Healthy Eating: What does your perfect day of eating look like?

800px-Grocery_bag_of_healthy_foods

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!

Lunch:

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

Snack:

Small apple with almond butter

16 oz of lemon water or iced green tea with lemon

Pre-dinner:

16 oz of ACV water

Dinner:

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

Dessert:

a bit of dark chocolate or a few pieces of fruit covered in dark chocolate

Pre-bedtime:

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!

Comments

  1. 1

    Chelle says

    With 2 small children (4 & 2.5) our biggest issue is creative healthy snacks. The whole family has been eating healthier, including cutting our eating out. I’m trying to cut out highly processed foods and plan dinners ahead so we don’t get stuck getting take out or ordering in.

    I’ve been trying to make sure all of us get enough protein, so our peanut butter consumption has gone up. This is especially important to the hubby who is on dialysis and in keeping the kids from complaining about being hungry between meals.

    • 2

      Erin says

      Kidney disease is a tough one because of all the diet restrictions so I can see how tough that would be! If everyone in the family can eat eggs, I’d recommend protein pancakes! It’s a good way to still be kind of healthy while fun for the kids and a break from the slog of shakes. There are quite a few good recipes on Pinterest. I’ve also seen egg supplements like http://www.muscleegg.com/products/2-carm-gallon.html for bodybuilders but those can easily be used at home. If you have an ice cream machine, greek frozen yogurt is pretty good and you can easily control the amount of sugar. Greek yogurt dips as sandwich spreads or as sauce bases, like on pasta is another sneaky way. You can even find some pre-made at Trader Joes! It’s also great for pasta or potato salad dressing. Hope it helps!

  2. 4

    Erin says

    Ouch, fast food is the worst! Unless it’s Burgerville, then it’s not too bad. With my health conditions, I can’t eat that stuff at all. I get sick almost immediately. That and I eat it so rarely, it tastes horrible too. I miss Burgerville :(
    http://www.burgerville.com/

  3. 5

    Tim says

    A relative of mine is a nurse practitioner and she says a calorie is a calorie so as long as you burn off more than you take in you’re OK. This makes perfect sense but its hard to burn off anything if you eat junk and feel like crap when trying to burn it off. I want to eat healthier, especially now that I’m diabetic, but it’s tough because to do so means the grocery bill skyrockets. I also find it difficult to find simple recipes that are easy to prepare and aren’t fancy. I enjoy good food but I don’t always want gourmet.

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