Let’s Peek Inside Diana Bunici’s Fridge
DIANA BUNICI gives us a sneak peek into her fridge and takes us through an average daily dietary pattern and exercise
Clothes size: 8
BREAKFAST: Peppermint tea, porridge made with water, a dash of honey, blueberries/ raspberries/banana/seeds.
SNACK:Small pot of Greek Yoghurt
LUNCH: Grilled chicken breast, side salad of spinach, avocado, one egg, tomatoes, celery, radish, and fresh dill to season.
SNACK: A few squares of dark chocolate and a mug of peppermint tea.
DINNER: Two egg omelette with smoked salmon, steamed asparagus, broccoli and cauliflower on the side, seasoned with a little bit of garlic.
SNACK: Baked apple followed by another mug of peppermint tea at some stage.
EXERCISE: I try to get as much exercise as I can into my week. I love running outside and when I’m home I usually join my Dad and my brother in the park for a 5K run. I love to mix things up with a spin class and, if time is really on my side, I’ll always squeeze in a Bodybalance class for a good stretch!
I’d love to say I’m really responsible and that I do, but I’m useless for remembering supplements. I always stock up my press and then they just sit there patiently gathering dust!
Dieting strictly isn’t something I champion. I try to eat a well-balanced, healthy diet on a day to day basis without limiting myself. I’m lucky that I don’t particularly crave the bold stuff anyway! I love my greens, fruit and veg and always have done but if my body is calling out for something a little less nutritious, I let myself have it, otherwise I’ll spend the entire day/evening thinking about it! Everything in moderation is the key.
Sweet and salty popcorn. By the bucket loads. It’s making my mouth water even thinking about it! I do love frozen yoghurt too and I like to indulge in a mocha every now and again.
Overall you have really good daily eating habits. Not only do you eat good quality foods that aren’t processed but you have a great balance between carbohydrates, fats and protein. Very importantly you eat regularly throughout the day, meaning you won’t get that slump in the middle of the day. This slump or feeling of fatigue is something that many of us feel and we tend to reach for the “quick fix” high sugar food. There are a number of ways to avoid this;
- Eat regularly throughout the day (every 3-4 hours)
- Avoid processed foods, eat natural foods
- Be organised, make shopping lists and prepare as much food in advance to avoid temptation.
You also have a nice balance of carbohydrates, fats and protein in your breakfast, lunch and dinner. It’s essential that we have these in our diets so that they can be used as an energy source. Carbohydrates are used by the body for energy, protein is needed for growth and immune function, while fats are needed for hormone regulation and the absorption of vitamins and minerals.
As a trainer I am often asked by clients how many carbohydrates, fats and protein they should be eating, this varies from person to person depending on their levels of activity. Generally I would recommend that your diet should bemade up of 40% carbohydrates, 30% fats and 30% protein.
I would alter your breakfast just to bring down the sugars and increase the healthy fat content. The odd piece of dark chocolate is ok, but if you are craving something sweet, I would go for a sliced apple with nut butter with shredded coconut and hazelnuts or Greek yogurt with almonds and berries.
It’s great to see you exercising regularly, however I would like you to incorporate some resistance exercises. It is sometimes an area of training that we can sometimes neglect. Start off by introducing exercises that use big muscle groups such as squats, lunges, push ups and planks.
Keep up the great eating habits, keeping those small changes in mind and start some weight training for a healthy body and mind.
Yours in fitness,
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