A Real Look at What a Nutritionist Eats in a Day
Confession: I think about food all day long.
As a registered dietitian and the nutrition director here at GH, my whole life revolves around food: talking about it, taste-testing it, answering questions about it, reading journal articles on it, looking at ingredients in it ... you get the point. So it may surprise you that my own eating habits are a little bit less than perfect. In fact, I'm hopeful they're the exact opposite.
Let me explain. There's a perception of nutritionists that our meals and snacks should be all acai bowls and kale salads; punctuated, of course, with a #cleaneating hashtag. But the reality is this: We live in a world where the healthy eating struggle is real no matter who you are. I, too, have meetings that run through lunch and mornings when making breakfast sounds like a cruel joke, and am in a loving, committed relationship with the superfood otherwise known as red wine. And guess what? I'm still a healthy eater.
As busy working women like you and me, the last thing we need is yet another thing in our hectic, time-pressed day that just has to be perfect. And healthy eating is no exception. Especially since the higher we set the bar, the more primed we are to "fail."
That's why when our digital team asked me to write about what I eat in a day, I jumped at the chance to share just an average, wildly hectic, and totally imperfect Tuesday with you for a sneak peak into what dietitians really eat (mine includes dessert — every single day.)
Breakfast
I can't tell you how many times I've heard the following statement from clients looking to lose weight: "I have no time for breakfast." (A close second is: "What can I eat for breakfast with one hand?".) My answer to this dilemma is always fruit and a 2-tablespoon serving (1.15-ounce) "squeeze pack" of peanut butter (OK, fine: Sometimes, it's just the peanut butter). It's the right combo of healthy fat, protein, and fiber that's energizing and satisfying (and can fit in your tote/gym bag/jacket pocket ... seriously). While it's not quite substantial enough for most of us, chew on this: A little breakfast is always better than nothing.
My other go-to party trick: If you don't have time for breakfast, order a non-fat (or soy) latte (16 ounces or a Starbucks grande). You'll start your day caffeinated and with (about) 13 grams of protein, which can help tide you over until you can run out for a mid-morning snack. #NoExcuses
This morning's fancier-than-usual meal for me was a half cup of sliced banana and pineapple, some plain Greek yogurt, coconut chips, and 1 tablespoon honey peanut butter (Fancy = 3 minutes prep time). I was dragging my feet, so downed that black coffee in about 30 seconds (flowers don't hurt for a pick-me-up, either).
Lunch
Soup is my go-to year round. It's just about the easiest — and sneakiest way to include veggies in a meal without falling victim to a ho-hum salad bar (opt for tomato-based or broth based options; skip the creamy chowders). Choosing soup with a built-in protein source like this one (navy beans!) makes it a balanced lunch without any extra effort.
In other news, if you've shared a meal, drink, conference room, or subway car with me in the last few months, you're likely aware of my "pulse" obsession. They're the dried seeds of legumes, like chickpeas, peas, lentils, beans (these navy's). The U.N. named 2016 the International Year of Pulses due to their human and environmental health benefits, so you better read up on these plant-based powerhouses ASAP.
And, yes — all of those beverages are mine, and yes, I drank all of them. I get asked the "diet soda question" often, and my feeling is this: There's no definitive, scientifically proven relationship between diet soda and deleterious health effects. But there is a scientifically proven, well-established association between drinking sugary beverages (soda, juice, sports drinks, sugary coffee and tea, alcohol mixers) and increased chronic disease risk. In the context of a veggie-heavy healthy diet: I'm all in favor of a diet soda a day. Like I said before: We have to live our lives! (Oh, and also we have to hydrate significantly more than we think we do during winter months).
Pre-Dinner
I hate to play favorites with vegetables, but cauliflower really IS my favorite vegetable. And since I am so beyond #blessed to get to talk about my favorite things in a national magazine, I multi-tasked by sharing the November issue of GH with you, and roasting some cauliflower for the Thanksgiving feast. I'm a big proponent of buying pre-cut veggies when you're pressed for time because if you have to make the Sophie's Choice between buying pre-cut veggies or eating a meal sans-veggie, paying the extra dollar on occasion will keep you healthier in the long run.
Dinner
Dinner most nights for me is some kind of iteration of a dish I call "Veggie-palooza." Yep, this week's comes courtesy of leftovers: creamed spinach (this one's dairy-free and made with olive oil!), sautéed kale and edamame, and roasted Brussels with caramelized onions. I have found a way to include shirataki noodles in just about everything I make because I love the consistency and texture (they're slippery and chewy and easily take on the flavor of anything you're cooking). Plus, they're gluten-free and super low in calories, so they can be easily added to anything to optimize volume. I'm normally gung-ho about getting some lean protein in there (I think it was Beyonce who said, "If you like it, then you should put an egg on it") but the abundance of leftovers, plant protein from the edamame, and sincere exhaustion allowed me to get away with a veggie-only dinner.
Dessert
If you know me, you know I love sweets (mostly a nightly 1-1.5 ounces of chocolate). I had to share this new bean-based baked good discovery because they are truly sensational: Brownies and blondies by Pure Genius are delicious, fiber-and-protein-filled, and about 190 calories a pop — truly genius! (Not impressed: my mini-dachshund puppy, Frannie — chocolate is toxic for dogs).
Sugar has gotten a bad rap as of late — mostly because of the sneaky sources of added sugar found in many processed foods. Simple as pie: If you cut the added sugar from sweetened cereals, yogurt, drinks, and condiments, you really can have dessert every day.
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