Not the skittles kind… This is a healthy edition of a ‘what I eat in a day’ and includes a variety of food I attempt to eat when on a health kick (that lasts approximately 3 days). ‘Eating the rainbow’ is a phrase used in the inner circles of nutritionists, health-conscious consumers and your favourite celebrity chefs; and typically consists of eating a variety of fruits and vegetables on a daily basis. Not only does it make your food look incredibly colourful and therefore Insta-worthy, it is a fools-proof, healthy eating for dummy’s way of ensuring you get those vital vitamins and minerals on the daily.
I try to adhere to Dr Greger’s daily dozen list, incorporating as many foods we ought to eat to prevent and reverse disease. Now, in order to prevent being interviewed for a Dispatches ‘the dark side of healthy eating’ documentary, it is worth mentioning Dr G’s not-a-bought-nutrition-certficate-off-Amazon reputable credentials. He is a trained physician, renowned author of ‘How Not to Die’ and international speaker on health, nutrition and food safety. His list includes:
1) Beans (e.g. hummus, lentils, tofu, red kidney beans, peas etc)
3) Other fruits (fresh or dried)
4) Cruciferous vegetables
5) Other greens
6) Other vegetables
8) Nuts or seeds (almonds, chia seeds, cashews, pumpkin seeds, nut butters etc)
9) Spices (1/4 teaspoon of turmeric)
10) Wholegrains (oats, brown rice, quinoa, popcorn, wild rice, whole-wheat pasta etc)
11) Beverages (water, rooibos tea, white tea, green tea, coffee etc)
12) Exercise (90 minutes moderate-intensity or 40 minutes vigorous-intensity activity)
Vitamins: B12 and D3 (for sunlight)
Now I know this list seems fairly excessive and hard to commit to, but it is a rubric for ensuring our meals are as nutritionally dense as possible. The text in bold indicates the food groups I included on this particular day, and just shows that it is easier than you’d think! It’s not rocket science either, if your food looks more like a rainbow and less like a plate of 50 shades of beige and processed, you’re likely to be on the right track!
I still try to follow intermittent fasting, and while I do not always stick to the 16 hour fast, 8 hour eating period, it is roughly 13-14 hours (fasting window) on most days. On this day I ate at 12.30 and had two tofu burger muffins with roast peppers, kale hummus, tomatoes and spinach. It was a healthy but indulgent meal, with 34g of protein!
I had a green apple dusted with cinnamon and a tablespoon of 100% peanut butter as a healthy fat source.
I also had a vegan matcha bubble tea with chia seeds and aloe grass jelly from this awesome little shop I discovered in Statford Centre! They have a range of juices and bubble teas, and you can choose 5 different toppings! For someone who literally had a daily bubble passionfruit in China, it is a great place for those bubble tea cravings!
I made a Chinese mapo tofu inspired dish (spoiler: working on a vegan Chinese food recipe post) served with brown rice and wheat berries and broccoli and red kidney beans. Topped with the standard nutritional yeast and sriracha sauce.
And that is what I eat in a day when I try to be a healthy vegan! I also drink at least 3 litres of liquid (this includes a lot of green tea, hence refraining from simply saying water).
*I track my macros using MyFitnessPal, which I have included for reference purposes.
Thanks for reading!