The Food Diary of a Registered Dietitian

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Everything a registered dietitian eats in a day, including expert-approved nutrition tips.

I always start the morning off with 32 ounces of water. Unfortunately, I have a tendency to not drink water throughout the day and then get bad headaches. Starting the day off with water is important for hydration. Also, it helps me drink more throughout the day.

Nutrition Tip: Carry a water bottle with you to ensure H2O is never too far out of reach.

Breakfast

I love starting the day with a smoothie. I usually try and keep my fruits on the lower end and focus on good-quality fat and protein. In this smoothie, I added a quarter avocado, one tablespoon of hemp seeds, one cup of spinach, a half cup frozen strawberries, one scoop of Raw Beauty, one scoop of vegan protein powder, and topped it off with one and a half cups of unsweetened almond milk.

Protein Smoothie - Registered Dietitian Food Diary - The Wellnest by HUM Nutrition

Nutrition Tip: Start the day off with protein, fat, and fiber to help balance blood sugar and decrease sugar cravings throughout the day.

Tea break! Any excuse I can give myself to drink more liquids is always a win. I recently got a variety of loose teas and this cute little tea pot to brew it in. Today I’m drinking ginger tea, which warms me right up. Also, nothing makes me happier than this poo mug to drink it out of. (To learn why, check out the post we did about stool testing!)

Brew Tea - Registered Dietitian Food Diary - The Wellnest by HUM Nutrition

Nutrition Tip: Ginger is an anti-emetic and helps settle an upset stomach. It’s also anti-inflammatory.

Lunch

These are leftovers from dinner last night. We made a big salad with turkey, chickpeas, eggs, carrots, shredded broccoli, and olives. I topped it with lemon and Bragg Vinaigrette, one of my favorite dressings.

Salad - Registered Dietitian Food Diary - The Wellnest by HUM Nutrition

Nutrition Tip: Dressing can make or break the health factor of your salad. As a result, Be on the lookout for added sugar and hydrogenated fatS and avoid dressings containing these ingredients.

Snack

My friend made me some non-dairy coconut yogurt, and I topped it with sweet-and-spicy pecans from Trader Joe’s. They were so good I had another small handful! Sweets are my weakness.

Coconut Yogurt - Registered Dietitian Food Diary - The Wellnest by HUM Nutrition

Nutrition Tip: Protein and fat make for a great snack pairing! It’ll help keep you full longer and stabilize your blood sugar.

Dinner

I had to pick up dinner tonight because we’re staying in an Airbnb for the next couple of days. I got some pad thai and ended my meal with dark chocolate. As I have a run in the morning, I tend to eat a higher-carb dinner. Also, I LOVE Thai food.

Dark Mint Truffle - Registered Dietitian Food Diary - The Wellnest by HUM Nutrition

Nutrition Tip: Go veggie and protein heavy at dinner to turn off fat storage pathways while you sleep. (i Obviously didn’t nail that here.)


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