A Typical Day of Eating for this Functional Dietitian

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Often times, I have people ask me, “what do you eat?”. I strive to feed myself and my family with clean, whole foods. You’ll notice from this sample day, my meals are simple, quick and follow a bit of the 80/20 rule (80% good choices, 20% fair).

Breakfast:

One cup organic black coffee

Smoothie – 1/2-3/4th cup frozen unsweetened organic berries; 1/4th of a lemon (rind left on); 1/2 cup organic soy milk; 1/4th of an avocado; 1 Tablespoon almond butter; 1-2 Tablespoons flax or chia seeds. Blend all ingredients until smooth (add more soy milk if needed). Sometimes I top the smoothie with 2 or 3 tablespoons of gluten-free, low-sugar granola.

Snack: 12 cocoa almonds and a clementine; Warm water with lemon

Lunch: “Homemade Soup” – Mix together and heat organic vegetable broth, 1/2 can organic seasoned tomatoes, leftover roasted vegetables from last nights dinner, cubed tempeh or tofu, leftover brown rice or quinoa; 6-12 nut or seed crackers; Sparkling water with a splash of ginger infused balsamic vinegar.

Snack: 1 apple sliced and dipped in soy yogurt or nut butter; Organic mint green tea

Dinner: Baked salmon seasoned with lemon pepper, roasted sweet potato wedges seasoned with sea salt and coarse black pepper, roasted balsamic Brussel sprouts, a large salad made with mixed greens, chopped vegetables, fresh lemon juice and olive oil, a glass of wine and water.

Snack: 3-5 dark chocolate covered walnuts or 1/2 cup non-dairy frozen dessert; Herbal tea

Generally speaking, in order to stick to a healthy meal plan, make sure you are making choices that are realistic for you and your family. I would love to cook fancy different meals (and once and a while I do). The reality is, with our busy family, raising three teenage girls, we need to keep it simple. Our daily approach is to eat lots of vegetables and some organic protein at each meal and include daily whole unprocessed grains, calcium-rich foods and fresh fruit while limiting added sugar.

 

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