Healthy eating is a big part of my life. I’m not always perfect at it though. I’ve been thinking about what a perfect and reasonable healthy eating day would look like. Knowing what perfect looks like will help me live my 80/20 lifestyle better. We’ve talked about automating a meal a day but for this idea I’m thinking more of a template in general.
Wake up time:
1 8oz mug of hot water with lemon and Cayenne pepper
30 minutes later:
Green Tea with coconut oil or MCT oil to take medications with or instead a “Green Juice” with my pills. Thyroid medications usually require an hour of waiting before eating. I’m on Armour Thyroid and I chew it. Technically, I could get away with about 30 minutes but I usually try to shoot for an hour.
My “Green Juice” is usually kale or spinach with a green apple, lemon, and ginger blended in coconut water or filtered water and strained.
1.5 hours post waking:
My smoothie recipe which you can get here!
16 oz of ACV water or lemon water
A large salad with multiple veggies and a lean protein like 3-6 oz salmon or shrimp
Small apple with almond butter
16 oz of lemon water or iced green tea with lemon
16 oz of ACV water
6 oz of protein and a side of veggies with a little butter and herbs, roasted sweet potatoes, or a salad with healthy fats and veggies.
5 oz of red wine
a bit of dark chocolate or a few pieces of fruit covered in dark chocolate
8 to 12 oz of herbal tea
This is what a perfect healthy eating day would look like for me. I don’t eat a lot of grains regularly because I watch my carbs and sugars. In actuality, I’m eating gluten free pasta once a week and if I have gluten free oatmeal in the house I will eat it every other day for breakfast. I’m not sure how I feel about this because the jury is out on carbs healthwise. They are great for energy and pre-workout. They are bad for potential health concerns, some of which I have or have the potential genetically to acquire. I feel better when I have about 60 to 80 grams of carbs a day which is about what my perfect day is; that is, a bit under that or right at it. I don’t feel guilty about eating these carbs at my current frequency but I’m also not sure I’d put them in my 20% cheat meal category either.
As for my water intake, I’m usually sipping water all day, but that only gets me about 3/4 of a liter of water. Obviously that isn’t enough. I should be shooting for 3 liters of fluid a day. My smoothie has 2 cups of low fat coconut milk. I’m not sure how much I’m getting from my food so I just try not to think about adding it into my total intake. I’m bad about pre-prepping flavored waters or green tea. I forget almost 75% of the time. I’ll make them on the fly when I remember which certainly isn’t in line with my perfect healthy eating day. This is the biggest area for improvement in my routine.
I often have problems remembering to eat lunch or a snack. I’ll be fairly full from my smoothie or busy, so I just don’t eat. I realize I’m hungry at 4 pm. I’m more likely to binge around this time: a triple serving of gluten free pretzels, an extra portion of chocolate, or a hunk of Parmesan cheese. I know my bad eating isn’t that bad. I keep bad stuff out of the house so I can’t eat half a bag of Doritos or something similar because I know myself at 4pm. Well timed meals are very important to blood sugar control. If I haven’t eaten in 4 hours, I need to force myself to have that apple with almond butter regardless of how “not hungry” I feel. Serious room for improvement but it may be hard to do regularly!
What is your perfect healthy eating day look like? Where do you see the biggest room for improvement? Let us know in the comments below!