Have you ever wondered what a dietitian eats in a day? I’m Sarah, HUM’s director of education, and also a dietitian! This is my personal food diary for a typical day.
Breakfast is really important to me. I always think about three things: am I getting a good source of fiber, fat and protein? Those three things help keep me full so I can make it to lunch without getting hangry. Today, I’m having a Kite Hill non-dairy yogurt that I’m obsessed with. As a topping, I like to defrost frozen berries in the fridge overnight, or quickly in the microwave in the morning. The berries sweeten the yogurt, without needing any added sugar or honey. I also add some hemp seeds as a nice little omega-3 rich fat.
I like to take my supplements after breakfast when I have some food in my stomach. It’s the easiest time for me to remember to do it because I’m at home and I can see the bottles on my countertop. Today, I took OMG!, which is HUM’s fish oil that helps me keep my skin hydrated. I also took Skin Squad, which is a pre and probiotic. It helps increase diversity in the gut and just kinda makes me feel good, overall.
After breakfast, I head into HUM. Today we’re having a probiotic lunch and learn. Lunch is being catered by Real Food Daily, which is all vegan. I’m not personally vegan, but I enjoy eating vegan for certain meals. There are lots of sandwich options. I don’t typically eat gluten in my diet, or a lot of bread. Instead, I go for the gluten-free, dairy-free grilled cheese. I also add a salad to get more vegetables on my plate – always very important. Then, I want a little crunch so I add some corn chips, as well. Also, there are brownies. I have a pretty big sweet tooth so I can’t resist these. But I only take half of one for a better portion size which I savor and enjoy very much.
A lot of people assume that as a dietitian, I never eat sugar, I have this perfectly clean diet, blah, blah, blah… Not true! It’s all about that balance. I aim for an 80/20 diet where I can still enjoy things that I like occasionally, but primarily focus on getting nutrient-dense foods.
After lunch, I work on my computer for several hours. When I get hungry, I grab a cut up bell pepper out of the fridge. I cut up bell peppers as soon as I get home from the store to keep in my fridge. If they’re not already cut up, I’ll never eat them. But if they’re cut up and I open the fridge and I see them, I’ll eat them. So I have a bell pepper and a glass of kombucha, and that’s my mid-afternoon snack.
After my light snack, I work for a couple more hours, and then I’m starving. I often prep my meals in advance but today I don’t have anything ready to go. I do have some leftover roasted beets, fennel and carrots. So for dinner, I put that together, and make some eggs to add as my protein. I also add a little bit of this sauerkraut from this company called the Fermented Fairy – which is the cutest name ever. I have the apple cinnamon sauerkraut right now, which sounds kind of odd, but it’s actually delicious. It’s a little random but a pretty filling and delicious dinner.
After dinner, I get pretty deeply invested in some old Sex and the City episodes. I start to crave something sweet so I cut up some banana and spread some peanut butter over it. Still the best combination ever! That keeps me satisfied through another episode or two before bed.