Eat Like a Dietitian

Healthy eating can be easy. Photo via Shutterstock.

As a dietitian, I think a lot about food. I don’t follow a special diet. I’m not a vegetarian or a vegan. I don’t eat a low carb diet or follow the Paleo diet. I don’t fast or cleanse. I just like to eat and eat well. I choose organic when I can, limit my red meat consumption, and place an emphasis on plants. I avoid drinking sugar-sweetened beverages and limit highly processed refined carbohydrates. I also know that if I have good food at home, I will eat good food.

I kept a three day food diary for Hub Health and opened up my fridge (with no notice from my editor) to show you exactly what I eat and how you, too, can eat like a dietitian.

Day 1

6:45 a.m. Breakfast: 1 cup bran cereal with almond milk and half a banana, and coffee with almond milk.

I always eat breakfast. Studies show that people who eat breakfast typically weigh less than those who don’t. Breakfast is also the perfect meal for sneaking in extra nutrients. Bran cereal is low in calories (about 100 calories in 3/4 cup), but high in fiber (5 grams per serving).

10 a.m. Snack: 6oz container Greek yogurt, 1/4 cup granola, and water throughout the morning.

Snacks are the most filling when they include a little bit of carbohydrate paired with a protein. Think Greek yogurt with a banana, apple and peanut butter, or a handful of almonds with dried fruit. Plus, snacks can also help you sneak in an extra serving of fruits or vegetables throughout the day.

12 p.m. Lunch: Chicken Tortellini soup, and water.

I usually like to bring leftovers for lunch if I have them. The chicken tortellini soup is satisfying because I get to have a taste of pasta without eating a full bowl.

3 p.m. Snack: Organic apple and almond butter, with water.

This snack will keep you energized and hydrated.

7:30 p.m. Dinner: Homemade pizza – whole wheat crust, tomato sauce, low-fat mozzarella, and then your veggies of choice. I pile them on my pizza.

Homemade pizza is one of my favorite things to make. I create one at least once per week. I buy the whole wheat dough from Trader Joe’s or Whole Foods (quick and easy) and then pile on the vegetables like mushrooms, corn, red and green peppers, onions, spinach, and fresh arugula tossed with lemon juice.

Day 2

6:45 a.m. Breakfast: 1 cup bran cereal with almond milk and half a banana, coffee with almond milk.

I find a breakfast I like and stick to it.

10:45 a.m. Snack: 6oz container Greek yogurt, ¼ cup granola, water throughout the morning.

Snack is another Greek yogurt which is high in protein (12 grams in 6oz) with granola for an added crunch.

12 p.m. Lunch: Veggie sandwich on whole wheat bread (hummus, mustard, spinach, tomato, shredded carrots, pepper jack cheese, pepper), and water.

The veggie sandwich is a quick and easy way to get a few extra servings of vegetables. You can really get creative with the vegetables on a sandwich. You can try anything like roasted eggplant, grilled onions or artichokes, or roasted red peppers, just to name a few.

4 p.m. Snack: 1/2 grapefruit, 1/2 KIND bar, and hot green tea.

Green tea gives a little boost in the mid-afternoon. 

7:45 p.m. Dinner: Chilaquiles casserole

I love the chilaquiles casserole because it makes for easy leftovers and is packed with vegetables. I’ll add fresh spinach to the layering of the casserole for an extra serving of leafy greens.

Day 3

6:30 a.m. Breakfast: old fashioned oatmeal with ½ banana and 1 tbsp peanut butter, coffee with almond milk

Old-fashioned oatmeal is higher in fiber than quick oats and the banana and peanut butter combo adds flavor plus protein.

10:30 a.m. Snack: 6oz Greek yogurt, ½ banana

Protein from the yogurt keeps me satisfied until lunch.

12:30 p.m. Lunch: leftover Mexican casserole from last night, 10 dark chocolate covered almonds, water.

The chocolate covered almonds satisfy my sweet tooth, but give the benefit of heart healthy fats from the almonds.  

3:00 p.m. Snack: hot green tea, granola bar

A well-chosen granola bar can make a great snack. I prefer Kashi brand.

8:30 p.m. Dinner: roasted chicken thighs with fennel and lemon, 1/2 cup couscous, and a simple side salad of greens, lemon juice, pepper, parmesan, 1 glass Chardonnay

Dinner consists of roasted chicken thighs with fennel. I would rather eat a smaller portion of dark meat than a larger portion of white meat for flavor. Fennel has a slight anise flavor and when roasted with lemon, garlic, and a bit of white wine it’s delicious. Chardonnay explains itself. I try to keep alcohol consumption at a minimum during the week and stick to one or two glasses of wine to accompany dinner.

What’s in my fridge:

The inside of my fridge. Photo by Allison Knott

The details:

Top shelf: baby spinach, mixed greens, Chobani yogurt, natural crunchy peanut butter, organic eggs.

Middle shelf: hummus, whole wheat English muffins, cilantro, cherry tomatoes, bell peppers, onion, lemon, fennel, eggplant.

Bottom shelf:  smoked salmon, lean ground beef, almond milk.

Drawers: produce (carrots, Brussels sprouts, lettuce).

Door: Sparkling water, wine, condiments, ground flaxseed, maple syrup.

Freezer (not shown): veggie burgers, frozen berries and mango, frozen vegetables like spinach, peppers, onions, and corn, whole wheat waffles.