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Nutritionist's ideal day on a plate revealed

Meatballs and broccoli and rice lunch boxes cooked in advance and ready to be frozen or to be served for lunch, view from above
Your diet doesn't always have to look the same. Photo: Getty

If you thought the perfect day on a plate looked a lot like grilled chicken and salad for lunch and dinner, then think again.

Speaking to Yahoo Lifestyle, nutritionist and recipe developer for The Healthy Mummy, Cheree Sheldon, reveals a lot more goes into putting together a healthy and sustainable diet.

The qualified chef, who also works in clinical practice, says the key aspect to a good diet is variety - and yes that even means dessert!

“I find variety really important to make sure you’re meeting all your nutrient needs,” Cheree tells us. “I tell people to eat the rainbow, lots of different colour foods, and don’t just stick to the same things every day.”

When looking at a well-balanced plate, Cheree says the majority should be plant based, with a small amount of good quality protein, and small amount of quality fat.

The Healthy Mummy nutritionist Cheree Sheldon
Nutritionist Cheree helps create recipes for The Healthy Mummy. Photo: Supplied/thehealthymummy

Skipping breakfast not a dealbreaker

While the meal plans she helps put together follow a three meals and three snacks a day format, Cheree stresses that everybody is different.

“Whatever works for you. We recognise that doesn’t work for some people and that’s ok, as long as you meet your needs across the day,” she says,

“So if someone is a breakfast skipper it’s not a massive deal breaker.”

Dessert isn’t the devil

And dessert-lovers can also rejoice because Cheree says there is nothing wrong with something sweet to finish off the day.

“It’s not at all something to be avoided,” she says. “When we design dessert we just make sure the ingredients that we use are not going to spike your blood sugar or be high in GI, so make healthier swaps for the ingredients.”

Cheree’s ideal Day on a Plate - for weight loss

  • Breakfast: Yoghurt, fruit, muesli - This has protein, some good fats, and complex carbs, so good slow-release energy. Also super easy and you can pre make it.

  • Snack: Pizza scroll - a lot of people want a nutrient dense snack, a meal that’s filling and yummy, but without high calories.

  • Lunch: Vegetarian broth, cauliflower tofu miso broth - easy to put together and can be pre made.

  • Snack: Celery and olive log snack

  • Dinner: Chicken and zucchini Alfredo - zoodles are great to make it a low-carb dish, and chicken with the sauce will make it really filling and high in protein.

  • Dessert: Vanilla fudge - round your palate off with something sweet.

Chocolate ice cream on wooden background, copy space. Homemade vegan keto chocolate ice cream with chocolate chips - healthy summer dessert.
Dessert can still be included in your diet. Photo: Getty

Adjusting your diet to your goal

The average adult needs 2000 calories a day to maintain their weight as they are, so to lose weight, Cheree explains, we need a deficit of roughly a quarter, making the weight loss plan for the average woman about 1500 cal.

“The number one thing is to cut out sugar and look at all the hidden sources of sugar you might have, the refined carbohydrates, alcohol, juice, soft drinks, anything that will add to that and that the body will store as fat,” she explains.

And if you’re trying to gain muscle, Cheree says to make sure you’re meeting protein needs for the amount of exercise you’re doing.

Buddha bowl dish with chicken fillet, brown rice, pepper, tomato, broccoli, onion, chickpea, fresh lettuce salad, cashew and walnuts. Healthy balanced eating. Top view. White background
Cheree tells people to eat the rainbow. Photo: Getty

If time is short

When you’re short on time, Cheree says it comes down to meal planning.

“Look at your week and work out how much time you have to make lunch, if it’s very on-the-go then spend and hour on the Sunday making up a big mixed salad, or ingredients for wraps - keep the wet and dry ingredients separate in containers and just assemble at lunch time,” she suggests.

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