What I Eat in a Day as a Model & Nutritionist | Realistic & Easy

Me missing ur life rout but keep it in kanpur

This is great.

🍠🍢🍣🍤🍥🥮🍡🥟🥡🦐🦑🦪🍦🍧🍨

In the morning after waking up, the body naturally secretes dopamine... That means that coffee just dampens it, because it is an artificial stimulus... I don't mean to say that coffee is not an excellent antioxidant. But not after waking up and on an empty stomach, it just weighs on the stomach... I would have coffee after breakfast. That's all.😉

another super tasty snack is a pitted date with a big walnut stuffed inside. Oh, date and walnut go so good together

I really like this

This is like Gatis giving you homework

I love this - you have such a healthy balanced mind set. Thank you.

too healthy 😄

❤❤❤

REALLY ? 😊😊😊

What brand and flavor of protein powder do you put in your yogurt bowl?

i like your simple menu for healthier diet

Usually Italians use Burrata fresh and they do't cook it so I hope your italian viewers are not offended 😬but your version looked yummy 💘

Hi just wondering how I can get a copy of your recipes

Thank you, it was really inspiring ❤

I have also started making what I eat in a day vlogs. 😊

Looks healthy & delicious!

antiaging plan:

1. food, it is better to eat at the same time, 3 times, without snacks, do not eat 2 hours before bedtime, chew food well. Do not be distracted by the phone or TV, this is a scheme of 8\16 (natural intermittent fasting is obtained)

2. measure once the amount of calories/fats/proteins/fiber in your diet, it should be 1500/80/80/30 grams per day or similar, often do not get enough proteins and fiber

3. stool preferably once a day, if not, increase fiber (vegetables, herbs, fruits). this is the most correct detox. Good functioning of the gastrointestinal tract is the most important thing

4. a glass of warm water 30 minutes before meals (starts the gastrointestinal tract)

5. you need to get the necessary daily dose of magnesium and potassium from food, these are very important minerals for the body

6. eliminate alcohol, smoking, sugar

7. you need to check for parasites in the small intestine (because of this, vitamin and mineral deficiencies)

8. drink hot water during the day, it stimulates the secretion of bile (the normal flow of bile is very important)

9. monitor the content of sugar and salt in products, there is often an implicit content (juices, yogurts, sausages, sausages, for example)

10. eat a fermented product at least once a day (for example, a spoonful of sauerkraut, these are probiotics)

11. once a year tests, ferritin, d3 (25 (OH) D), sugar (HbA1c, glucose), cholesterol (LDL), thyroid (TSH, FT4), gallbladder ultrasound, liver (ALT), kidneys (eGFR), urine, total blood, homocysteine

12.10 min per day deep abdominal breathing (diaphragm movement) 8s inhalation, 8s hold, 8s exhalation, 8s hold (this is a massage of the internal organs)

13. Before going to bed, raise your legs above your head for 10 minutes (also helps with varicose veins)

14. Long walks for 2-3 hours at least once a week (lymph movement) or buy a path home

15. If you work at a computer and your vision deteriorates, then do the "blood pump" exercise every hour, the blood to the head increases (also helps with varicose veins)

16. It is advisable to go to bed no later than 22, a good sleep is very important

17. If you have sedentary work, it is advisable to do a light warm-up every hour, for example, squats (this is for blood vessels, train your legs this is the most important thing too)

18. make it a way of life, not a temporary remedy. after 2 years you will achieve the result, because diets can greatly unbalance and confuse a person

19. in the cold period you can additionally take vitamin d3, because the day is short. if from 2000 units it is better with vitamin k2 (correctly distributes the released calcium)

20. there are natural supplements: milk thistle meal (prebiotic), flaxseed oil (omega3), walnuts (brain), pumpkin seeds (libido), sunflower seeds (vit b9), sauerkraut (probiotics), castor oil (joints), hibiscus (heart)

21. you need to remember about acrylamide in products, its accumulation causes oncology, it is a neurotoxin (chips, crackers, fried potatoes, cigarettes, coffee and its substitutes, croutons, toast, cookies)

22. you need at this age I take a vitamin complex every day, because it is absorbed worse from food

23. oral care is necessary, because poor condition leads to heart attacks/strokes, there is a connection



daily requirement of vitamins: C 80 mg, A 800 mcg, B1 1 mg, B2 1 mg, B3 15 mg, B5 10 mg, B6 1.5 mg, B9 200 mcg, B12 2.4 mcg, E 15 mg, d3 20 mcg, K 120 mcg

daily requirement of minerals: zinc 10 mg, magnesium 400 mg, iodine 150 mcg, potassium 3 g, selenium 50 mcg, iron 20 mg, calcium 1 g, omega3 2 g

recommended amount per day: sugar 25 g, salt 5 g, cholesterol 300 mg



for example, a diet plan: for breakfast, boil an egg, buckwheat\oatmeal with milk, sandwich with black bread and cheese, pumpkin seeds, kiwi, for lunch potatoes with skin, salad, red fish/lightly salted herring, sunflower seeds, apple for dinner cottage cheese with sour cream, walnuts. Total 1500 calories, 80 g protein, 80 g fat 20 g fiber, norm for vitamins\minerals.



1 egg

cholesterol 180 mg, selenium 15 mcg, fat 5 g, protein 6 g, vitamin A 80 mcg, D, B2, B5, B7, B9, B12 1 mcg, E, choline 150 mg, iron, 70 calories, calcium, zinc, iodine



cottage cheese 100 g

magnesium, calcium 100 mg, fat 7 g, protein 17 g, vitamin A 80 mcg, B2 0.2 mg, B12 1 mcg, 150 calories, potassium 150 mg, casein



milk 100 g

protein 3 g, fat 3 g, 60 calories, calcium 100 mg, potassium 150 mg, vitamin B12 0.4 mcg, B2 0.2 mg, A, D, magnesium



red fish 50 g

protein 10 g, fat 7 g, vitamin A 30 mg, vitamin D 7 mcg, B12 2 mcg, B9, B2, B3 5 mg, B6, B5, B1, E, K, iron, zinc, selenium 25 mcg, potassium 200 mg, magnesium, omega3 1 g, iodine 15 mcg, calcium, 100 calories



lightly salted herring 50 g

protein 9 g, fat 8 g, omega3 1 g, vitamin D 5 mcg, B12 5 mcg, B3 2 mg, B6, A 30 mcg, E, sodium 1 g, selenium 25 mcg, iodine 20 mcg, 100 calories, potassium 150 mg, calcium



walnut 30 g

copper 0.5 mg, magnesium 45 mg, zinc, vitamin E, B6, B9, B1, B2, B3, fat 20 g, protein 5 g, omega3 3 g (den nor), omega6 10 g, fiber, potassium 125 mg, 200 calories



boiled buckwheat 200 g

magnesium 100 mg, potassium 140 mg, copper, protein 7 g, fat 1 g, vitamin B1, B2, B3, B5, B6, zinc, iron, carbohydrates 40 g, 190 calories, fiber 6 g, folate B9 20 mcg



oatmeal 200 g

magnesium 50 mg, potassium 120 mg, iron, zinc, copper, protein 6 g, fat 3 g, vitamin B1, B3, B5, B6, B9 carbohydrates 30 g, 130 calories, fiber 3 g



2 boiled potatoes with skin 200 g

protein 5 g, carbohydrates 46 g, fiber 5 g, vitamin C 30 mg, B6 0.5 mg, B1, B2, B3 3 mg, B9 25 mcg, potassium 1300 mg, magnesium 60 mg, iron 1.5 mg, 210 calories, zinc



pumpkin seeds 30 g

170 calories, protein 9 g, fat 14 g, fiber 1 g, omega3, omega6, magnesium 230 mg, zinc 3 mg, iron 4 mg, copper 0.5 mg, potassium 240 mg, vitamin E 2 mg, B1, B2, B3, B5, B6, B9 30 mg, arginine, phytosterols, selenium 2 mcg



sour cream 50 g

fat 10 g, protein, vitamin A 100 mcg, D, B2, B12, B9, calcium, potassium, magnesium, 100 calories



butter 5 g

fat 4 g, vitamin A 130 mcg, D, E, 35 calories, cholesterol 10 mg, calcium, butyrate



hard cheese 10 g

vitamin A 60 mcg, D, B12, calcium 80 mg, zinc, protein 3 g, fat 3 g, 45 calories



brown bread 30 g (slice)

vitamin E, B1, B3, B5, potassium 80 mg, magnesium, iron, protein 2 g, fat 1 g, carbohydrates 15 g, fiber 2 g, 70 calories



sunflower seeds 30 g

protein 6 g, fat 14 g, vitamin E 10 mg, B9 60 mcg, B3, B6, potassium 180 mg, iron, zinc, selenium 17 mcg, magnesium 100 mg, 170 calories

your skin is goals !!!

🤗❤️

Such a realistic and balanced approach to nutrition, That yogurt bowl and the quick tofu lunch look both delicious and super easy to whip up

You are beautiful. Thanks for sharing.

😊💪💪💪👏👏👏

Hydrating with water and then immediately dehydrating with the toxic coffee? 🤔

Ładny filmik.

Hi, what protein powder did you use?

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Кофе не дает энергию а забирает ее

you kinda eat too much. you're thin because you're young.

Hello Maja ☺ I really enjoyed how you presented the video, the voiceover, and the narrative. I do the same breakfast for the same reasons, except I do a bit more of protein, pair it with soy/almond milk latte and go for granola too. Have you tried with papaya? Highly recommend! I recognise that Lidl tofu, Vemondo. It is amazing!! Oh and the flowers 🥰 Felt inspired

Thank you I love your down to earth approach Maja and very appealing recipes especially now that I see written recipes in your more recent videos Thank u again

Book 6 minutes ❤ I love it.

Thank you for the inspiration. Can u please list your ingredients because some of the names are not clear and I would like to do the recipes. Keep up the videos they are wonderful and thank you

Thank you for shooting this wholesome video! I’d always thought models starve themselves constantly and live on merely veggies and fruit to keep them slim. But your video really inspires us and proves that it’s feasible to eat nutritiously and stay slender at the same time!

This is a great example of balancing macros while still keeping digestion in mind. Has anyone noticed better digestion when meals are more balanced like this?

I've been struggling for weeks for a perfectly healthy & realistic diet in a day and i finally stumled upon this, truly inspiring, and i love her calm demeanor.

inspo, i try eat the most healthy posible and your content help me to inspire

the background music was ......very distracting

The voiceover is soothing. I’ve been trying to understand my nutrition better lately and Healix AI helped me get a clearer picture too.

By the way, how tall are you, sis? Because you look tall

In Italy,🇮🇹 we cook the cherry tomatoes with the garlic first. Then you throw the shrimp into the pan and let them flavor with the tomato. And then you cook the pasta and mix it together, possibly adding a little...water for cooking fisch, and of coir's the basic it's good olive's oil

Share more! 🎉

The algorithm recommended you to me, but I’m really glad I clicked.
I find your voice very comfortable to listen to.
As someone who loves vlogs and is interested in learning English, your content is perfect for me.
Thank you for all the hard work you put into filming and editing.
I’ll definitely keep following you.
Support from faraway China 🇨🇳

Really enjoyed the way this video presented its content clear, useful, and engaging 👍

Oh my goodness. My daughter loves to dance when foods comes to play too. Glad I found you for healthy food options.

Written recipes? I suspect your channel will grow more with this as other sites do have them

I came here to learn English 😭