What I Eat In A Day: From the Tables of our Dietitians
Now more than ever, it is important to remember the importance of making informed food choices and to encourage healthy eating and physical activity habits.
Our Health Education and Wellness team has started a fun series: What I Eat in a Day. We asked our registered dietitians to share a glimpse into their daily eating routines, where they shop, and what foods or kitchen items they can’t live without.
The truth is, there is no one-size-fits-all diet. We all have different likes and dislikes as well as differences in budgets, schedules, health concerns, and family considerations. We hope this inspires your own healthy eating plan.
We understand that finding a plan that works for you is not always easy and can take time. We are here to help take the guesswork out of your diet based on your medical and lifestyle needs.
HPN Members can call Health Education and Wellness at 1-800-720-7253 and let us know how we can help them reach their wellness goals.
WHAT I EAT IN A DAY: Suzanne
My name is Suzanne, and I’ve been a registered dietitian for 17 years. For fun, I enjoy working out. I run and do kettle bell training several times a week. I also enjoy reading nonfiction books, mostly on nutrition. I aim to cook one to two new recipes a month, and I prep food for three to four days at a time due to my busy schedule.
Where I Shop
I like to shop at smaller grocery stores. It is important to me to be able to find a variety of no-added-salt canned beans, whole grains and unique items, such as butternut squash zigzags and purple Brussels sprouts.
I follow a whole-food, plant-based (vegan) diet. This means I consume foods in their most natural unprocessed form, such as vegetables, fruits, whole grains and legumes. I started this because of my love for animals, because of my environmental concerns and for overall health. I’ve also never been one who wanted to count calories or individual nutrients, which isn’t necessary on a whole foods plant-based diet. A meal built with wholesome plant foods will provide the body with the nutrients it needs. I just need to take a vitamin B12 supplement. My meals are colorful, nutritious and filling.
Here’s What I Eat in a Day
Breakfast: I aim to eat beans three times a day due to their numerous health benefits. This can be a little tricky at breakfast, so I need to get creative. I usually have two corn tortillas with a frozen bean and lentil mixture with some leafy greens and hot sauce. Or I top nonfat baked beans on some sprouted bread sprinkled with cayenne pepper. Another favorite is avocado toast topped with sautéed split peas and red pepper flakes. I also have fruit with breakfast.
Lunch: Chickpea salad sandwich on sprouted bread with smashed chickpeas, tahini, chopped pecans, celery, red onion, ground mustard and lemon. I usually have raw carrots for a quick veggie, since this is a busy time of day. I like the colorful purple, orange and yellow varieties.
Dinner: I like to make one-pot meals with a variety of veggies, beans and whole grains, together with herbs and spices for additional antioxidants. I use leafy greens or red cabbage for a pop of color. A favorite is a rice bowl made with brown rice; chopped, roasted sweet potatoes; black beans or seasoned chickpeas; caramelized onions; and red bell pepper, spinach and a poblano pepper sautéed in water.
Snacks: Fruit is not my favorite, but I eat it to stay healthy. I keep it in sight in the front in the refrigerator or on the counter to help remind me to eat it. I try to consume berries most often. If two meals are far apart, then I’ll have a fruit and nut bar.
Beverages: I drink coffee in the morning and aim for 60 ounces of water daily. I do love a nice chardonnay on weekends!
What I Can’t Live without in the Kitchen
A nonstick skillet with a ceramic lining for my oil-free cooking is a must. In relation to food, I would say I always have a cabbage-family vegetable in my meal plan due to their cancer-fighting benefits (sulforaphane). That vegetable may include broccoli, red cabbage, kale or Brussels sprouts.
Thanks for the tips, Suzanne!
Check back often for more great information and ideas from our registered dietitians!