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A Registered Dietitians Day of Eating

Dietitian's Vegetables and Day of Eating

As a dietitian, every day I get tons of questions about what I eat on a daily basis. Constantly I have friends, family, clients, and anyone in between asking me for my “secret” or what I do to help people. 

The secret is, there is no secret. It’s just about eating clean and being consistent, and that’s what I tell everyone who asks. 

Eating right isn’t about strict limitations or depriving yourself of the foods you love. Rather, it’s about ensuring you feel great, have more energy, and stabilize your mood. There is no one-size-fits-all solution in nutrition; what works for one person might not work for another.

That being said, I can run you through a day of what my eating looks like to give you some inspiration for the future.

A Full Day of Eating

First things first, it’s super important to get three full meals AND snacks in throughout the day.

A Hearty Breakfast

If you aren’t starting your day with a full breakfast full of whole foods, you’ll start to feel a difference when you do. 

My usual choice of breakfast is a smoothie, yogurt bowl, or overnight oats – and I make sure its chock full of berries (antioxidants) and tons of protein to start my morning on the right note. 

It’s important to stay mindful of breakfast, as if you start your mornings in a busy manner it can be something that’s very easy to skip.

Mid-Morning Snack

By mid-morning, it’s essential to refuel. I usually opt for a small, healthy snack, typically a handful of almonds or a piece of fruit. This not only helps keep my hunger at bay but prevents overeating at lunch too.

So many people think that when you’re trying to lose weight you can’t have snacks, but it’s one of the most important parts of staying consistent.

Nutritious Lunch

A typical lunch might include a salad topped with grilled chicken, salmon, or tofu, mixed with a variety of colorful vegetables, and dressed with a light vinaigrette. It’s a meal that provides a balanced mix of macronutrients—proteins, fats, and carbohydrates—and essential micronutrients that support overall health.

Lunch is something that you can get creative with too, don’t be afraid to mix it up!

Afternoon Recharge

The afternoon often calls for another snack, perhaps a Greek yogurt or another small smoothie. I try to get a bigger snack than the morning time because I want this to hold me over through the afternoon and into the evening.

Wholesome Dinner

Dinner is a time to unwind, but also to reflect on the day and prepare for the next. A typical dinner might be a piece of grilled fish like salmon, which is high in omega-3 fatty acids, served with vegetables and a side of quinoa or brown rice.

I make sure to get a ton of veggies in throughout the day, and especially at dinner. Don’t let it get boring too, maybe try different ways of cooking them like air frying or grilling. 

Evening Reflection and Planning

As the day winds down, I reflect on the successes and learnings of the day. I try to adapt and adjust every day to make sure that I am still enjoying my food but keep on track with my dietary goals.


In wrapping up a day filled with nutritious meals and mindful eating, it's clear that the true 'secret' to maintaining a healthy lifestyle isn't found in strict diets or trends. It lies in consistency, understanding, and a genuine love for nourishing your body with what it truly needs. 

Every snack and meal is an opportunity to fuel the body thoughtfully and deliciously. As we continue on this journey together, remember that being healthy doesn't have to be a chore—it can be an exploration of flavors and foods that not only taste good but also do good for you.

So, take what you've seen of my daily eating habits not just as advice, but as inspiration to craft your own vibrant, balanced diet that resonates with your unique lifestyle and nutritional needs.

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