So what do you eat? I am not for sure if all dietitians get this question, but there is something intriguing to people about what the Dietitian eats. Do they follow what they preach? Do they ever eat French fries? Will they ever eat Ted Drewes? My eating philosophy is to strive for an 80/20 rule. I eat wholesome, and what I consider “healthy foods” 80% of the time and 20% of the time, my choices are less “nutrient-dense.” I also would admit, that my eating habits on the weekend are quite different than during week. If you are like me and most of my nutrition clients, your weekend habits are probably different as well. So, I will only confess, for now, a weekday. I included some brand names and calories so you can decide for yourself if you are interested in ever checking out something on the list. (: Breakfast: 6am 1 Trader Joes Mango and Berry Bran Muffin: 240 calories, a lot of fiber. I believe it contains 8 grams of fiber or more. I love these muffins because they are filling, contain real hunks of mango, and of course, taste good. 1 TBSP peanut butter. Breakfast is not breakfast to me unless it contains peanut butter. It is my favorite food. The PB went on the TJ muffin. Calories: 100, good source of monounsaturated fat. Little bit of Sugar-free syrup. Sugar-free syrup contains 35 calories per 1/4 cup and real maple syrup contains 200 calories in 1/4 a cup. Yes, I know it contains artificial sweeteners. I am not concerned with these sweeteners in the small amount that I use them. Research still shows that in moderation they are considered safe. 10 calories, the artificial sweetener used in this product is called Splenda or sucralose. Still eating… Morningstar Soy Sausage Breakfast Patty: 80 calories. I love morningstar soy products. They have great black bean burgers, and other tasty soy products as well. Coffee. One of our favorite wedding gifts so far was a coffeemaker from William Sonoma, it grinds the beans, filters the water, and no fail, makes a perfect cup of coffee. I put 1 pack of Splenda, and 2Tbsp fat free half and half in my coffee. 20 calories. Breakfast Grand Total: 450 calories. Perfect. I shoot for somewhere around 500. SNACK: 9am Low-fat Jarlsberg (swiss) cheese. Time for a calcium food. I get this cheese at a reasonable price from Trader Joe’s, it doesn’t taste low-fat and it is 50 calories. LUNCH: 11am (If I can hold out that long…) Egg Sandwich: Thomas Whole-Wheat English Muffin (120 calories), 1 egg (75 calories), 1 slice low-fat Jarlsberg cheese (50 calories). This morning, I was in a hurry and had to pack fast. Once again, another wedding present comes to the rescue. The Egg McMuffin maker machine. It toasts your bread, hard boils your egg, and cooks the ham all at the same time! I leave off the ham. Calories: 245 Carrots: I don’t buy the baby carrots. More often than not, they are slimey and don’t taste as sweet. Two hand-peeled carrots (no machine needed) ~35 calories Apple: Apples are one of my favorite fruits. They are satisfying, filling, and aren’t messy. It is also almost apple season , and now is the time to buy! 80 calories. Miniature Dark chocolate with peanuts. I enjoy sweets, especially dark chocolate. 30 calories. Diet Coke: caffeine pick me up after lunch. 0 calories. Grand Lunch Total: 390 calories SNACK 2pm : Whole-wheat tortilla (120 calories) with a little less than 1 Tbsp peanut butter (80 calories). Tortillas are so versatile. I find this snack easy to transport and also incorporates my fav food, peanut butter. Calories: 200 Dinner: 6pmRed Pepper Pasta (200 calories) with “homemade” marinara sauce (160 calories). The sauce literally took 15 minutes. I started out with garlic, red wine, balsamic vinegar, and olive oil. To that I added tempeh (a meaty, fermented soy food), cut up tomatoes, mushrooms, kale (my favorite leafy green) and Tony’s Jarred Mariana Sauce. I had a side of yellow squash (50 calories) with rooster sauce (it is a hot sauce). I have to say, this meal so far was my best. It was jammed pack with vitamins and minerals: A meal other dietitians would be impressed with. Calories: 430 calories SNACK: 8pm 1 Van’s Belgium waffle (100 calories) with a touch of cinnamon and whipped cream (50 calories) . Van’s waffles can be found in the “healthy” freezer section at the grocery. I choose these waffles over others for their fiber content and taste. 1 low-fat hot chocolate with cool-whip (150 calories). Yum. Hot chocolate is my comfort food that I have before bed, it helps me sleep. Calories: 300 Total Days Calories: 1820 This might be my longest, detailed blog yet, people might be sorry when they ask a dietitian next time…so what do you eat?!!!
Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.