Healthy Eating

A food diary is an excellent way to see how much or how little your eating, and to help you establish better eating habits, this weekly sample was the food and fluid intake for the author who is an active athlete - this plan simply shows their eating and drinking habits.

Remember to base your meals around lean healthy protein choices, consuming foods that are natural in state "not processed" and aiming to eat meals every 3 hours, taking care to avoid excessive carbohydrates, especially in the evening.

	MONDAY	TUESDAY	WENDESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAK FAST	3 egg white omelet. Small bowl of porridge with nuts	Large bowl of porridge - grapefruit	2 Poached eggs on wholemeal toast - fruit salad	Beans on wholemeal toast - fruit salad	3 egg white omelet - grapefruit.	Scrambled eggs - wholemeal toast and beans.	Scrambled eggs - wholemeal toast and beans.
MID MORNING	Wholemeal toast with lean turkey slices	Wholemeal pita bread with turkey slices	Energy Bar 2 Bananas	Natural yogurt with 3 pieces of fruit	Toasted tuna fish sandwich.	2 Bananas	Pita bread with sliced turkey breast
LUNCH	Grilled Salmon with brown rice and steamed vegetables	Grilled cod and boiled potatoes with green vegetables	Protein Bar	Green salad with tuna steak	Jacket potato with cottage cheese and green salad	Mixed vegetable and turkey breast stir fry	Roast chicken breast with vegetables and boiled potatoes.
MIDDAY	Tuna fish toasted sandwich on wholemeal	Protein shake smoothie with fruit	Energy Drink	Vegetable soup with wholemeal bread.	Large bowl of porridge with honey and nuts	Protein shake with peanut butter.	Afternoon sleep - no food.
DINNER	Jacket Potatoes with cottage cheese and pineapple.	Wholemeal pasta with lean mince and tomato sauce	Chicken stir fry with vegetables and noodles	Salmon with green vegetables	Turkey breast with brown rice and salad.	Wholemeal pasta with tuna and sweet cord	Sweet potato with turkey and green vegetables
FINAL	Dried fruit and selection of natural nuts	Egg white omelet with mixed vegetables	Wholemeal pita with chicken breast strips	Wholemeal toast with turkey slices	Fruit salad and natural yogurt	At the movies - Protein Shake	Baked beans on toast with fruit salad and natural yogurt
FLUID	2 liters of water - 1 pint skimmed milk - 2 glasses orange juice	2 liters of water - 2 cups of tea - 2 glasses orange juice	5 liters of water or sports drink - 2 cups of coffee	3 liters of water - 3 cups of tea	3 liters of water - 2 cups of coffee	3 liters of water - 1 pint of skimmed milk	2 liters of water - 2 cups of coffee - 2 cups of tea
ALCOHOL	none	none	1 beer	none	2 beers	2 beers	none
VITAMINS	multi vitamin	multi vitamin	multi vitamin	multi vitamin	multi vitamin	multi vitamin	multi vitamin
EXTRAS / NOTES	2 apples and 2 bananas.	none	Long bike ride - 4 hours	fruit salad	none	bag of mixed nuts	none

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