Industrial designer Brittni Pertijs, 38, shares her day on a plate.
7am A cup of black coffee before putting the rest in a thermos and heading to the office.
12pm A bowl of homemade lentil soup with carrots, onion, celery and tomatoes, and homemade baba ganoush on pita bread.
3pm I have a handful of almonds.
7pm Dinner is bami goreng – tofu, cabbage, leeks, green beans and satay sauce – served with a cucumber salad. I finish with an orange.
8pm Once the kids are in bed I enjoy a slice of zucchini bread, which my daughter and I made.
Dr Joanna McMillan says:
Top marks for … Getting lots of plant-protein-rich foods such as lentils, grains, tofu and nuts into your two main meals since this day was vegetarian. It also featured a healthy array of whole foods, with no ultra-processed foods.
If you keep eating like this you’ll … Potentially improve the repair of body cells through your prolonged overnight fast. But you do need to ensure you get all your nutrients. This day had only one piece of fruit, key for vitamin C, fibre and unique antioxidants. With no animal foods, you also need higher amounts of minerals, including iron and calcium, from plant sources.
Why don’t you try … Adding a bowl of berries to your afternoon snack, or whipping up a smoothie with fruit, nuts and a calcium-fortified plant milk. Be sure to use wholegrain or legume flour when you’re baking at home.
Pertijs works at KitchenAid, which is launching its Colour of the Year stand mixer and blender in “Hibiscus”.
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