A nutritionist’s daily lockdown diet: Foodie shares what she eats each day – and reveals what to avoid when working from home
- A nutritionist shared her typical daily diet while working from home in lockdown
- Sally O’Neil or The Fit Foodie said she has been struggling with endless Zooms
- But, she said it’s important to adjust your energy intake according to activity
- Sally breakfasts on overnight oats and has eggs and zucchini for lunch
- She recommends you get in as much omega-3 as possible through oily fish
A top nutritionist has revealed her typical daily diet in lockdown, and shared why it’s just as important to think about when and what you’re putting into your body even though it might not feel like it.
Sally O’Neil or The Fit Foodie, from Sydney, said she has been struggling as much as the next person working from home and spending the majority of the day on Zoom meetings.
But she is working hard to adjust her energy intake and meals, to ensure she is still being healthy while stuck at home.
A top nutritionist has revealed her typical daily diet in lockdown, and shared why it’s just as important to think about when and what you’re putting into your body (Sally O’Neil pictured)
‘Here is my lockdown food diary,’ Sally posted on Instagram.
‘Is anyone else bored in the house? I spent the whole day on Zoom and it just doesn’t hit the spot. Human connection please.’
The nutritionist typically starts each day with a strong sugar-free flat white, before she breakfasts on overnight oats consisting of 40 grams of oats, 100 grams of Greek yoghurt, 20 grams of chocolate protein powder and 100 grams or a handful of strawberries.
This sweet treat usually tides Sally over until around 11am, when she has a collagen protein bar.
This sweet treat usually tides Sally over until around 11am, when she has a collagen protein bar. She then has lunch of eggs with zucchini, English muffin and sugar-free barbecue sauce (pictured)
Sally’s lockdown food diary
PRE BREAKFAST: Sugar-free flat white.
Sally (pictured) shared her typical lockdown food diary
BREAKFAST: Overnight oats consisting of 40 grams of oats, 100 grams of Greek yoghurt, 20 grams of chocolate protein powder and 100 grams or a handful of strawberries.
SNACK: Collagen protein bar.
LUNCH: Two eggs, 250 grams of egg whites, zucchini, a sourdough English muffin and sugar-free barbecue sauce.
DINNER: Crispy barramundi, leftover zucchini, hummus and tamari.
DESSERT: Couple of squares of 90 per cent dark chocolate with a dandelion tea with almond milk and stevia.
Source: Sally O’Neil
Dinner is crispy barramundi, leftover zucchini, hummus and tamari, while dessert is a couple of squares of 90 per cent dark chocolate with an almond milk dandelion tea with stevia for a natural sugar hit (pictured)
Lunch is a healthy affair consisting of two eggs, 250 grams of egg whites, zucchini, a sourdough English muffin and sugar-free barbecue sauce.
Dinner is crispy barramundi, leftover zucchini, hummus and tamari, while dessert is a couple of squares of 90 per cent dark chocolate with an almond milk dandelion tea with stevia for a natural sugar hit.
‘The most important thing with all of this is that we need to adjust our energy intake to our changing levels of movement,’ Sally told FEMAIL.
‘Our usual routines have changes and we might be going out for more walks, or on the other side of things we might be moving a lot less.’
What to eat when working from home
* Brazil nuts are high in selenium, which may improve mood by reducing inflammation (which is often heightened in anxiety and low mood). Add a few to your morning oats, for even finely grate them over savoury food (like Parmesan) for a tasty addition.
* Fatty fish such as mackerel, salmon, barramundi, sardines, trout and herring are high in omega-3. This has a strong impact on cognitive function and mental health.
* Egg yolks are a great source of Vitamin D and contain tryptophan too, which is an amino acid that helps us produce serotonin. It is responsible for regulating mood, sleep, memory and behaviour.
* Foods rich in zinc, like cashews, oysters, liver, beef and pumpkin seeds have been linked with lowered anxiety, and foods rich in B Vitamins (such as avocados and almonds) are also known to help synthesis serotonin for a natural mood boost.
The nutritionist (pictured) recommends ‘supporting your body’ with nourishing foods that meet your energy requirements is ‘vital’
What to avoid when working from home
* Too much caffeine.
* Too much sugar.
* Too much alcohol.
* Overloading on white, non-complex carbohydrates like white bread and pasta.
The nutritionist recommends ‘supporting your body’ with nourishing foods that meet your energy requirements is ‘vital’.
‘Adding in omega-3 rich sources of food such as fatty fish, nuts and avocado can help to support your mental health, as well as string of other benefits,’ Sally said.
She also said you should load up on foods that will give you energy and make you feel better, such as dark leafy greens and fresh fruit and vegetables.
‘Focusing on a diet high in vegetables, fruit, legumes, whole grains and lean protein is always beneficial, but now is a great time to review the healthy fats in your diet,’ Sally said.
‘Brazil nuts are high in selenium, which may improve mood by reducing inflammation. Add a few to your morning oats, for even finely grate them over savoury food (like Parmesan) for a tasty addition.’
She also recommends you up the amount of fatty fish and eggs you are eating, as eggs help to produce serotonin, which is good regulating mood, sleep, memory and behaviour.
When it comes to what you should avoid, Sally said too much sugar or caffeine will never have you feeling or functioning at your best.
‘Whilst it’s tempting to walk for a takeaway coffee at every opportunity, it might be wise to watch your caffeine intake doesn’t increase drastically,’ Sally said.
‘Not only can it cause anxiety symptoms in some, but it can also hugely disrupt sleep patterns.’
The nutritionist said the same of Zoom wine chats, which should be kept an eye on in order to ensure your body is functioning at its best.
To find out more about Sally O’Neil, you can visit her Instagram profile here.
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