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Amanda Bonesteel, a dedicated full-time student residing in Michigan, has recently shared her personal health journey with Business Insider. At the age of 44, Amanda is striving to lose 30 pounds and enhance her cardiovascular health, a goal she passionately pursues despite her predominantly sedentary lifestyle.

While she occasionally visits the gym, much of her time is spent seated, studying and engaging in her academic pursuits. In an effort to get expert advice on her eating habits, Amanda submitted her typical daily diet to the Nutrition Clinic at Business Insider, where registered nutritionists and dietitians assess readers' diets and provide tailored suggestions based on their individual health objectives.

Nichola Ludlam-Raine, a registered dietitian and the author of the book “How Not to Eat Ultra-Processed,” reviewed Amanda’s dietary habits. She pointed out that while Amanda is doing some aspects right, there are several areas where she could enhance her nutrition, particularly by incorporating breakfast into her routine for increased energy levels.

Amanda’s typical day begins at around 10 a.m. or 11 a.m. with a cup of coffee that contains cream and sugar. For lunch, she opts for lighter fare, such as a turkey sandwich accompanied by a banana or a bowl of soup. Her dinners tend to be more balanced, usually featuring a vegetable like green beans or cauliflower, a protein source such as chicken or lean beef, and a carbohydrate like whole grains or potatoes.

According to Ludlam-Raine, Amanda’s dinner is commendably balanced and nutrient-rich. “Incorporating a protein source, starchy carbohydrates, and a generous serving of vegetables creates a solid foundation for promoting cardiovascular health and achieving weight loss,” she stated. “This type of meal structure provides essential nutrients including fiber, vitamins, minerals, and protein, which collectively support satiety, regulate blood sugar levels, and enhance overall health.”

However, Ludlam-Raine expressed concern that Amanda may not be consuming enough food throughout the day, which could inadvertently hinder her weight loss efforts by affecting her energy levels and metabolic rate. She commented, “Starting the day with just coffee that has cream and sugar means she is going several hours after waking without substantial nourishment. This could lead to low energy and difficulties with concentration, and it may also result in overeating later in the day due to heightened hunger or cravings.”

Amanda’s light lunch could also fail to provide sustained energy, especially given the demands of her intensive studies. Ludlam-Raine further explained, “If she isn’t getting adequate protein, fiber, or healthy fats earlier in the day, her body may compensate later, potentially resulting in larger portion sizes at dinner or evening snacking—behavior that is often neglected.”

Moreover, she cautioned that under-eating can slow down the metabolic rate over time, complicating weight loss efforts. “Ironically, Amanda might not be losing weight as quickly as she hopes because she isn’t consuming enough food during the day,” Ludlam-Raine said.

For Amanda, who finds it difficult to fit in formal exercise sessions, incorporating short, regular walking breaks or quick home workouts could provide an effective means to increase her physical activity levels, Ludlam-Raine suggested.

To further support Amanda’s heart health, Ludlam-Raine recommended that she distribute her meals more evenly throughout the day and include heart-healthy fats like avocado, nuts, seeds, or olive oil, alongside fiber-rich foods such as oats, legumes, and whole grains. “Substituting added sugars in her morning coffee with sugar-free options or merely reducing the amount could also positively impact her cardiovascular health,” she added.

Additionally, Ludlam-Raine proposed that Amanda considers starting her mornings with a small, balanced breakfast—options like overnight oats, Greek yogurt with berries, or eggs on whole-grain toast with tomatoes—could help enhance her energy levels and promote progress towards her health goals.

For lunch, including protein, fiber, and healthy fats would help create a more consistent meal pattern, which could stabilize Amanda’s appetite and maintain her energy throughout the day. “In summary, while Amanda has a strong foundation with her dinners, she may be unintentionally under-eating earlier in the day, which could be stalling her weight loss and leaving her feeling fatigued or sluggish,” Ludlam-Raine concluded. “A few simple adjustments could lead to significant improvements in both her wellbeing and her body’s response.”