So what do nutritionists and dietitians really eat in a day?
Do they practice what they preach?
We asked Michelle Cole, R.D., with FirstHealth Diabetes and Nutrition Education Center, what she consumes in an average day.
Read on for a look at her typical day of eating.
"Banana nut overnight oats"
Prepare by mixing together 1/3 cup old fashioned oats, 1/3 cup plain greek yogurt, 1/2 cup almond milk, 1 tsp cinnamon, 1/2 mashed banana, 4 crushed pecan halves, 1 packet of Splenda, and 1 Tbsp milled flax seed or chia seeds. Let sit in refrigerator over night and eat in the morning! Quick and easy and full of protein and fiber!
On the weekends, when I have more time, I cook up a little something more.
1 scrambled egg plus 2 whites sprinkled with reduced fat cheese, sauteed spinach and onions, and one sliced kiwi (or strawberries). This also produces plenty of protein and fiber to last until lunchtime on a busy weekend day.
I usually try to do meal prep on the weekends so that I'm not tempted to grab something at work that isn't healthy. These turkey burgers are full of protein and low in fat, paired with 1/2 roasted sweet potato slices and steamed broccoli. I freeze these in tupperware containers and pull them out as needed.
Grilled salmon sprinkled with lemon juice, green salad with avocado, and sweet potato. A dinner full of healthy fats and carbs.
If we eat out, I like to order a lean piece of meat (like a grilled sirloin). I typically order with broiled grape tomatoes and a side order of green salad.
Light Greek yogurt topped with low fat cottage cheese or a piece of fruit (apple) with a 100 calorie pack of mixed nuts. Snacks keep my metabolism revved up and my blood sugars stable, giving me brain power to focus and make it through the day without being hungry.
I make these oatmeal cookies for my kids and they love them!!
Mix 1/2 cup old fashioned oats (can you tell I love oats??) with 1 mashed banana and a sprinkle of cinnamon. Spoon onto baking dish and top with 1 tsp mini chocolate chips, bake at 350 for 15 minutes. No added sugar but the banana and chocolate sweeten them right up! Yum!
I hope this has given you some “real food” meal and snack ideas and a little glimpse into my daily nutrition. I promise, real food can be delicious too!
Michelle Cole is a registered dietitian and certified diabetes educator with the FirstHealth Diabetes and Nutrition Education Center. She has worked with FirstHealth for three years. She has been a diabetes educator for nearly 10 years, and is also a fitness instructor at a local gym in Asheboro, where she resides with her husband and two boys. Health and fitness is her passion - "I enjoy working with people to help them see their potential and reach their health and fitness goals."
FirstHealth’s Diabetes and Nutrition Education Center offers services in Moore, Montgomery, Hoke and Richmond counties. To schedule an appointment or to learn more about our services, call (800) 364-0499 toll-free.