{"id":23193,"date":"2021-02-08T20:25:02","date_gmt":"2021-02-08T20:25:02","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=23193"},"modified":"2021-02-08T20:25:02","modified_gmt":"2021-02-08T20:25:02","slug":"what-a-dietitian-eats-in-a-day","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-a-dietitian-eats-in-a-day\/","title":{"rendered":"I’m a Dietitian\u2014Here’s How I Eat Mindfully in a Day"},"content":{"rendered":"

Wondering what a dietitian eats in a day? Guided by the practice of mindful eating, Gaby Vaca-Flores, RDN, CLE<\/a>, shares her standard nutritionist food diary.<\/em><\/p>\n

My healthy eating philosophy can be summed up in three words: easy, balanced, and flexible.<\/p>\n

Why I Practice Mindful Eating<\/h2>\n

Over the years, I\u2019ve actively worked to disconnect myself from mainstream diet culture that promotes strict eating rules. A big part of my disconnecting process was getting in tune with my hunger and fullness cues, my taste and food preferences, and my behavior around food choices.<\/p>\n

Now, I use my eating philosophy to drive all of my food choices\u2014and I feel great! I’m able to continue reaching new milestones in my health and fitness goals, without having to ever fear foods I love or feel that I\u2019m restricting myself.<\/p>\n

Many people refer to this dietary approach as mindful eating<\/a>. The amazing thing about eating mindfully is that regardless of your food restrictions, diet preferences<\/a>, or goals, the same principles can always apply.<\/p>\n

\"Gaby<\/p>\n

What a Dietitian Eats in a Day<\/h2>\n

To see my version of easy, balanced, and flexible meals, keep reading!<\/p>\n

Pre-Breakfast<\/h3>\n

Before eating breakfast<\/a>, I make a point to drink at least half of my 32-ounce water bottle.<\/p>\n

Despite popular myths, there’s no concrete benefit to drinking water first thing in the morning. I simply enjoy doing it because when my mornings get busy (which are most mornings), I often forget to drink enough water. So by drinking first thing, I kickstart my water intake<\/a> for the day.<\/p>\n

This is also when I take my daily pre- and probiotics<\/a>.<\/p>\n

\"Woman's<\/p>\n

Breakfast<\/h3>\n

As a self-proclaimed breakfast enthusiast, I eagerly look forward to my first meal of the day. Not only does it satisfy my morning hunger<\/a>, but it tends to set the tone for the food decisions I\u2019ll make later in the day.<\/p>\n

For instance, if my breakfast is lacking in complex carbs, protein<\/a>, and fiber<\/a>, I know that I\u2019ll have a spike in cravings<\/a> later on. This doesn\u2019t mean that I’ll make a full breakfast spread (I save that for the weekends), but I do make sure that my breakfast is balanced.<\/p>\n

With that in mind, my go-to breakfast meal is a good ol\u2019 breakfast burrito. To build my burrito, I reach for a high-fiber (five to 15 grams) tortilla to ensure that I\u2019m getting long-burning energy to fuel the rest<\/a> of my day. I add protein by scrambling two eggs and air frying<\/a> two or three strips of turkey bacon. Finally, I complete my burrito by adding a slice of avocado and homemade salsa.<\/p>\n

When I\u2019m not in a tortilla mood, I simply pair the eggs, turkey bacon, and avocado with a side of sweet potatoes or a slice of sourdough to complete my meal.<\/p>\n

Oh, and I never forget my tall glass of iced green tea<\/a>.<\/p>\n

See? Easy, balanced, and flexible!<\/p>\n

\"Woman<\/p>\n

Lunch<\/h3>\n

Because my mornings are typically the busiest part of my day and my breakfast burrito is so filling, I easily feel full until lunchtime.<\/p>\n

Frankly, the last thing I want to do is spend most of my lunch break preparing food. That’s why I always opt for easy-assembly meals for lunch.<\/p>\n

Recently, my go-to lunch has been a yogurt bowl. My yogurt bowl looks different every day, which is great because it adds variety and keeps me from getting bored of the same meal.<\/p>\n

The base however, is always Greek yogurt with high protein content. I aim to use a yogurt that packs a minimum of 10 grams of protein per serving so I can stay fuller longer<\/a>, as well as support my muscles, bones, and metabolism.<\/p>\n

I top my yogurt bowl with all kinds of good-for-you ingredients. Some of my favorites include:<\/p>\n