What I Eat in a Day
One of my favorite things to hear about in the wellness space is what experts in the nutrition field eat in a day. I don’t know why it’s so enticing, but I love it! It’s inspiring, and gives me new ideas. So I thought I’d share what my day looks like. I am definitely not an expert, but I do put a lot of thought into what I eat, and I do love food, so here goes.
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A Little Disclaimer
Nutrition is a hot topic. Everywhere you look there is advice - websites, social media, podcasts, books. It can be overwhelming. We all want to feel our best, but making decisions about the food we eat can be confusing. And then add to that the issues of access and food costs, along with food allergies and sensitivities. Food is also a part of our social culture and celebrations. It’s a lot. But I do believe in the idea of food as medicine, and that food can affect so much of our overall health. So I try to do my research, set my priorities, and pay attention to what feels good for myself and for my family. I am privileged to live in an area with access to several big name grocery stores, as well as bulk shopping stores such as Costco, local farmer’s markets, and online access to sites such as Thrive Market and Amazon. I understand that this is not the case for everyone. My choices may not work for everyone - this is just what works for me.
My Food Philosophy
I believe in the 80/20 rule. I try to eat in a way that nourishes my body and helps to keep my blood sugar stable about 80% of the time. I also love to eat out and have a major sweet tooth. So about 20% of the time I allow myself to enjoy more indulgent foods and sweets. Blood sugar balance is very important to me, and a topic you’ll hear me talk about a lot here. I’ve read and learned so much about how it affects your overall health, and I’ve even worn a CGM (continuous glucose monitor) for a few months to learn about how food affects my body. I don’t prescribe to any particular diet, except for the fact that I do eat gluten free by necessity because I have celiac disease. You can read more about my journey with blood sugar here.
Breakfast
I wake up around 5:30, grab my water bottle, and squeeze in a short workout. This is usually a Peloton ride, a Peloton barre workout or a walk outside. After my workout, I have 12oz of water with AG1, a green powder. This is my multivitamin for the day. Around 8:00 I have breakfast. I try to start the day with protein. This is usually eggs with avocado on top (I meal prep egg cups over the weekend), or a yogurt bowl with whole milk plain yogurt, berries, nuts, and chia seeds. Sometimes I’ll pick up a breakfast sandwich or omelet from one of my favorite local cafes. I usually have a cup of green tea or I’ll treat myself to a caramel latte a few times a week. During the warmer months I will sometimes do a smoothie with eggs. Eggs are definitely a breakfast staple for me. On the weekends I’ll often make pancakes or waffles for my kids (this is my favorite mix). I’ll have some of those with nut butter and sausage links or eggs on the side. Check out this post with more easy and healthy breakfast ideas.
Lunch
Lunch is probably my least favorite meal of the day, as I’m at work and don’t have time for anything too elaborate. I will often make a few chopped salads on Sunday (check out this post for how I do it) and add a protein on top such as leftover chicken, deli turkey, or chickpeas. Or I might make my version of a Starbucks protein box with cheese, a beef stick, crackers, veggies and hummus. I also bring leftovers a lot. I always plan my meals with leftovers in mind. I will often have some crackers or nuts on the side and something sweet afterward.
Snack
Late afternoon I always crave a snack. I try to include a protein and a carb. It might be a beef stick and an apple, nuts and a banana, an apple with peanut butter, carrots and guacamole, veggies and hummus. Once in a while I’ll do a Perfect Bar or Aloha bar. You can check out my favorite healthy gluten free snacks here.
Dinner
Dinner is around 5:30-6. It could be any number of things, but from Sunday to Thursday I try to cook. Very often I go with the basic formula of a protein and two veggies. Other options are a pasta night with meatballs, a taco or taco bowl night, a stir-fry, or soups. It kind of depends on my kid’s schedules and what I can meal prep ahead of time. On Fridays we clean out the fridge - all leftovers are up for grabs!
Dessert
I mentioned my sweet tooth. It never fails. As soon as I’m done eating it kicks into gear. I try to eat a sweet treat right after I’ve had some fiber, protein, and fat in order to keep my blood sugar under control. It might be a baked good, a small bowl of ice cream in the summer, dark chocolate, berries with whipped cream or a banana with peanut butter.
I TRY to end my eating for the day after dessert and fast until the morning. However, it doesn’t always happen. Sometimes I’m just hungry, or craving something while I’m watching a show. A bowl of Three Wishes cereal with whole milk has been a favorite evening snack of mine lately. But I try my best to be mindful. I almost always have a cup of tea before bed as well. This is my favorite one.
And that's it - what I eat in a typical day. What does your day look like?
If you'd like to know more about how I meal prep, check out this post.
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