Diet Diary : ‘What I Ate Today’

Carbo - Loading

On weekdays, I go to gym at 5am as I’ve been training for my sixth Comrades. I eat more carbs and fruit and less protein than when I’m not preparing for a race. Carbo-loading works for me. I adore pasta, so it’s a guilt-free meal now! I also love Energade jelly babies and sliced biltong – great snacks for a marathon.

·         Night shifts

I’ve worked various late shifts and I MC events that end at 1am. I’m ravenous by then and my blood sugar levels drop fast. A dietitian structured my eating plan to include a snack after dinner on those nights.

·         Healthy ways

When I’m not training, I’ll have a slice of low-GI toast with Bovril and fat-free youghurt for breakfast. I snack on fruit or have a banana smoothie, which is great pre- or post-run. Lunch is tuna on two slices of low-GI toast. For dinner, I’ll have a grilled chicken breast, peas and salad. I love cooking – anything from risotto to desserts. Chocolate is my weakness.

At events, I skip fried foods and pastries and opt for a sandwich or wrap. I feel sluggish after eating junk food so I avoid it.

I grew up with my mom’s lovely home-cooked meals. My brother was hypoglycaemic and couldn’t eat refined foods so we had wholewheat goods. I’m grateful for those now!

In Koula’s cupboard

In Koula’s cupboard

1.    Fresh fruit.

 It’s great to pack into my handbag.

2.    Pickles.

A healthy snack when I don’t want celery.

3.    Provitas.

A few of these will do when I don’t have time to make a sandwich.

Swap shop

Instead of this… have this!

1.    Chocolate

Home-made sugar-free hot chocolate: heat ¹/₂ C fat-free milk. Mix in 1 T cocoa powder, 1 non-nutritive sweetener and a sprinkle of cinnamon. Top up with hot water.

2.    Provitas

Corn thins and Ryvitas. These high-fibre crackers will increase grain variety.

3.    Sliced biltong

¹/₂ peanut butter sandwich. Carbohydrates are better utilized as fuel for exercising muscles.

The dietitian says

Jade Campbell is a Joburg-based dietitian.

·         Eat wholegrains

Koula’s main source of starch is low-GI bread. This lack of variety compromises her overall nutritional quality.

Eat wholegrains

Adding other wholegrains (corn, oats, barley, pearl wheat or quinoa) will help increase Koula’s intake of a range of vitamins, minerals and fibre. The wholegrains also have other health benefits such as lowering blood pressure and cholesterol levels.

·         Vary fruit and veg

Fruit and vegetables contain phytochemicals, which are potent antioxidants. There are, however, more than 2 000 different phytochemicals, which are found in different coloured fruit and vegetables.

Vary fruit and veg

Instead of including similar vegetable and fruit options such as bananas, salads and peas, Koula should have a rainbow approach to her intake. She must try include a greater variety in the colours of the fresh produce she chooses.