Hey hey friends. How are ya today?
Since March is National Nutrition Month and TODAY IS NATIONAL RDN DAY, I reached out to many of my awesome dietitian blogger and colleague friends, asking about some of their favorite foods to include every day. I think there can still be some misconception that dietitians are the food police and out to tell people to “eat less of this, and less of that.” But in reality, many of us eat the same things as our clients, and we’re often talking about ways to add things in, rather than take things away.
So, here are some of the favorites among nutrition professionals:
“I eat one square of Ghiradelli dark chocolate almost every day. It satisfies my sweet tooth, and I love getting antioxidants with it.” – Jennifer Lynn-Pullman, RD from Nourished Simply.
Nuts and Nut Butters
“I have a tablespoon of unsalted nut or seed butter either in a smoothie, in breakfast oats, or spread on dates after a run. I feel better knowing it gives me protein and healthy fats in one serving!” – Katie Pfeffer-Scanlan, MS, RD, LD from One Hungry Bunny.
“I eat flaxseeds or walnuts every day. Because I eat a plant-based diet, I try to ensure I’m getting a good source of omega-3 fatty acids in my day. By starting out the morning with these healthy plant foods sprinkled over my morning cereal, I feel good knowing that I get a great dose of plant omega-3s in my diet.” – Sharon Palmer, RDN, The Plant Powered Dietitian
“I eat raw nuts and natural dates almost every day. I’ll keep a little plastic cup in my purse for those moments when I’m on the go and need a boost.” – Denine Marie, MPH, RDN from Healthy Out of Habit
“I eat walnuts every day. I add them to my cereal, yogurt, dips, or as a snack before and after workouts. Walnuts provide me with the extra protein and omega 3 healthy fats that my body needs every day. I can quickly grab a small handful of walnuts and know that it will satisfy me.” – Rahaf Al Bochi, RD, LD at Olive Tree Nutrition.
“Peanut butter or other nut butters are a staple for me every day. Whether on toast, in a smoothie, on oatmeal, with fruit or simply straight from the spoon, it always makes an appearance! It’s a great way to add in heart-healthy fats, fiber and other nutrients.” – Julie Harrington, RD of RDelicious Kitchen.
“I eat some form of berries about everyday, whether they’re strawberries, blueberries, raspberries or blackberries. I love them because they are easy on the eyes, making nearly anything I put with them look appealing! You can use them in smoothies, yogurt and salads. Not only are they flavorful and nourishing, but my kids also love them, too!” – Michelle Loy, MPH, MS, RDN, CSSC from Go Wellness.
Greek Yogurt & Kefir
“I’m such a fan of the creamy, hearty greek yogurt and I love how it’s a great source of protein and calcium. I usually eat it with fruit and cereal, in a smoothie, or as a snack with ground flaxmeal or chia seeds.” – Sarah Koszyk, MA, RDN from Food Family Fiesta.
“I just don’t feel like myself if I miss out on yogurt – plain low fat or full-fat Greek or skyr. Aside from the beneficial probiotic bacteria, I also love that it’s a combination of protein and carbs that feels right for my body and keeps me going when I need a filling snack between long stretches. One of my favorite ways to eat it is with cocoa powder stirred in and a teaspoon of peanut butter. – Jess Cording, RD from Jessica Cording Nutrition
Wendy, the dietitian from Pantry Doctor, also has kefir every morning in her overnight oats.
“I absolutely have to have spinach every day. It’s my favorite way to add bulk to my meals and make sure I’m getting my veggies in. I add it to eggs or a smoothie at breakfast, use it in a salad or sandwich for lunch, and stack it underneath whatever I’m having for dinner.” – Jessica Spiro, RD
“To encourage myself to hydrate during the day, I dress up my water with a cucumber slice. It adds just a touch of flavor that I need to pick up my water and sip.” – Krista Ulatowski, MPH, RDN, owner of KUcumber Nutrition Communications.
“I always have a salad with mixed greens and a scoop of hummus on top” – Janet Brancato, RD from MyNutopia
“For breakfast, I almost always scramble 1 cup of egg whites with one overripe banana. I mash the banana with a fork. The dish is large, filling, low in calories, high in protein, perfect for those of us with a sweet tooth. It sounds bizarre but it is so delicious!” – Danielle Cushing, RD and author of The Every Kitchen.
“Since winter is ending, you will likely find me eating foraged greens and spring onions!” – Tara Beth Johnson
“I add cinnamon to my almond butter and toast every morning. I think spices are a great source of phytonutrients and I am to add an herb or spice to every meal.” – Jean LaMantia, RD
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What I Eat Every Day
Well, golly gee, I eat many of the staples that these wonderful women have listed above. Within a normal day, I’m eating:
Peanut Butter (times like 4)
Apple or Banana
And usually, ice cream (especially in my peak training weeks)
All this to say..there’s no perfect day of what food SHOULD look like. What works best for you is perfect.
What do you eat every day?