What a doctor eats every day: Physician reveals EXACTLY what she has to stay in peak health – and the seven food rules that will slow down ageing
- Dr Kate Gregorevic, from Melbourne, shared the foods she eats to age well
- The physician said she swears by mostly plant-based foods and healthy fats
- Dr Gregorevic said she tries to eat lots of fibre and have a 12-hour food break
- When it comes to ageing well, she recommends variety and plenty of protein
A doctor has revealed exactly what she eats in a day to promote healthy ageing, as well as the food rules she swears by for good health.
Dr Kate Gregorevic, from Melbourne, said she is ‘very conscious’ that what she eats has a big impact on how her body functions now and in the future – so she tries to flood her diet with as many plant-based foods and wholefoods as possible.
‘While I do enjoy a little meat or fish, vegetables and wholegrains like oats, brown rice, barley and freekeh make up the bulk of my diet,’ Dr Gregorevic told Sydney Morning Herald.
A doctor has revealed exactly what she eats in a day to promote healthy ageing, as well as the food rules she swears by for good health (Dr Kate Gregorevic pictured)
Dr Kate Gregorevic (pictured) said she is ‘very conscious’ that what she eats has a big impact on how her body functions now and in the future – and eats mainly plants
She also ensures she eats plenty of fibre – which is beneficial for our gut bacteria and helps to protect the lining of the gut and make you feel more full after eating.
Dr Gregorevic said that alongside eating mainly plants, another of her food rules is that she avoids ultra-processed foods like biscuits, cakes and many popular breakfast cereals.
While these foods are often accessible in the supermarkets, the physician explained that they are ‘designed to overcome our satiety signals’ – meaning you never feel full despite eating a lot.
What is Dr Kate Gregorevic’s typical day on a plate?
Dr Gregorevic said while she eats mainly plants and fibre (pictured), she allows herself a little meat for vitamin B12 and iron
* 5.30am: Large flat white upon waking.
* 6:30am: Porridge with rolled oats, chia seeds, pear, tahini, raw cacao and pine nuts.
* 10am: Coffee with two pieces of 90 per cent cocoa chocolate.
* 12.30pm: Leftover mushroom and brown rice risotto with some sauteed kale and half an avocado. An apple with peanut butter.
* 4pm: Handful of raw nuts.
* 5.30pm: Roast chicken cooked over puy lentils with tomato, leek and peas.
Dr Gregorevic (pictured) said she never drinks soft drinks or fruit juice as both are full of empty kilojoules and have no effect on satiety
‘I never drink soft drink or fruit juice as soft drink is full of empty kilojoules, has no effect on satiety and its consumption is so strongly linked with obesity that some countries have introduced a tax on drinks with added sugar,’ Dr Gregorevic said.
Fruit juice has as much sugar as soft drinks, but is just marketed differently.
Finally, Dr Gregorevic said she allows herself a little meat in a typical week for vitamin B12 and iron.
She also has plenty of healthy fats from the likes of extra virgin olive oil, avocado, nuts and oily fish and eats consciously within a 12-hour feeding window to give her body an opportunity to rest and digest.
‘There is some evidence that giving ourselves a break for a few hours a day from eating is another strategy for cellular repair so I give myself a 12-hour eating break in a day, which just means not eating again until breakfast after an early dinner,’ she explained.
When it comes to ageing well, Dr Gregorevic (pictured) said you need to eat more protein than you think and eat healthy fats like avocado and extra virgin olive oil each day
What are Dr Gregorevic’s seven tips to age well?
* Eat more protein as you get older. To maintain or build muscle, older adults actually have a higher protein requirement than younger adults, of approximately 1.2g/kg.
* Eat plenty of healthy fats each day, particularly omega-3, as these can decrease the risk of heart attack and stroke.
* Eat the rainbow and as varied a diet as possible, and try to avoid eating the same foods each day as different foods have different micronutrients.
* Eat plenty of fibre to help create more feelings of satiety.
* Eat a diet of mainly plant-based foods, but incorporate a little meat in order to get vitamin B12 and iron.
* Avoid ultra-processed foods.
* Give your digestive system a break between eating – ideally up to 12 hours.
Writing previously on her own website, Dr Gregorevic explained that to age well, you need to prioritise eating plenty of protein and a lot of healthy fats.
‘As we age, we do tend to slowly lose muscle and gain more fat, so a lower proportion of our body weight is made up of muscle,’ she wrote.
‘To maintain or even build muscle, older adults actually have a higher protein requirement than younger adults, of approximately 1.2g/kg.’
You should also make sure that each day, you’re eating some healthy fats, particularly omega-3, as these can decrease the risk of heart attack and stroke.
‘It is easy to fall into habit and eat the same foods every day,’ Dr Gregorevic added.
‘Different foods will contain different micronutrients, so by eating a restricted diet, there is a risk of nutrient deficiency.’
She recommends ‘eating the rainbow’ where possible – as this will give you all of the vitamins and minerals you need.
Staying Alive by Dr Kate Gregorevic is out now, Pan Macmillan, $34.99. Please click here for more information.