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What Registered Dietitians Eat in a Day

 

My last two posts covered the basics about what dietitians are (and do) and what I eat in a day as a Registered Dietitian. In the latter I talked about how everyone’s healthy life looks different. It’s important to find what works in your own life, not to follow a random diet plan or copy what someone else does. Along those lines, I thought it might be fun to explore what a normal day looks like for other dietitians. This two-part series will feature several different dietitians working in different areas and what they ate in a given day. You’ll read about three different dietitians below – stay tuned for more in an upcoming post!

 

Molly Koczarski, MS, RDN, LDN

Molly is a Registered Dietitian located in Whispering Pines, North Carolina. She has been a dietitian for 11 years and she recently graduated with her Master’s Degree from Central Michigan University. She is just about to start a new position as an outpatient dietitian for First Health of the Carolinas where she will be working with a wide variety of medical conditions including diabetes, obesity, heart disease, food allergies, etc. When Molly isn’t working she likes to spend her time with her husband, 4-year-old daughter, and dog. She enjoys fitness, cooking, and coming up with new recipes. She is an avid peanut butter lover and loves a good glass of wine.

 

Best nutrition advice: There is no “one size fits all” diet. Focus on moderation and mindful eating. Food should be enjoyed, not restricted. Building a healthy relationship with food is the key to success!

 

What she ate in a day:

 

The day started at 6:30 with a hearty breakfast of eggs (1 egg + 2 egg whites) mixed with some arugula, a side of fresh strawberries, and a Birch Benders protein waffle with slices of avocado on top.  After seeing a few patients at work I found myself pretty hungry and snacked on this delicious Greek Yogurt by Light and Fit with a serving of Trader Joes “Just a Handful” trail mix. Hit the spot!

After going on a 30-minute lunch walk I found myself ready to eat again. I prepped a macro bowl for lunch today and it consisted of spring mix and some raw vegetables, some instant pot shredded chicken, and a side of brown rice and quinoa mix. I added some oil and vinegar on my salad for some healthy fats, as well as sprinkled some hemp seeds on top. At 3:30 with an hour to spare at work, I found myself once again ready for a snack so I chomped on a yummy and delicious apple to hold me over until dinner.

After a good workout it was time to eat dinner. With the weather being so nice lately we decided to grill some turkey burgers. We had a salad on the side for our veggie. I added some avocado on my bun (but you can’t see it in the photo). Before getting settled for the night I wanted to have a little “dessert” so I had some chamomile tea (not pictured) with one of my delicious homemade protein muffins. My dog Izzy wanted some too, as you can see.

That’s a typical day for me. I usually eat 3 meals plus 2-3 snacks throughout the day. I always try to balance out my carbs, protein and fat and really focus on getting in my vegetables. I also opt for healthy fats and definitely don’t deprive myself of any particular food or food group.

 



 

Anne Corley, MSM, RDN, CD, LC

As a Life Coach and Registered Dietitian with over 26 years in clinical practice, Anne is passionate about promoting wellness (physical, mental, emotional and spiritual) with her clients. She loves helping people have “A Ha!” moments in improving their life and their health, and moving their dreams into the realm of the possible. She has partnered with clients who have made significant, meaningful changes in their lives in many areas; health, career, relationships, etc. through her practice Nourish Your Wellness Now. In all areas she has truly enjoyed the opportunity to share her knowledge and experience through coaching, training and instruction in order to help improve the well-being of her clients/patients.

Best nutrition advice: Listen to your gut, literally and figuratively. Eat when you are hungry and stop when you are satisfied.

What she ate in a day:

 

 

Today I woke up in Dingle, Ireland on a long-awaited trip with my 3 sisters. We’ve been staying at Bed & Breakfasts all along the way; today was no exception. Breakfast was a fairly typical offering of Continental and hot breakfast. Always there is the push for the traditional Irish breakfast which is bacon, eggs, sausage, black & white “pudding” (blood sausage), tomatoes, (optional sautéed mushrooms & baked beans), and brown bread & toast with butter & jam. Also fruit, yogurt, cereal, croissants, etc. along with tea and coffee. My normal breakfast is a Shakeology smoothie on my way to work, but I figured “when in Ireland…” Plus, have you ever tried to tell an Irish woman who is your host, “No, thank you”? Apparently you just don’t do that here. 😉

So up to this point I have been ordering the bacon, eggs, tomatoes, mushrooms (and once the beans…I’ve never been a fan of baked beans but I thought somehow these might be different. Nope. Not doing that again!) I have not tried the “pudding” at all; I just can’t bring myself to do it. Today I ordered bacon (Irish bacon is more like our ham or Canadian bacon), tomatoes and mushrooms, and I had Muesli and plain yogurt with berries. Also, lots and lots of tea using part sugar/part stevia and milk (not sure what type of milk, but it was at least 2% if not whole). I ended up eating two bowls of Muesli and only one of the pieces of bacon.

After breakfast we packed up and left for our Air B&B at the Cliffs of Moher (about a 3 hour drive) with a trip by ferry included. When we stopped at a “quickie mart,” as we frequently do, I got a sparkling water and I added True Lemon to it (I drink a lot of water but have never learned to like it plain, so I usually add True Lemon, True Orange, or fresh lemon or lime).

Because the breakfasts have been so big and usually later than I normally eat, we have had “linner” most days and then something light or fun later. Once we got into town, we stopped at a restaurant to have “linner” (lunch/dinner) before our hike on the cliffs at 4:00pm. I had the most delicious salad! Here’s the quote from the menu: “mixed leaves, sundried tomatoes, fresh tomatoes, caramelized onion, shredded carrot and honey roasted sunflower seeds with Spanish goats cheese, a hint of pesto and grilled chicken fillet.” I had soda water and lime to drink. Normally I would have also checked out the dessert menu, but we didn’t have time. We had to hurry through “linner” because we were running short on time. We started the hike a little after 4:00pm; it was 10k distance and about 850 feet of elevation gain and it took us about 3 hours. It was very windy, but we were blessed with some of the most breathtaking views I’ve ever seen!

 

 

When we returned from the hike (around 7:00pm) our host had made fresh scones for us, with jam and butter and tea or coffee. I had one scone with jam and a nice sized cup of tea, with milk and sugar/stevia. And then chugged a big glass of water!

 



 

Danae Shelley, RD, CDE

Danae is a dietitian and nutrition supervisor at a nonprofit group of medical clinics based in South Seattle. In July of 2019, she will have been a dietitian for 6 years. For Danae, the years of being an RD have really flown by!

Danae got married in September 2018 and lives in Renton with her husband and their min-pin, Max. They love spending time together and going out and meeting new people. They also enjoy traveling (both around Washington and elsewhere), taking Max to the dog park, dancing (especially salsa and bachata), and trying out new ice cream places!  

 

Best nutrition advice: Just aim to make one small positive choice every day toward improving your health!

 

What she ate in a day:

During the work week, I tend to get up with just enough time to shower, get ready, and feed the dog, etc., so I don’t normally leave a whole lot of time to make breakfast. Breakfast is usually on the go and usually eaten on my way to work or when I get to work as I prepare for the day ahead. This morning I whipped together a strawberry protein shake made with 1% milk for some added protein that keeps me full all morning, along with my much needed cup of coffee with a few tablespoons of creamer.

Due to a meeting I had at my normal lunch hour, I had to have a little snack to tide me over until I was able to eat. I had forgotten I had an English cucumber in the fridge, so last night I sliced it up and portioned half of it into a Ziploc bag.

In my house, we are the king and queen of leftovers (when we have them)! My husband is tall and eats a lot, so sometimes he eats all of the meal and there isn’t any for leftovers. Today was left over vegetable burger soup (I know it’s too hot outside for soup, but it’s cold in my office with the a/c, so it’s not that bad). The soup has lean ground beef (93/7), stewed tomatoes, tomato sauce, mixed vegetables and onion soup mix. I also had a small cup of strawberry yogurt. It’s hard to find yogurt that is low in sugar, but this one has 2 grams of sugar and 12 grams of protein. I originally had the fruit cup planned to go with my lunch, but I was feeling a little full after my soup and yogurt, so I decided to hold off and have it for a snack later. I normally don’t do a lot of canned fruit, but I had a coupon for this product and thought I would give it a try. It was a mixture of mango and chia seeds, which are a great source of omega-3. It was a burst of fruitiness to get me through the rest of the work day!

For dinner, Queen of the Leftovers strikes again! After a bit of a longer of a commute that normal, I got home later than I usually do, and therefore was hungry. The night before, I intended to make some enchiladas, however due to a tortilla malfunction, I had to turn it into enchilada lasagna, made up of ground turkey, chili beans, seasonings, layered with whole wheat tortillas and topped with Monterey jack cheese and enchilada sauce. I had a square of that with a little helping of sour cream on top.  I washed it down with a glass of water. After doing some stuff around the house and yardwork outside, I was feeling a bit hungry, so I reached for a small bag of popcorn with light sea salt and green tea. Its low calorie and high in fiber. You can see from the picture, it’s so yummy even Max wants a taste!

 

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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

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I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
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Functional Dietitian | Exercise Physiologist | Speaker
Can’t see a difference? Neither can I. Because Can’t see a difference? Neither can I.

Because it’s only been 1 month.

Since my back surgery I’m focusing on form and the safety and longevity of my body rather than progress for progress’ sake.

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I’m here to get my clients un-stuck. Being heal I’m here to get my clients un-stuck.

Being healthy is not always easy, but it shouldn’t have to be so hard either. It gets hard if:

❌ Your body doesn’t digest, absorb, or metabolize properly

❌ Your hormones are out of whack

❌ Your metabolism is totally freaked out

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Stop shaming people for enjoying their food! Eat Stop shaming people for enjoying their food!

Eat the things that bring you joy.

Make healthy changes elsewhere.

Support your soul foods with foods that nourish your body.

Like and follow to see the whole Nutrition Gatekeeper series!

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And there are dozens more… Brain fog, sleeping And there are dozens more…

Brain fog, sleeping too much, not sleeping enough, digestive issues, slow healing, worsened depression and anxiety…

Basically, if your body isn’t getting the nutrients it needs, anything else in the body can go wrong.

I share this for anyone who is considering a low-calorie, high-exercise life in the next couple of weeks.

DON’T MAKE IT SO HARD!

Not only is that a miserable existence, you’re actually leading your body into a slower metabolism, totally freaking it out, and teaching it how to store fat better in the future.

Instead, if you want to lose fat, try:

✨ Increasing the amount of fruits and veggies you eat by adding 1/2-1 c at each meal. They take up a lot of space for not a lot of calories, so if you stop eating at the same fullness level you’ll end up with slightly fewer calories overall.

✨ Taking a short walk (or other movement you enjoy) for 10-15 minutes a few times a week to start. Work that up to 20-30 minutes after you establish the habit.

✨ Be patient. Losing fat and keeping it off is not a quick business…it’s a slow and steady vibe. Doing it in a way that supports your metabolism will leave you FAR healthier in 6 months than a quick fix now that drops 30 lbs, lowers your metabolism, and causes you to gain it all back.

Trust the process. 😌

Like and share to your story to keep your friends from a molasses-in-January metabolism this New Year!

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I don’t hand out fish around here. 🐟 I pass o I don’t hand out fish around here. 🐟 I pass out fishing rods and teach you to use them. 🎣

For me as a coach, I haven’t done my job just because you met a health goal.

🌟I’ve done my job if you understand how you met it. 
🌟 If you have the skills to continue the habits that got you there. 
🌟  If you can look critically at unhealthy info and recognize why it won’t serve you.
🌟 If you can keep perspective when things seem to be moving more slowly than you’d like.
🌟 If you can give yourself grace and do your best when life gets rocky instead of giving up and calling yourself a failure.
🌟 If you can recognize the value of nourishing and listening to your body rather than manhandling it in to submission.

That’s when I’ve done my job.

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Liz came to me looking for help with PCOS and horm Liz came to me looking for help with PCOS and hormone regulation to start her family. 

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🥛All dairy is NOT inflammatory! Truth bombs: 🥛All dairy is NOT inflammatory!

Truth bombs:

💥Dairy will be inflammatory to you if you have a sensitivity, intolerance, or allergy to it.

💥 The type of fat that naturally occurs in dairy (saturated fat) is inflammatory and is linked with worse outcomes in inflammatory conditions like diabetes and dementia.

👍 Dairy is an awesome source of protein and our most concentrated source of calcium.

👍 Be aware of your overall saturated fat intake and do the dairy limbo - go as low-fat as you can go and still enjoy it!

👍 If you’re symptomatic with dairy or feel it is causing inflammation, get tested for lactose intolerance, dairy allergy, and intestinal damage/inflammation.

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Save this post!! Hormones basically control every Save this post!!

Hormones basically control everything in your body. When they get wonky, all kinds of things can go wrong.

If you’re suffering from any of these symptoms, know that it isn’t “normal,” and that you don’t have to live with it! Try this:

☑️ Make sure that you move AND rest regularly. Six days a week of high-intensity exercise is too much for your adrenal system. Sorry, not sorry. Switch it up for lower intensity exercise like yoga, Pilates, or muscular endurance strength training a couple days a week.

☑️ Incorporate as many different plant foods as you can throughout the day…it’s easier than you think. One smoothie or oatmeal with fruits, seeds, and almond or peanut butter can easily have 8 or more plant foods in it. Add a salad, mixed veggies, or a veggie soup at some point and you’ve got another five.

☑️ Have a cortisol reduction plan. This means regular activities you do to blow off steam and relax. From nature walks to reading, from deep breathing to journaling, from meditative martial arts to music, there’s something for everyone. Find your things and plan to do them regularly.

☑️ Eat at least one fat source at every meal: nuts (PB and AB count!), seeds, avocado, fish, meat, dairy, or oils.

☑️ Eat enough. This is tough to make a blanket statement for, as everyone’s needs are different. But if you’re worn down and things in your body don’t seem to be working properly, you are likely undereating. Find a dietitian to help you dial in if you aren’t sure.

If implementing these hormone health strategies doesn’t help, dig deeper. Find a functional doctor or dietitian who can run some hormone testing and get to the root of the problem. Sometimes it takes more than lifestyle changes to solve.

Save this post and come back to it.
Share it with someone you know who is suffering these symptoms.

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Share this post with your workout buddy...or tag s Share this post with your workout buddy...or tag someone to ask them to BE your workout buddy!

The secret to improving your health is persistent consistency.

No hack,
no cleanse,
no diet,
no supplement,
no tonic,
no juice...

Persistent consistency with:
Mindful fueling.
Regular movement.
Hydration.
Sleep.
And having an exercise buddy doesn't hurt!

Share this with your gym buddy to let them know you appreciate them! 😉
Tag someone you would LIKE to be your workout buddy! 💪

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