So thrilled you asked! This article will focus on the foods which I consume almost each and everyday. The following timeline summarizes a typical day of what your Registered Dietitian eats, along with some of the benefits of those foods.
8:00 AM: Glass of water with lemon, hazelnut coffee with skim milk, and oatmeal with flax seeds, crushed walnuts, and drizzled honey, topped with cinnamon
I try have oatmeal for breakfast at least 5 days a week, because of the many nutrition benefits it provides. Oatmeal has proven to decrease LDL (the "bad" cholesterol), while increasing HDL, (the "good" cholesterol). In addition, oatmeal has lots of fiber, which supports a healthy digestive system and keeps you feeling full longer.
10:00 AM: Banana or an apple
I usually try to incorporate a piece of fruit as a snack to maintain my blood glucose levels and keep me energized until lunch time. If I am really hungry, I will also eat a few almonds to keep me full.
12:30 PM: A protein (such as grilled chicken), with mixed veggies, and a small roasted sweet potato
Whenever I am picking my carbohydrate at meal time, a sweet potato is often my go-to. Sweet potatoes are PACKED with vitamins and minerals such as vitamin A, vitamin C, vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
3:30 PM: Greek yogurt (such as Oikos Triple Zero) or a handful of nuts
On a typical work week, this is about an hour before I complete my work out. I like to eat enough before my work out to keep me satisfied, but not too much to keep my stomach feeling too full. I typically find that my workouts are more efficient when I feel slightly hungry.
6:30 PM: A typical dinner would consist of grilled salmon, an assortment of vegetables, and brown rice. I try to incorporate fish into my diet at least 2x per week because of the many health benefits fish provides. For example, salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer and improving arterial function.
9:00 PM: Dark chocolate, finally! I always have a sweet tooth at night time, and dark chocolate is always the first thing I go for. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, and catechizes which help to protect your cells against life-threatening diseases such as cancer.
Want to know more about the benefits of oatmeal, or just how much salmon you should be eating per week? Ask me more about it at our Initial Nutrition Consultation. I would be happy to answer ANY of your nutrition questions, no matter how big or small!