can be a bit of a snacker so I try to keep healthy options around. I have two coffees and a cup of tea every day and always a decent handful of mixed nuts. I pick on some berries or a carrot if I need it.

READ MORE: Why the 10,000 steps a day challenge is a myth

Nicole Dynan

With a special interest in gut health, Nicole manages a large telehealth practice based out of Sydney and as a mum of two teens, knows the importance of balancing good health with family-friendly foods. This is what her day on a plate looks like…

Nicole Dynan.
Nicole Dynan. (Instagram)

Breakfast

Breakfast is my favourite meal of the day and one where I love to experiment and get new flavours and diversity in. I don’t eat it at a set time, but rather when I feel I have developed a good level of hunger.

It’s always some combination of the below as I love to start the day with a good hit of fibre:

Wholegrain base – oats, barley, quinoa, buckwheat or millet. I usually add a sprinkle of psyllium husk for added fibre.

Then toppers – fruit (banana, berries, passionfruit, sliced stone fruit, anything seasonal) some protein like milk, kefir (I love The Culture Co. Probiotic Kefir), or Greek yoghurt and some good fats from nuts and seeds for fullness. I am especially loving hemp seeds at the moment.

Morning Tea

I am definitely a coffee lover — so a long black with a dash of milk and a handful of roasted mixed nuts if I’m hungry.

Lunch

Highly variable but always lots of plants. It could be leftover curry, pasta or Mexican beans. I usually add extra veggies or salad or a poke bowl style salad and tuna, salmon, falafel, tofu, beans and brown rice or mixed grains, or a sandwich or wrap with an abundance of salad or leftover roasted veggies and marinated feta and a protein — often falafel or egg.

Afternoon Tea

Always Greek yoghurt as I find it so satisfying at this time of day and some fruit.

Dinner

Highly variable but always lots of plants. Bakes, curries, Mexican and stir-fries feature a lot, as I can cook them ahead of time. I also love a simple meat and three-veg style meal like salmon and steamed greens and potato or sweet potato mash or home-made wedges.

After dinner

A medjool date if I need something sweet or a couple of squares of good quality dark chocolate.

READ MORE: The top superfoods that belong in your freezer

Jessica Spendlove

Jess combines her love of sport with her work as a performance dietitian to some of Australia’s largest sporting organisations and corporations and as you can see her diet reflects her busy lifestyle. With her philosophy it is equally important food is delicious, nutritious and easy to prepare and access. This is her average day…

Jessica Spendlove.
Jessica Spendlove. (Instagram)

Breakfast

Eggs or oats are my go-to and I love both overnight oats or a slice of sourdough with scrambled eggs, spinach and tomato — I get my caffeine hit from filtered coffee.

Lunch

Usually taken from home or the night before leftovers, a couple of my favourites are tofu, brown rice and salad or a salmon poke bowl with soba noodles.

Afternoon snack

Come late afternoon I am usually hungry again and I like Greek yoghurt, berries and peanut butter or rice cakes with cheese, avocado and tomato.

Dinner

Something simple like baked salmon with vegetables and brown rice or beef and bean burrito bowl.

Stefanie Valakas

Stefanie Valakas.
Stefanie Valakas. (Instagram)

With a special interest in women’s health and fertility, Stefanie runs a growing online clinic specialising in reproductive health. Read on for what she eats in a typical day…

Breakfast

High protein pancakes made with eggs, full-cream milk, lupin flour topped with frozen berries and a little maple syrup with a homemade coffee.

I really enjoy using lupin flour and lupin containing products — it’s a legume like lentils and chickpeas, high in both protein and dietary fibre — to keep me fuelled throughout a busy morning, but is naturally slightly lower in carbohydrates, which leaves room for a little drizzle of maple syrup.

Snack

Milky coffee and fresh seasonal fruit, at the moment, peaches, grapes, figs or raspberries.

Lunch

Leftover roast chicken wrap (wholegrain) with cheese, red onion, baby spinach, tomato, with a side of cucumber and carrot sticks with hummus.

Lunch often has to be pretty quickly thrown together, when I’m not prepared and haven’t put my lunch together the night before, I have some leftover roast chicken for protein, colourful veggies inside and outside the wrap for additional fibre and antioxidants and some cheese for calcium helps top up my energy levels for a busy afternoon.

Snack

Greek yoghurt with chia seeds, honey and walnuts — a key component of the Mediterranean style diet are nuts and fermented dairy products like Greek yoghurt — to keep me going until dinner time.

Dinner

Maple, ginger, soy and sesame grilled salmon fillet with tray baked vegetables — including potatoes, broccoli, red onion and red capsicum. I really prioritise omega-3 fatty acid rich meals at least twice per week in the form of salmon or ocean trout.

Dessert

Scoop of ice-cream or a square of chocolate. I also enjoy making some homemade goodies now and then, most recently it has been my rendition of a Bounty chocolate bar.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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