Joe the building Project Manager
Joe is a 50-year-old building Project Manager. He works at a computer most days unless site visits are required. On days he’s behind the computer he is constantly grazing and looking for things to eat (he admits it’s an excuse to get up from the computer). When on site, food doesn’t even register, he’ll just grab lunch where he can and get on with the job. He knows he should eat more vegies, and will eat them if they are put in front of him. However he’s a simple man, preferring boiled broccoli to stir-fries or salads that have "lots of things mixed together and too much sauce for my tastes". He’d like to know how to get more vegies into his diet and if there are any particular "super-vegies" that will give him a health boost.
7.30am Four pieces of Vogels toast: two with honey, two with peanut butter. 1 cup of coffee with one sugar and a dash of milk. Still sleepy, on autopilot.
9.30am Cup of black coffee with one sugar. Hot cross bun with butter
Midday Large bowl of Sultana Bran with milk. Lunch is usually leftovers from last night's dinner. If there isn't any cereal is my go-to easy lunch
2.20pm 1 banana, three crackers with cheddar cheese
7.00pm Homemade crumbed fried fish with homemade chips and tomato sauce and a small bit of salad. I love fish and I love potatoes so fish and chips is my favourite meal. Bought ONLY from the Ponsonby Fish and Chip Shop otherwise it's better homemade.
9.00pm Two mini Caramello Easter eggs
Nadia Lim’s nutrition quick fix
Your diet is not very balanced — the first three meals are carbohydrates alone (no protein, no healthy fats) which won’t be providing you any sustenance. I bet you are very hungry by lunchtime even though you’ve had the equivalent of 6 slices of bread by that time! Cut down on sugar — the honey, sugar in drinks and Caramello eggs adds up to about 10 teaspoons of sugar in a day. To get more fruit and vegies in, try having a green smoothie in the mornings, and less toast (2-3 slices). How about spinach, fruit (e.g. mango, frozen raspberries and/or banana), yoghurt, milk and 1/2 avocado (optional), and a teaspoon of honey if you like. Blend it all up and down the goodness!
