What I eat on an average day

Before we jump to my daily food diary one other area to explore is fasting. Could giving your digestive system a break help your body?

Fasting is becoming an increasingly popular topic in health and nutrition. By leaving a longer gap between meals, we allow insulin levels to fall and encourage the body to use stored energy. Researchers are exploring whether these metabolic changes could help regulate inflammation and improve metabolic health in women with lipoedema. However, we don't yet have enough evidence to say that fasting improves lipoedema itself.

I don't always eat breakfast if I’m not hungry. I tend to teach one or two Pilates classes in the morning, break for the afternoon and then teach another one or two classes in the evening. So I sometimes skip breakfast and go straight for the lunch option, but then I might eat the nuts and berries in the afternoon before my evening classes. I then prepare my dinner before I go out to my evening classes so its ready for when I get back. This is what feels right for my body and lifestyle. My priority is to develop a healthy relationship with food, nourish my body properly and establish sustainable habits that support me as I get older.

There is no need to skip breakfast, go hungry or follow a restrictive eating window to manage your condition if it doesn’t feel right for your body.

On an average day this is what I eat:

Breakfast

• Natural Greek yoghurt

• Blueberries and raspberries

• Walnuts and chia seeds

Protein, fibre and antioxidants.

Lunch

• Grilled chicken

• Mixed leafy salad

• Avocado and tomatoes

• Olive oil dressing

• OR homemade Mediterranean vegetable soup

Protein, healthy fats and fibre.

Dinner

• Baked salmon

• Roasted broccoli and peppers

• Extra virgin olive oil

Omega-3 fats, vitamins and minerals.

Snacks

• Apple and almonds

• Hummus and vegetable sticks

• A handful of mixed nuts

Rather than completely overhauling your diet overnight you might like to consider these five simple changes to get you started:

1. Swap butter and some other cooking fats for extra virgin olive oil.

2. Eat oily fish twice a week.

3. Add vegetables to every main meal.

4. Replace refined carbohydrates with wholegrain alternatives more often.

5. Replace sugary snacks with fruit, nuts and seeds more frequently.