It’s 10 pm here and I am looking through my food diary and seeing what I have eaten for the day.
As this blog is thinking about food, I’m going to go full disclosure and give you an overview of my day.
Let’s start with breakfast, which was a skinny latte. Then, I had Fruit and Greek yoghurt with half a portion of protein powder ( gotta get that protein in) as a morning snack, a salmon sandwich for lunch, fish, chips and peas for dinner, a galaxy cake bar with greek yoghurt and another protein shot for pudding and for an evening snack, it was another galaxy cake bar, popcorn and a hot chocolate with squirty cream and marshmallows ( looks more like a meal than a snack). I ate some sauerkraut too ( I was getting worried about my gut flora and all the processed foods I’d eaten).
The day started so well… But, as you can see, I fell off the wagon after dinner!
It’s common knowledge that food is the fuel we need to give us the energy to keep up with the busy job of being a mother and to help us get through our demanding and hectic days. We need to fuel our bodies and brains so we are able to think and manage our emotions.
We know we need to look after ourselves by eating well and having a balanced diet to improve our mood and sense of well being.
Take a look at your day, what have you eaten and how do you feel?
Have you eaten many vegetables, seafood, cereal and grains that improve your mental health?
Or, has it been more of the mood-altering foods like caffeine and chocolate?
Reflecting on my day I noticed that I rely quite heavily on mood-altering foods to get me through the day.
Working towards a healthy diet is a goal most of us hold, we all appreciate the positives that come from healthy eating.
Is there anything that can get in the way of you eating healthily?
Here are some examples of barriers to eating a balanced, healthy and nutritious diet:
- Not enough money
- Not enough time
- Emotional eating
- Worrying about your weight.
For me, it’s emotional eating and worrying about my weight.
Here are some strategies to ensure you reach your healthy eating goals:
- Buy the most nutritious foods first
- Plan short nutrition breaks lasting 2-5 minutes into your day.
- Go for a walk or call a friend when you are overwhelmed by emotions
- Buy foods that will help you reach your weight goals
To help you along on your healthy eating journey here’s a checklist to help you fuel up throughout the day:
- Remember to eat a healthy breakfast – Start the day right by fueling your brain
- Find out at what time of day you are most hungry and eat your biggest meal then ( it doesn’t have to be dinner)
- Eat small amounts every few hours if you are not feeling hungry.
- Regularly, eat highly nutritious food, such as milk and cheese, eggs, tuna/salmon, chicken, carrots, broccoli, whole-wheat pasta, apples, and blueberries.
- If you find it difficult to eat, snack when you feed your children and carry easily potable foods ( whole-grain crackers, apples, bananas, and granola bars) so you can eat on the go.
- Save time by making extra food and use the leftovers the next day.
- Eat at least one fruit and one vegetable every day (frozen or canned count too). But aim for 7 to 8 servings of fruits and vegetables every day.
- Drink water whenever you can!
- Try to cut back on mood-altering foods such as caffeine and alcohol.
Reflecting back on what we discussed in this post:
Are there any barriers you face when in regards to your healthy eating goals?
Are there any strategies that you add to your life to help you reach your healthy eating goals?
Feel free to share them in the comment box below.
The next and final post in this series is going to look at food and emotion