Lesley Maxwell, who is 65 years old, is used to people doing a double-take when they see her. After all, she’s in incredible shape. Maxwell has made a career of helping people 40 and older get in the best shape of their life. Her own health journey started when she was 49.
To stay in shape, strength training is a core part of Maxwell’s fitness routine. But she emphasizes that diet is equally important. What does Maxwell eat to stay in the best shape of her life and fuel her strength training workouts? Here, she shares her food philosophy, including the one afternoon snack she eats almost every day.
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The Food Philosophy Lesley Maxwell Follows To Stay in Shape and Fuel Her Workouts
“People find it hard to believe that I eat at least five times a day,” Maxwell says. This, she says, is key for fueling her body. Maxwell prioritizes protein in her meals and snacks, a crucial nutrient for preventing muscle loss, which starts to occur after age 30.
The vast majority of the time, Maxwell cooks her food (instead of eating out). That way, she can control the ingredients and portion sizes. “I don’t really eat junk food or anything overly processed. I eat a lot of one-ingredient foods, like eggs, tuna, broccoli and rice,” she explains. When she’s grocery shopping, she loads her cart up with one-ingredient foods like these. If the packaging has a long ingredients list, it goes back on the shelf.
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One mistake Maxwell says many people make when trying to lose weight is focusing on cutting calories. While being in a calorie deficit does lead to weight loss, Maxwell says it’s important to pay attention to the nutrients in your food, including protein, fiber and healthy fats. This, she says, is key for providing the body with energy and also helps keep blood sugar levels steady. It also helps prevent overeating later when you do sit down to a meal.
The Snack She Eats Almost Every Day
Maxwell says that one of her all-time favorite snacks is two or three whole eggs, sauerkraut and a slice of sprouted bread. “I like to call snacks ‘mini meals’ and I always include a protein, fat and a carbohydrate,” she says. In this snack, the eggs serve as both the protein and fat (eggs are a good source of omega-3 fatty acids) and the sprouted bread is the carbohydrate source. The sauerkraut is high in fiber and includes probiotics, which is good for gut health.
Another snack that Maxwell says she has on repeat is tuna, basmati rice and avocado. In this snack, the tuna serves as the protein source, the avocado provides the healthy fats and the rice is the carbohydrate.
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When it comes to crafting her meals and snacks, Maxwell says she follows a method she calls “one carb at a time.” This method is exactly what it sounds like, including only one carb-heavy food per meal or snack.
Ensuring that her snacks always include protein and healthy fats helps keep Maxwell’s energy levels steady. “Protein and fats keep my blood sugar levels steady so I’m not reaching for something sweet. Plus, eating nutritious food ensures I have lots of energy for the rest of the day,” she explains. “People often eat something sweet as they feel a lack of energy or slump in the afternoon. By fueling your body, you’ll be satiated for the rest of your day and won’t be craving a sweet snack.”
For most people, healthy snacking only happens when it’s easy. When you’re hungry but don’t have any nutritious foods prepped and ready to eat, it’s much easier to reach into the pantry for chips or an ultra-processed snack bar than take the time to make something healthier. To overcome this hurdle, Maxwell recommends prepping your snack foods in advance. For example, set aside time on the weekend to cook the rice or hard boil eggs you can use in your meals and snacks throughout the week.
Maxwell is living proof you don’t have to skip snack time to stay in shape. When your snacks have protein, healthy fats and carbohydrates, you’ll be fueling your body properly. And that feels so much better than being hungry.
Next up, here are 20 heart-healthy snacks dietitians love.
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