When people find out I am a registered dietitian they always ask me one of three things:
- Can you help me eat better?
- So you eat healthy all the time, right?
- Are you judging me for eating this?
In case you were wondering, the answers to those questions are yes, usually, and not at all.
Full disclosure: I don’t have a “perfect” diet. I have a busy work schedule and an active social life. Like many people, I try to make smart food choices while also enjoying delicious meals. Some days look better than others. I occasionally stray away from nutrition guidelines but am mindful of how frequently that happens. Today, I am going to show you what the diet of a dietitian looks like.
Remember, your diet does NOT need to look like this. Everyone’s body requires different amounts and types of food. I am a petite, active female in my mid-twenties with no food allergies. I typically eat around 1,800 calories a day.
When I wake up in the morning I get a pot of coffee started. I was first introduced to coffee while touring a coffee farm during a study abroad trip in Costa Rica. There, the only way to drink it is black, and I carry that habit on today.
While my coffee is brewing, I make breakfast. This morning I had some extra time, so I made a veggie and cheese omelet. I used one egg, tomatoes, green onion, bell peppers, jalapenos, and a slice of cheddar cheese, then topped it with some hot sauce.
On the way to work I stop by the gas station and pick up a 32-ounce unsweet tea and add a packet of Stevia from home. I don’t typically drink tea at work, but my to-do list is pretty long and some extra caffeine is necessary.
I brought blackberries and a cutie to work for a mid-morning snack. I’ve heard other RDs/nutritionists tell people that you shouldn’t eat too much fruit because of the sugar content, which always makes me roll my eyes. I crave sweets ALL DAY and my body likes me much more when I snack on fruit opposed to the candy my co-worker keeps on her desk.
For lunch, I had an item from work called “Stuffed Acorn Squash”. It is ground pork seasoned and mixed with onion, celery, and apples before being stuffed into half of a roasted acorn squash. It is served with sauteed green beans. Each meal we sell contains 4-6 ounces of protein and at least 2 cups of veggies.
I ran out of tea after lunch and drank about 2 cups of water before I left for the day.
I had my favorite meal planned for dinner – pork cutlets, carrots, and wild rice with gravy. Not pictured is a cup of milk on the side. Not necessarily the healthiest meal, but I have been craving it for over a month. 🙂 I try to make my dinner 1/2 vegetables, 1/4 whole grains, and 1/4 protein. I failed at first but went back for more carrots after I finished my plate. (My mother would be so proud).
After dinner, I head to the gym. My goal is to get there 3-5 days a week and do at least 30 minutes of cardio and 20 minutes of muscle work (arms, legs, and/or abs) during each session. I have to admit, my wireless headphones died 20 minutes into my run so after 30 minutes on the treadmill I went home and did my favorite 10-minute arm workout. I make sure to finish my 16-ounce water bottle while at the gym. Today’s post-workout snack was a banana.
Again, my diet differs daily depending on my schedule and cravings, but I try to eat frequently and to sneak fruits and vegetables into my day whenever possible.