Fran is 61 and a real estate agent. At 160cm tall and 63kg, she says “at 61 years of age, I have come to realise that I will never be slim! But I do feel very fit and eat pretty healthily —not always perfect but I do try to compensate when I eat too much, either by increasing exercise or eating less!” She exercises every day at the gym or with a personal trainer.
During the day she’s in and out of the car and office. Unless she is at home she buys lunch from the local cafe or sushi bar. Would she describe her diet as typical of others in her profession? “I think my diet is more balanced than my colleagues as I’m more aware of what I am eating i.e. protein, carbs, fat. Most of the office doesn’t think about what they are ingesting half the time.”
7.30am
Fruit, cottage cheese, yoghurt, tablespoon of chia seeds, muesli and a black coffee.
12.30pm
Vogel’s sandwich with ham. I try not to eat morning tea so I am hungry by now.
4pm
Feeling peckish — 2 crackers with cheese and chutney.
7pm
2 chicken drumsticks, broccoli, pumpkin, salad with dressing.
8pm
An orange — needed something sweet to finish.
Nadia Lim’s nutrition quick fix
You are right Fran, you can be healthy within a wide weight range as it also depends on a person’s body fat and muscle percentage. For example, someone with a higher body fat percentage could be lighter than someone with a higher muscle percentage, but not be healthy as they may be at higher risk of cardiovascular disease and diabetes.
Watch the fat and calorie content of your muesli, especially if it is the granola type as they can be quite high so a small portion is recommended. Chia seeds are full of fibre and contain omega-three fatty acids. I particularly like that you are eating at least three different vegetables at dinner (the more colours the better, as each colour represents a different antioxidant), and having fruit as a sweet treat, packaged with natural sugar and fibre.
