To all those who consider yourself to be fit and healthy. What is a typical days food for you?

Question

Thanks for all the relevant comments!

Answer 1

Hi there, I'm on quite some eating program at the moment, and the caloric intake will increase during the winter bulk.

Breakfast - 800cals;

125g Oats, 400ml skimmed milk, 20g raisins, 1 tablespoon honey.

Make this into a type of porridge. The oats are a great energy source, and are slow digesting, so will make you feel fuller for longer. The milk is full of calcium which strengthens bones, and also contains vitamin B12, which enables the body to be more efficient at using the energy in food. Raisins are a more fast digesting carbohydrate, and will give you a slight kick and also add valuable phenol to your diet, which is an antioxidant. They also contain Boron, which also strengthens bones. Honey is there to make it sweeter, without using white sugar. The sugar in honey has a lesser impact on insulin levels of the body, so won't make you crave sugary things.

Mid Morning 600cals;

1 apple, 1 banana, 2 slices of wholemeal bread spread lightly with olive oil, 3 hard boiled eggs

Out of the bread and eggs, make an egg sandwhich. The apple and banana are to follow. Again, the bread is full of fibre, the eggs contain a great amino acid profile (necessary for muscular recovery) and are also packed with choline, which is necessary for proper brain function. Don't have more than 7 eggs per week though because of their high cholestral content, so leave 2 days between 'egg' days. Apples contain flavonoids, which help to eliminate damaging free radicals in the muscle, which build up during training. Bananas are full of cramp busting potassium, so there will be no nasty cramps in your calves or feet during training.

Lunch 700cal;

100g wholemeal rice or pasta, tuna can, 50g almonds

Mix together the wholemeal rice (cooked before hand obviously) with the drained tuna (preferably in brine rather than sunflower oil) and take it wherever you go in a small sealable contained. Remember the fork! The pasta is another great B vitamin source, and also contains fibre. Tuna is a great lean source of protein, and contains lots of the amino acid arginine, which causes the blood vessels to dilate allowing greater amounts of oxygen to be transported around the body for fast recovery, and efficient exercise. Almonds are a great source of mono and poly unsaturated fats, which are needed by bone marrow to produce red blood cells, and also help to internally lubricate the body.

Mid Afternoon (pre workout) 600cal;

500ml whole milk, Crusha (no added sugar) or equivalent,a wholemeal bagel buttered in olive oil or sunflower spread.

The whole milk contains saturated fats, which despite all of the controversy surrounding them, are actually necessary for the body's production of testosterone, which is important for muscular growth. The milk also contains calcium caseinate which is a slow digesting protein that will drip feed your muscles before you train, so they don't break down and become smaller. The bagel will give you energy for the training. Try to have this about 1 hour before training.

Post Workout 300cals;

A 'forgoodness' shake. Any flavour, just pick your favourite. These contain a fantastic micronutrient blend as well as an optimum blend of macronutrients for muscle recovery. They also taste pretty d**n good too! They are about £1 or so at a local supermarket.

Dinner 600cal (about 1 hour after post workout meal);

Jacket potato, salmon, steamed vegetables (include broccoli)

Jacket potatoes are faster digesting which helps to drive all nutrients into the muscles after working out. Salmon contains EFA's (essential fatty acids) which lubricates joints and also good quality protein. Vegetables speak for themselves! They have excellant quantities of fibre and vitamins/minerals, so will help to reduce the body's build up of cortisol (stress hormone) after working out.

Pre Bed 400cal ;

1 slice of wholemeal toast, 150g grapes, 300ml skimmed milk

The wholemeal toast will provide slow burning carbs to prevent the body entering a catabolic state during the night, grapes contain lots of anti inflammatories aswell as manganese. The skimmed milk will provide slow digesting proteins for the night.

Answer 2

I don't eat healthy all the time, but today I had

One slice of Wholemeal toast with a small amount Flora pro-active spread and low sugar blueberry jam.

Some sushi for a snack.

Home made spicy parsnip soup with fresh garlic, Elmlea light instead of cream and wholemeal bread.

Grilled Lemon sole with a sprinkle of olive oil, with baked beans.

For a snack, Weetabix with semi skimmed milk and a tiny sprinkle of brown sugar with some blue berries and strawberries on.

Not sure if that's healthy, but it was nice and it could be worse.

I did have four cups of tea with two sugars in though.

Answer 3

AT THIS

Breakfast

100g porridge oats + scoop of protein

1-2 scrambled eggs

2 fish oil caps

2 Glucosamine caps

Snack

Chicken Salad bagel or sarnie

Lunch

Baked potato or pasta with tuna + Sweetcorn or chicken breast + salad

Snack

50g of unsalted nuts (through the day) + piece of fruit or beef jerky if i have it

Pre workout

1/2 scoop Protein shake + 30g malto

Post workout

Protein shake + 50g malto

Dinner

usually quite meaty and carby...last night was large tin of tuna, cob of corn, salad, potatoes

Pre bed snack

Large spoon of cottage cheese or peanut butter on wholemeal pittabread

Answer 4

breakfast-bowl of raisin bran crunch and half percent milk (very little)

Lunch-Samwhich, apple, granola bar, pudding cup

Dinner, piece of steak 2 by 3 inches (1/4th inch thick) and a baked potatoe with sum butter

P.S im only 13 and ima girl :)

Answer 5

Breakfast- 4 whole eggs cooked as I feel that day and 4 bits of weetabix

Preworkout- Oats, a form of protein, maybe something sugary just for a buzz before I start training.

Postworkout- Protein, dextrose, maltodextrin

Next meal- some form of complex carbohydrate, some veggies and a big lump of meat or fish

Meals will stay near enough the same for rest of day (may skip the carb part) and protein shakes for snack. Most meals will be accompanied by 1-2 pints of semi-skimmed milk.

Answer 6

Cereal for breakfast.

Fruit snack, banana and some grapes usually.

Sandwich for lunch, sometimes crisps, always a yogurt.

Dinner, usually no carbs, stir fry for example. Lots of protein though.

Fruit salad for pudding.

I always have fruit to hand for when I am hungry and rice cakes, things like that. Better snack food.

:)

Answer 7

breakfast : porridge with raisins

snack : an apple

lunch : salad (lettuce, cucumber, tomatoes, carrot.)

snack : banana/ hand full of rasins

dinner : jacket potatoe with salad on the side.

drink only water throughout the day 2 litres maybe more

this is what i had yesterday i dont eat meat and i only eat sweets/crisps once every two weeks

Answer 8

breakfast - porridge and strawberries with cup of tea

lunch - wholemeal salad sandwich, low fat yogurt and fruit

tea - veg and meat with potatoes or pasta.

snacks - ryvita with low fat philly and tomatoes, cereal bars.

drink water throughout the day, yer body is yuor temple and if you dont look after it then it wont look after you. thats my motto lol