How To Eat Like A Nutritionist


Words: Yadira Galarza Cauchi

Navigating our way through diet and health information can be tough. We’ve quit sugar – then um, un-quit sugar. Attempted to go paleo, before realising that peanut butter and bread weren’t paleo, so quickly stopped. And we’ve even been ‘inspired’ by Instagram to tackle a juice cleanse or two. But what actually works?

If you’re anything like us you might be feeling overwhelmed. But eating well doesn’t have to be hard. So before you jump on the back of another fad diet that mightn't be much fun at all, we thought we’d ask some of our favourite nutritionists for a sneak peek at the foods they eat every day. We think it might just be the best inspiration of all.

LOLA BERRY
Nutritionist and Author - The Happy Cookbook out March 1

What foods and drinks are part of your daily diet?
I always eat whole foods, so real stuff that hasn't been mucked with too much. Think fruit, veggies, nuts, seeds, organic/free range meats, fish and eggs. As far as drinking goes, it's mainly water, fresh juices and smoothies!

Any foods you avoid?
I avoid any packed food with labels that make me feel like I'm in a year 10 chemistry class. The more numbers and words I can't pronounce I know the less nutrition it will contain. I also avoid artificial sweeteners like aspartame (that's the stuff they often sweeten soft drinks with, which are labeled as low calorie or sugar free).

How often do you eat?
Depends on the day and what kinds of exercises I've done but breakfast, lunch and dinner is a must. Then I snack a bit if I'm peckish, really depends on the day. I try to tune in and listen to my body.

Favourite snack on the run?
I love to make lemon pie bites or my new addition is the passion fruit and lime balls from The Happy Cookbook.

What are your words of wisdom?
Love yourself, when you love who you are there's no cult associate with food and you make choices out of a self care and self love.

JACQUELINE ALWILL
Founder of The Brown Paper Bag, Nutritionist, Personal Trainer and Mother of One

What foods and drinks are part of your daily diet?
Kombucha is my drink of choice at present. I absolutely love it and am lucky enough to have an elixir bar (Orchard St) selling kombucha on tap close to my home in Bondi. When I have a bit of time up my sleeve I also make kombucha at home.

As far as eating goes, vegetables are the most abundant food in my diet and what I love to eat over and above anything else. In time, I've learnt some magical ways with the humble veg, transforming them from something incredibly basic (and boring to some) to a meal that can blow your taste buds…but that’s the glorious thing about food.

Any foods you avoid?
I don’t confine to any one particular dietary regime but know how and what my body responds best to. Processed and refined foods really don’t do much for me. Naturally because I know they offer little nutrition to the body, but also because I feel they lack any appreciation of the true flavour of food. Foods containing gluten don’t feature frequently either. I don’t feel the need for foods with refined sugars.

How often do you eat?
Between 4-5 times throughout the day, which is about every 3-4 hours. I know this structure works well for my body and feel most energized when I have small frequent meals. It’s not the same for everyone though; some people work best just on three meals, some on six meals. It’s best to learn your body, energy highs and lows and develop a diet to suit your day and lifestyle.

Favourite snack on the run?
I like to grab a carrot and a red capsicum to eat on the run. I'll get strange looks crunching my way through shopping centres and the like with carrot in hand, but they're my favourite. A little jar of mixed raw nuts is always in my bag too.

What are your words of wisdom?
Ditch the guilt. If you are negative about what you are eating because you feel it’s ‘naughty’ or not your norm then it’s going to cause more issues than necessary for you after.

JESSICA SEPEL
Nutritionist, Health Blogger and Wellness coach

What foods and drinks are part of your daily diet?
I focus on greens, lean proteins, healthy fats, (my favourites are nuts, seeds, avocado, coconut oil), organic dairy and gluten-free whole grains.

Any foods you avoid?
Anything in a packet that has been processed! I avoid sugar, refined carbohydrates and wheat/gluten strictly.

How often do you eat?
Every 2-3 hours. I eat 5 small meals each day to keep my blood sugars balanced, and this allows me to feel satiated and energised.

Favourite snack on the run?
My favourite snacks on the run are my sugar free protein balls. You can find the recipe for them on my blog. 

What are your words of wisdom?
I encourage you to work on building your relationship with food. Don’t fall for the fad diets – you can have a truly peaceful relationship with real, whole foods.

CARLA OATES
Founder of The Beauty Chef and mother of two

What foods and drinks are part of your daily diet?
I love unrefined whole foods and the spectrum of plants in all their glory; veggies, fruits, herbs, roots etc with their colours, shapes, tastes:. I love them lacto-fermented, raw, steamed, sautéed, made into stews, cakes, bliss balls, teas. I like grass fed meats, fermented grains and legumes, good fats (avocado and coconut) and lots of purified water. Love herbs and spices and sea salt in everything!

Any foods you avoid?
All processed, packet food. Most dairy (unless its fermented) and gluten - both dairy and gluten are not so good for gut health for a lot of people. I also avoid conventionally raised meat and eggs. I avoid white carbs unless it is cauliflower (love cauliflower). I avoid extreme diets, although some would say that a diet based on whole foods is extreme. I think it is just eating real food!

How often do you eat?
I eat quite often actually. I love my food. I eat a good brekkie and maybe a smoothie for morning tea, a salad and protein for lunch, smoothie for afternoon tea or cold pressed juice and light dinner. I eat lots of carrots, nuts and fruit in between.

Favourite snack on the run?
Canned sardines with lots of garlic, a touch of chilli, parsley and olive oil on a good sourdough multi grain bread. I also love yoghurt with nuts and fruit or carrots with hummus!

Any words of wisdom?
Don't diet - eat! Throw away packet foods, dips and sauces and instead eat lots of wholesome, unrefined foods to nourish and love your body. Skipping breakfast is associated with an increased prevalence of obesity.


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