What a Health Coach Eats: Breakfast, Lunch, and Dinner!

As a health coach, I work with clients to create a personal plan that works for them and their health goals like weight loss or managing and preventing chronic disease such as heart disease or diabetes.  For my own diet, I choose to eat a diet that fits my lifestyle and health needs. I focus on including a large variety of whole foods (not refined or processed) and well balanced in proteins, fats and carbohydrates. People often ask me what I eat and below is an example of my typical diet and the health benefits of the foods I choose.

Breakfast

Breakfast is usually plain 2% Greek yogurt  with ground flax seed, chia seeds or almond butter (or all of the above). Plain yogurt (not flavored or sweetened) is great for protein, calcium and probiotics that help your gut function at it’s best. I choose 2% because a little fat will help regulate blood sugar and balance out the hormones that are in dairy products. The flax seeds, chia seeds and almond butter are all examples of ‘good fats’ or omega 3 fatty acids; in addition to boosting brain health and smooth skin, regulating hormones and reducing depression, these foods also help you stay full for longer!

I have one cup of coffee a day in the morning with unsweetened almond milk and maple syrup. Coffee is full of antioxidants and is the leading source of antioxidants in the American diet today (which really just means we are not eating enough vegetables!). Coffee has been shown to be beneficial in reducing depression, and possibly lowers the risk for dementia and Alzheimer’s.

Greek Yogurt is great food for the start of the day!

Snacks

My snacks are usually around 100-200 calories and include some protein and fat to stabilize blood sugar. Some examples of quick snacks are:

• Carrots or cucumber and Hummus
• Banana or apple with peanut or almond butter
• A small handful of nuts like almonds, pistachios or cashews.
• KIND bar. I choose the ones with less than 5 grams of sugar

The Mediterranean Diet includes many healthy and delicious foods, including hummus.

Lunch

Lunch is usually a large salad full of healthy greens and any other vegetables I feel like throwing in there (i.e. cucumber, carrots, eggplant, peppers,). Leafy greens are some of the healthiest foods you can eat – they are full of vitamins and minerals like vitamin C, folate, and vitamin A. Research suggests leafy greens may have many health benefits like reducing cancer risk, lowering blood pressure, and reducing blood sugar levels. I also add a small serving of carbohydrates from whole foods like sweet potatoes, brown rice, or quinoa to keep my energy up for the afternoon.  I make sure to have a source of protein with my salad from fish, turkey, eggs, beans or lentils.  Protein helps keep you stay full throughout the day and a little goes a long way. Most people eat plenty of protein and don’t need to add extra in the form of protein powders or shakes. On average, women need about 46 grams of protein a day, while adult men need about 56 grams. Excess protein can be damaging to the kidneys.

Adding a carb source to your salad can help sustain you through the day

Dinner

Dinner is usually similar to lunch with lots of vegetables and a serving of protein.  I may have a small amount of sweet potatoes, quinoa or rice if I want it. I limit carbs in the evening because your body doesn’t need it that late in the day.

Dessert

I try to only have real desserts on special occasions. My all time favorite dessert is flourless chocolate cake. If I’m really craving something sweet after dinner, frozen grapes are my new favorite treat.

Don't be afraid to indulge on special occassions

That is a typical day of meals for me and it works well for my system. I urge all my clients to have a look at their diet and ask if it’s working for them and their personal health goals. If not, simple changes can make a world of difference. Eat well, be well.

 About the Author

Alice is a certified Health Coach based in San Francisco, CA and works with clients nation wide via phone or Skype to manage health concerns with nutrition and lifestyle changes. As a Health Coach, Alice has studied the major dietary theories, nutrition and  lifestyle coaching methods to guide clients to better health. Alice has Masters degrees in both Psychology and Neuroscience and combines this knowledge with current nutrition information for an integrative approach to improving body and mind. Alice works with clients in a step-by-step program that is personalized, flexible and comfortable for each individual.