Clients frequently ask me what my diet looks like. I think it’s their way of sizing me up and making sure I practice what I preach. For the same reasons I don’t want a doctor that smokes, my clients don’t want a dietitian who binges on sugar and never eats vegetables. I do find this question important, however, and believe it gives great insight into my work and philosophy on health.
In an effort to answer the question, I have detailed a sample day in the life of me. Health is more than what you put in your body, so you’ll see some notes about my behaviors around food and my body. Keep in mind, my life circumstances may be different than yours. I am a healthy 6 ft tall woman weighing around 165 pounds so my energy needs will vary from your own. My environment is constantly changing and so is my diet; what I am eating in my 30’s will likely be different in my 40’s, 50’s and beyond. In either case, this is just a sneak peek in response to the question I get from time to time. I hope it also conveys that I leave room for “treats” and eat without judgement or guilt about 99% of the time.
A day in the nutritional life of me
Upon waking I drink a tall glass of room temperature water. This help hydrate me after a long night’s rest.
- 2 organic eggs fried over-easy in coconut oil or grass-fed butter
- Sauteed kale in olive oil and spices with a Tbsp of kimchee or raw sauerkraut
- 1/2 avocado with sea salt
- 1 cup brewed coffee with 1 Tbsp whole-fat cream (coffee by itself makes me feel ill)
- Notes: I do my personal best on a higher fat and protein breakfast
- Green smoothie made with kale, spinach, cucumber, broccoli, mango, mint and coconut water OR handful of gluten-free crackers and hummus
- Notes: Sometimes I skip a morning snack if I am busy or satisfied from breakfast.
- Left overs from the night before. Today consisted of gluten-free parmesan crusted chicken breast and oven-roasted broccoli with a small serving of brown rice.
- After lunch, I pour myself a large glass of iced green tea with a lemon wedge.
- Notes: When I am at home, I always eat lunch at the table. I rarely do salads because they rarely fill me up and usually leave me wanting more.
- Plain greek yogurt with honey, Whenever Bar, or a handful of nuts.
- Notes: Sometimes I don’t need a snack and when I don’t, I don’t force myself to eat one.
- Varies, but always includes a generous serving of veggies. Tonight’s dinner will be baked spaghetti squash topped with marinara meat sauce and spinach.
- Notes: I almost always eat dinner sitting down at the table without distractions. Rarely, (though it does happen) I will eat dinner in front of a screen. 1-2 times/week I will have some wine or beer with my meal.
- Occasionally I’ll have a bowl of ice-cream or a couple of pieces of chocolate other nights I’ll eat some fruit and be fine. Sometimes a cup of warm tea is all I need.
Calorie info: No idea and I’m not interested in calculating it! Eating real, unprocessed food has allowed me to maintain a healthy weight effortlessly. If I gain weight it is because I am eating too much processed food and/or am really stressed out. Sometimes counting calories can help myself and my clients learn more about food choices but it’s something I only recommend for the short term.
Exercise: I walk 30-60 minutes every day with my dog. I also stretch at night before bed. I try to mix it up with extra movement in the form of swimming, hiking, scuba diving and workout DVD’s 2-4 times/week.
Stress reduction techniques: I am still learning how to say “no” to projects and commitments that overwhelm or do not nourish my soul. I make sure I get 7-8 hours of sleep each night, no exceptions.
Confessions: Sometimes I eat too fast. Occasionally I order out for pizza. I eat organic red meat and bacon unapologetically and I won’t judge you for what’s on your plate, unless you ask me to.
So, there it is! I hope this blog helps answer your questions about me. Now, I want to hear from you. What do you expect to see your nutritionist eating on a regular basis?