Don’t have time for consultation, but would like to know if what your eating needs some improvements? Get a 5 or 7- day Food Diary analysis with recommendations
We will evaluate your current diet and provide feasible, customised solutions that fit your needs and schedule. You have 2 options for us to analyse your food and nutrition needs:
- Download and fill out this blank FOOD DIARY
- You can send us your food log via email
Note: The more detail you provide us about the foods you eat, the better my recommendations can be.
Client Name: Amarachi .O.
Nutritional Goal: Weight Loss
Background: The client below has been exercising and eating healthy yet the weight isn’t coming off. She wants to know if her diet needs some improvements.
||1 ½ cups of corn flakes, 2 tbsp. milk, 1 banana
||½ cup granola with ½ cup yogurt
||1 cup of rice, salad with vinaigrette, ¼ cup almond nut
||1 apple with 2 tbsp. peanut butter
||Salad with fish and water melon juice
||2 garden eggs, 1 cucumber
BREAKFAST: low protein and fibre, also filled with food that will break down to sugar. Try foods high in protein and fibre to keep you full. Example ½ cup cooked rolled oat with 1 tbsp. chia seed, 1 tbsp. flaxseed and 2 eggs (to increase fibre). Also use skimmed milk and ½ a banana or an apple.
Granolas are healthy but watch the sugar and fat (oil) in them, if it’s naturally made granola, try sticking to 1/3 cup with ½ low fat Greek yogurt.
LUNCH: Looks off, stick to a serving of grain (1/2 cup), some protein and salad (which is good). Also watch the dressing, if possible use low fat Greek yogurt or light vinaigrette. Snack is good but reducing the peanut butter to 1 tbsp. will be better (its healthy but moderation is key, also consider your fat/protein daily so as not to over load).
DINNER: looks balanced
NOTE: She might not need so much snacking.