Fiona the cafe owner
Fiona (23) is the owner of a busy inner city cafe. Her days are hectic — she’s on her feet for 10 hours a day from 6am to 4pm, prepping food, making coffee and serving customers. As a result she gets little time to sit down and eat. She’s watched her weight creep up over the last two years and decided six weeks ago that she needs to get back to healthier eating.
She prepares her breakfast and snacks the night before so she can grab them as she heads out the door, and she also orders My Food Bag every week which has saved her from falling into the last minute takeaway trap. She considers her diet to be pretty healthy these days and likes to allow herself a couple of small treats a week and a couple of glasses of wine with friends.
6am Long black while making the muffins for the café
7am Long black with dash of milk. I recently switched from flat whites.
8-9am I sip a strawberry and avocado smoothie between serving customers. It keeps me going and ensures I am not starving and therefore overeating by 10.30am.
10am 1 apple and 4 roasted almonds.
Midday 1 slice wholegrain bread, pesto, chicken breast, lettuce, capsicum, cucumber. I find wholegrain bread fills me up so I usually only eat 1 slice.
4.30pm 1 carrot with hummus. I need a snack to get me through until dinner time.
7pm My Food Bagmeal — I have a small portion plus 1 glass of sauvignon blanc.
8.30pm 40g chocolate raisins. I'm feeling naughty but I stick to recommended serving size!
Nadia Lim’s nutrition quick fix
I’m pleased you have taken the route of sensible eating habits for the long term, rather than dieting for a quick (but short-term!) fix. Great to see you’ve discovered avocado smoothies — they are so delicious and so good for you, giving you a boost of vitamins and minerals and healthy fats. Your snacks are portion-controlled, unprocessed and nutritious.
You have a sensible, sustainable and delicious approach to healthy eating, so well done! You’re keeping the calories down by controlling portion sizes and eating lots of fruit and vegetables, but still keeping your diet realistic by having the odd small treat here and there.
