How to eat fashion models

Candice Swanepoel & Miranda Kerr. Photo: s_buckley /

How do you look like a supermodel? Besides being blessed with killer genetics, you have to also have the perfect diet and fitness routine. We rounded up five models’ diet tips for some inspiration this bikini season. Check out how to eat like models Miranda Kerr, Naomi Campbell, Kate Upton and more.

Naomi Campbell

Naomi Campbell at 2015 event. Photo: Harry Winston

Naomi Campbell is another model who is a fan of juicing. She told Shape Magazine, “I don’t believe in starving myself. I’ve never done it, and I never will.” Naomi also says about her diet, “I’m even more active when I’m juicing, doing both yoga and Pilates every day.” Hot water with lemon, herbal tea, salads with fish or steak and cold pressed veggie juices are her favorites.

Miranda Kerr

Miranda Kerr

What does Australian model Miranda Kerr eat for her diet? She revealed her secrets below.

“I studied integrated nutrition in New York and back in Australia, so it’s very important to me. I like salmon, avocado, eggs, and green juices, and I put lemon on everything. I used to use so much salt, but I’m trying to eat less and use lemon as flavor instead. I don’t deprive myself of anything, though; I eat everything, just not all the time. If you focus on filling your body with nutrients, you don’t have to count calories, and you can have an indulgence now and again,” she told Allure.

She also revealed what she eats for a typical breakfast to Elle: “Hot water with lemon to start the day, it’s really good and it stimulates the digestive systems. …And then after that I have my cold-pressed green juice every day. And it has like kale, spinach, cucumber, celery. And then after that I’ll have eggs or oatmeal. Sometimes I’ll do quinoa, it depends on how much time I have. The eggs are easy. Eggs and avocado. And then I make my shake. And I have that throughout the morning.”

Kate Upton

Kate Upton. Photo via Instagram.

Kate Upton opened up about her regular diet routine in an interview with the the Evening Standard.

Upton starts her day with scrambled eggs (one white, one whole) and green tea. For a snack she eats 10 raw almonds with a green juice. Then for lunchtime it is quinoa with grilled chicken and vegetables. Her 4 p.m. afternoon snack is a protein bar while dinner is a sashimi or kale salad with grilled salmon and cashews.

Candice Swanepoel

Candice Swanepoel. Photo via Victoria’s Secret.

“I eat whatever I want, but to me it needs to be healthy – I always think about what sort of vitamins are in the food and what it’s giving my body…I make sure I eat a lot of protein, carbohydrates, good sugars and good fats, like avocado,” she said in an interview with makeup artist Wendy Rowe.

“I always have coffee and a protein shake, and I like a big breakfast of eggs, bacon and croissant.”

“I’ll have a chicken or steak salad with quinoa – protein is really important.”

“I listen to my body and eat whatever I feel it needs on that day – I’m quite in tune with my body, so can feel whether I needs more pasta or protein. I love a good steak or grilled salmon, and I love anything teriyaki!”

“I’ll treat myself to chocolate and cookies, but I’ll never over-do it. I’ll just have a small piece if I need a little sweet something, but I won’t go back for more.”

Joan Smalls

Joan Smalls for United Colors of Benetton

Puerto Rican model Joan Smalls takes a portion control method to her diet.

She told Estee Lauder, “ tried to have me write down my daily diet, and I never filled it out because I felt guilty if I had pizza for lunch, and rice, and this meat, and that meat, and pancakes, and bacon. And he would be like, “Joan, where are the vegetables?!” (Laughs). But one thing I did learn with is portion control because a lot of people tend to overeat even though they’re already full. And I started drinking juices that contain vegetables. Baby steps!”
Beautiful Blonde ZARZAR MODEL Brooke Rilling Modeling In San Diego County Southern California For High Fashion Ads In Beautiful Black Dresses. ZARZAR MODELING AGENCY Model Brooke Rilling Knows The Right Foods To Eat To Look Even More Beautiful, Healthier, And Pretty.

Millions of women are always wondering what our fashion models do to look so beautiful and pretty, and one of the short answers that we give our millions of fashion modeling fans from around the world is that our models exercise a lot, they sleep well, they keep their stress levels to a minimum, but most importantly they eat well. As our modeling agency continues its “How To Look More Beautiful” educational series we can honestly say that what a woman eats will have a profound effect on her overall looks, her weight, her skin tone, and everything else that can make a woman look more beautiful and pretty. If you have always wanted to look more beautiful and pretty and have that amazing skin glow that will make you look so much younger than your actual age, then we encourage you to read on and learn from our beautiful models who follow these simple steps for beautiful healthy looking skin. According to health and nutrition experts, it is possible to look younger by eating specific foods and avoiding others. Thus, today we present to you the secrets to healthy looking skin in order to look more beautiful and younger.

How To Eat Healthy And Lose Weight: Foods To Avoid For Healthy Looking Skin And To Look More Beautiful And Younger

We start the list of foods that women should stay away from (actually run away from them as these foods will do some serious damage to your skin and your overall health):

Sugars And Trans Fats:
Sugars and trans fats are found in processed refined foods, white flour, and fast foods (think McDonald’s, Carl’s Jr. and Burger King). Excess sugar attaches itself to collagen in a process that makes your skin stiff and inflexible. Losing this elastic resilience of your skin will give your skin deep wrinkles and make it look old, really old. Trans fats clog and stiffen the arteries and smaller blood vessels producing the same devastating results on your skin and your overall body and health. Refined white sugar isn’t any healthier, but you can replace it with small amounts of nutritional sweeteners, including honey and maple syrup, all of which have high levels of vitamins and minerals for healthier looking skin.

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Fried Foods And BBQ Charred Foods:
Modern diets are largely heat processed (deep fried, roasting, BBQ charred) and contribute to collagen breakdown in your skin, leading to more wrinkles and a not very pretty crusted looking skin.

The health problem: Modern wheat is nothing like the grain your mother or grandmother consumed and would eat every single day. Today wheat barely resembles its original form thanks to extensive genetic manipulations to increase yields. Basically, you cannot change the basic characteristics of a plant without changing its genetics, biochemistry, and its effects on women who consume it every day. In fact, modern day bread and wheat is triggering all sorts of health problems for women: everything from digestive diseases like celiac and inflammatory bowel disease to acid reflux, obesity, awful looking skin, and all types of skin disorders. If there is a food that gives women and models extravagant, extraordinary, and unexpected benefits when avoided, it is bread. And our modeling agency does not mean white bread but ALL bread: white bread, whole wheat bread, whole grain bread, organic bread, French bread, Italian bread, fresh bread, day old bread…you get the point. If a woman would like to look beautiful, pretty, and younger while dramatically improving her overall health and losing weight then avoiding bread is a must specially if she would like to have beautiful glowing skin.

Beautiful Blonde ZARZAR MODEL Jessica Paterson Modeling In Los Angeles Southern California Modeling In Sexy Light Blue Bikinis And Swimsuits. ZARZAR MODELING AGENCY Model Jessica Paterson Knows The Right Foods To Eat So That She May Look Even More Beautiful And Pretty.

Diet Soda:
Stay away from any diet soda or diet foods, sugar-free candies, and gum containing artificial sweeteners such as sucralose, aspartame, acesulfame K, and neotame, among many other toxic artificial sweeteners. The safety data on these sweeteners is shrouded in controversy and conflicts of interest with the manufacturers of these chemical compounds. Furthermore, independent research strongly suggests that when metabolized in a woman’s body, these sweeteners can cause health related issues and problems related to metabolism and weight gain, neurological diseases, joint pain, digestive problems, headaches, depression, inflammatory bowel disease, chemical toxicity, and cancer, among other serious diseases. The bottom line: If you want to look healthy, lose weight, look more beautiful and younger than your actual age, but most importantly become healthier through proper smart nutrition then stay away from all sodas. And if you must have a soda like a Coca Cola or a Pepsi then stay away (better yet run away) from their diet versions.

Artificial Sweeteners:
Ironically, there is a lot of evidence that suggest using artificial sweeteners, which have zero calories, is just as bad for your waistline and your health as using regular high-calorie sugars. Not only are artificial sweeteners bad for your health but they are also unnatural, nonorganic, taste horrible, and lead to all sorts of bad health consequences.

Chain Restaurant Ice Cream Sundaes:
The health and beauty problem: no matter where you go to eat, the ice cream sundaes made in most chain restaurants have a couple of things in common: super sized portions and an ingredient list a mile long that will make you gain weight faster and cause serious health problems faster than you can blink an eye. All you really need for ice cream is milk, sugar, and maybe a little vanilla or strawberries, but somehow these places are loading it up with corn syrup, high fructose corn syrup, cellulose gum, and vegetable shortening. In addition to being extremely unhealthy, these additives are usually derived from genetically modified corn and soy. This is certainly not the way to eat healthier and an express way on the highway to make you age faster and look much older (besides gaining a lot of weight and messing up your arteries and health).

Corn And Butter-Flavored Microwave Popcorn:
Today’s corn plants are more like little pesticide factories with roots. Most of the nation’s corn supply is genetically engineered to either produce its own pesticide supply within the plant or withstand heavy sprayings of chemicals which end up inside the food. Avoid corn because most corn is genetically modified, and on top of that, most of the seeds are treated with systemic pesticides that slowly impair our health.

 In one way or another, corn is present in the vast majority of processed foods. From ketchup to salad dressing, and even bread, it is hard to escape corn ingredients. One to look out for is high fructose corn syrup. Always try to avoid foods containing high fructose corn syrup. Not only is it extremely unhealthy, but the pesticides used in the production of the corn is detrimental to our health which will also affect your skin and the way you look.

 This is not the way to go if you would like to eat foods that make you look younger and make you look beautiful and healthier. If you must eat corn choose organic.

Industrially Produced Hamburgers And Almost Anything From McDonald’s:

The health problem: cattle raised in filthy conditions, pumped full of growth hormones and fed diets composed mostly of genetically modified corn are three major reasons humane, grass fed ground beef is a better alternative for your burger and your health. But they aren’t the only ones because while a steak or roast usually comes from a single animal, processors of ground beef combine meat from hundreds of animals. This vastly increases the risk of contamination creating a huge danger to your health. If you truly love hamburgers and must have them make sure that you only eat them when they are grass fed and ground by a butcher.

But the truth is that if you wish to look like a model and feel beautiful and pretty like a model and have an incredible looking body with glowing looking skin then you must avoid hamburgers at all costs. No exceptions, except maybe the day after you walk the Victoria’s Secret fashion show as your reward (or your birthday if you are not planning on becoming a lingerie model and modeling for Victoria’s Secret any time soon). Furthermore, f
ast food typically is loaded with all sorts of the ingredients mentioned earlier in our list: genetically engineered corn, food dyes, artificial sweeteners, and other bad actors in the food supply that will certainly not help you to look more beautiful and pretty with healthy looking glowing skin. The type of farming that supports this type of food business relies on harmful chemicals that not only threaten human health, but also your overall looks.

If you are looking for foods and ingredients to eat and drink that will give you youthful looking skin in order to make you look younger and more beautiful then seriously avoid these foods.

Beautiful Blonde ZARZAR MODEL Jessica Harbour Modeling In Los Angeles Southern California Modeling In Sexy Little Black Dresses For Spring Summer Fashion Ads. ZARZAR MODELING AGENCY Model Jessica Harbour Knows The Right Foods To Eat To Look Even More Beautiful And Pretty.

ZARZAR MODELS is one of the top modeling agencies for women in the United States representing models in print fashion editorials, high fashion runway, film, television commercials, and promotions. The agency represents top models in all of the major fashion cities and counties including Los Angeles, Beverly Hills, Hollywood, Orange County Southern California, San Diego, San Francisco, Las Vegas, Phoenix, Miami, New York, Chicago, Toronto, London, Paris, Milan, Sao Paulo, and Tokyo and recruits and represents models throughout the world through its global fashion and modeling network.

10 Foods Fashion Models Eat To Stay Thin

Have you ever looked with envy at fashion models and wondered how in the world they manage to stay so freaking thin? Perhaps they don’t eat at all, you might assume. Or perhaps they only eat “rabbit food”, cutting out snacks, such as chocolate. Perhaps, you assume, they operate in a world where glamour is put before health.

Fashion models do have a strict, regimented diet before fashion week. Like any athlete, they have to be careful with what they eat, so that they can perform their job to the best of their abilities. But what they eat, and what they don’t eat, might just surprise you. Let’s take a look at a few of the foods that fashion models eat to stay thin.

Fruit, Fruit And More Fruit

Fashion model Megan Williams says that the clue to her slender body was in the snacks she ate. It turns out that fashion models do snack, but they don’t snack like you and I. Instead of cupboards of sweets, they gorge on “fruit, fruit and more fruit”. Basically, as much as they can handle.

The top eight fruits that fashion models consume include blueberries, oranges, apples, bananas, kiwis, grapes, strawberries and papayas.


Fashion models can often be spotted backstage chewing on a piece of chocolate to keep them going, while they wait for their turn on the catwalk. But chocolate also forms an essential part of their diet.

Chocolate is crammed with healthy antioxidants, and dark chocolate in particular is really good for cardiovascular health. Moreover, if you don’t eat too much of the milkier seductress, you certainly won’t be piling on the pounds anytime soon.

Fashion model and part-time food blogger Lisa Siva admitted that she eats a bowl of homemade chocolate for breakfast, which she compliments with pistachio granola and yogurt.

Green smoothies

A lot of fashion models, particularly in the run-up to fashion week, are stick thin. Because many of them weigh less than 120pounds, they are at serious risk of developing osteoporosis, a debilitating disease that causes weakened bones.

For this reason, it is super important that they find their nutrients and calcium from somewhere to keep their strength up. Green smoothies, that include kale and spinach are a favourite of fashion models. It is also low in calories, so can keep you thin, but high in nutrients and vitamins, dietary fiber, protein, vitamins A, C, K, B6, copper, potassium, manganese, as well as that all important nutrient, calcium. Combined, these nutrients are amazing at strengthening our bones, teeth and muscles. Just what a fashion model needs!

Here is a great recipe of amazing green smoothie: blend one handful of kale, one handful of spinach, two frozen bananas and a tablespoon of maple syrup. Delicious!


Like top athletes, fashion models have to be super focused when doing their job. They simply cannot let their concentration waver as they strut their stuff on the catwalk.

For this reason, foods that enhance our brain’s cognitive functioning are important, and one such food is salmon.

Salmon is a fish that gives us a mental boost, thanks to its richness of omega-3 fatty acids. Anya Kazakova eats salmon each day for breakfast, as it not only improves mental sharpness, but also aids with weight loss. Salmon is also a lean protein that you can pair up with various vegetables. Lovely.


Water is a great way to stay fairly filled-up without putting on weight. Because many of us get our water from our food, our body often tells us we’re hungry when we’re actually just thirsty. So, instead of reaching for a glass of water to satisfy our appetite, we reach for a hamburger.

Models know the truth, and instead of reaching for that burger, they pour themselves a glass of water.

Part 1 Making Healthy Food Choices

  1. Eat lots of fruits and vegetables.

    Eating fruits and vegetables will provide your body with the nutrients it needs and, because they are relatively low in calories, you will get to enjoy eating higher volumes of food than you would if you were eating high-fat foods. This will leave you feeling more satisfied.

    • If you have a hard time eating enough fruits and vegetables, try juicing them.
  2. Eat complex carbs.

    Carbohydrates are also important for a healthy diet, but aim for whole grains instead of refined carbohydrates. Brown rice, whole wheat pasta, and oats are all good options.

  3. Don’t forget protein.

    Protein is extremely important because it leaves you feeling full and energized for a long time, which will prevent you from overeating. Protein also requires more energy to digest than carbohydrates, which means you are burning more calories.

    • Meat and fish are excellent sources of protein. You can also get protein from eggs, lentils, beans, cheese, yogurt, whole nuts and nut butters.
  4. Know the difference between good and bad fats.

    It’s good to consume a moderate amount of polyunsaturated fat, which is found in things like nuts, olive oil, avocados, and fatty fishes. Limit your consumption of saturated fats, which are found in meat and dairy products, by choosing low-fat options.

  5. Cut out processed foods.

    Anything that is made with chemicals or refined ingredients is considered a processed food. This includes everything from white bread to bacon to potato chips. Overly processed foods are bad for you because they are typically high in calories, bad fats, salt, and sugar, but low in fiber, vitamins, and nutrients. This means you will not feel satisfied for very long, so you will continue to consume more and more calories.

    • Processed foods can also be addictive. It might be hard to cut them out at first, but once you get used to eating real food, you’ll be glad you did.
  6. Watch out for sugary drinks.

    If you’re drinking soda, juice, or sweetened coffee, you are probably consuming extra calories. The body doesn’t process these liquid calories the same way it does with solid food, so you will probably feel just as hungry after drinking them.

    • Diet sodas are not helpful for weight loss either. Even though they are calorie-free, they still trigger your body’s production of insulin and storage of fat. Studies have shown that people who drink diet soda regularly are more likely to gain weight than people who don’t.
  7. Sip on water.

    In addition to keeping your body hydrated, drinking water can also help you eat less. Your body can sometimes mistake thirst for hunger, so the next time you think you feel hungry between meals, see if you feel satisfied after a bit of water.

    • Try to drink at least eight glasses of water each day.
    • If you find plain water too boring, add some fruits (e.g. lemon, lime) or herbs (e.g. mint) to it for added flavor.

Part 2 Kicking Bad Habits to the Curb

  1. Don’t skip meals.

    Skipping meals can cause your metabolism to slow down and it can also cause you to overeat because you will be very hungry by the time you do allow yourself to eat.

    • Eating small snacks between meals is helpful for some people. If this helps prevent you from overeating at meals, go for it! For the best results, try a protein-packed snack that is 200 calories or less.
  2. Stop eating when you’re full.

    Many people will eat as much food as there happens to be on their plate, without stopping to think if they are still hungry. Start being more mindful by stopping yourself after you’ve finished half of your food and asking yourself if you are satisfied or still hungry. Don’t deprive yourself of more food if you are still hungry, but stop eating if you realize you are not.

    • It might also help to eat a little slower, so your body has a chance to begin digesting and can let you know when it has had enough.
    • Practice what is known as “hara hachi bu,” which means eating until you feel about 80% full.
  3. Don’t eat for emotional reasons.

    It might be hard to recognize at first, but the next time you reach for a snack between meals, ask yourself if you are feeling angry, lonely, or tired. If you are, think about other things you can do to feel better. Going for a walk or calling your best friend might give you the pick-me-up you need.

  4. Don’t obsess over food.

    While it’s important to make good decisions, try to take a more relaxed approach to it. You will have much more success in losing weight if healthy eating habits become a regular habit that you don’t have to think about.

    • Try thinking more about the healthy foods that you will add into your diet than the bad foods you will eliminate. Also, try to find healthy foods that you genuinely enjoy eating. If you do both of these things, you may not even crave unhealthy foods anymore.
    • Instead of depriving yourself of the foods you love, allow yourself a little indulgence once in awhile. In fact, deprivation can lead to overeating, so it may be healthier to give in to your cravings every so often. This means you can still eat chocolate or bacon, as long as it’s in moderation.
  5. Don’t be caught unprepared.

    Always bring healthy snacks, like raw fruits and vegetables, nuts, and low-fat yogurt with you when you go out. This will prevent you from giving into temptation if you get hungry and there are no healthy options available where you are.

  6. Don’t store junk food in your house.

    It’s much easier to avoid eating junk food if you don’t have any readily available. When you feel the need to indulge yourself, go to the store and purchase a single serving of your favorite snack. Bringing it home will make it very hard to keep yourself from overindulging.

Part 3 Incorporating Other Healthy Habits

  1. Try counting calories.

    If you need the structure of a diet to reach your goals, keep track of everything you eat and calculate the number of calories you are consuming by using an online calorie counter. Then compare that number to the number of calories you actually need.

    You can find this out by using an online Basal Metabolic Rate (BMR) calculator, like the one here;

    • Use this information to cut your calories by a safe amount. A modest reduction in calories, combined with a modest increase in activity, can go a long way in helping you reach your weight loss goals.
    • Never consume less than 1,200 calories per day unless you are instructed to do so by a doctor and you are under medical supervision.
    • To help you keep track of your calories on the go, try downloading a mobile app such as MyFitnessPal or SuperTracker.
  2. Use healthy last-minute diet tricks.

    If you need to slim down for a big event, make sure to diet in a healthy way.

    • Ramp up your healthy eating habits by making sure everything you eat is high in nutrients and vitamins.
    • One easy trick is to cut out foods that cause inflammation. Common culprits are alcohol, grains, and sugar. Instead, eat lots of green vegetables. This should leave you looking and feeling less bloated in a pinch.
  3. Exercise.

    Aim for 30 to 60 minutes of exercise each day. You can incorporate a combination of structured workouts, like jogging or taking a yoga class, and everyday activities, like walking up the stairs, into your lifestyle.

    • Assess your activity level by wearing a pedometer. This will give you a good idea of how much you are already moving during an ordinary day and how much activity you need to add into your daily routine.
    • A combination of different types of exercise is ideal because it will allow you to focus on different muscle groups.
  4. Get plenty of sleep.

    In order for your body to function at its best, it needs ample time to recharge and regenerate. Aim for eight hours of sleep every night. If this is impossible, see if you can get an extra 15 to 30 minutes each night. Anything helps!

Community Q&A

Add New Question

  • Can I eat meat at lunch instead of fish or egg?

    wikiHow Contributor

    You can do so in moderation. Try to stick to lean meat, like chicken breast.

  • What should be the weight of a model and does the age matter?

    wikiHow Contributor

    Weight (and height) depend(s) on the type of model. The height of a female model is usually around 1.70m to 1.79 and for male it’s usually around 1.80m to 185m. Age doesn’t matter at all; for example, there are also kids who model.

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  • Don’t be upset if you don’t get results right away. It may take some time for you to reach your goal.
  • Small changes to your lifestyle can make a big difference! If you are feeling overwhelmed by all the changes you will have to make to achieve your goals, start with one thing at a time.


  • If you are suffering from an eating disorder, get professional treatment right away.
  • Do not stop eating completely, even for just a day. This can lead to lots of health problems and even weight gain.
  • Beware of unrealistic expectations. Everyone’s body is different and it may not be possible for you to look exactly like your favorite model. Instead of comparing yourself to others, aim for your own personal best.
  • There are lots of unhealthy ways to lose weight, but they’re not worth it! Stick to a healthy diet and an active lifestyle to look and feel your best.

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