What Does a Dietitian Eat? (Day 3)

Here is the third day of what I eat.

Wednesday October 22nd

• Breakfast - Muesli with pear and strawberries
• Snack - Iced coffee with skim milk and fat free condensed milk
• Lunch - Cottage cheese
• Snack - Apple
• Snack - Wallaby strawberry yogurt
• Dinner - Salad with chicken, roasted green beans, butter lettuce, yellow bell pepper, feta, and oregano-Dijon-lemon vinaigrette; water
• Snack - Pumpkin frozen yogurt from TCBY!

Approximately: 1501 calories (25% fat, 22% protein, 53% carbs); 15.3g saturated fat (9%), 139 mg cholesterol, 18 g fiber, 1317 mg calcium

My target numbers: 45 - 65% carbs, 20 - 35% fat, 10 - 35% protein (less than 10% saturated), at least 25 g fiber, less than 300 mg cholesterol, at least 1000 mg calcium

Comments: I LOVE having muesli for breakfast...I'm going to post the recipe in the morning. I'm warning you, it's not exactly low-cal, but it is healthy! Here are 2 versions from CookingLight.com and Eatingwell.com.

The muesli really fills me up and with the iced coffee too, I wasn't very hungry for lunch. I knew I would be dancing from 2:30 - 6:30 pm and wouldn't be able to eat anything until after that, so I had a little cottage cheese to keep from getting hungry. When I got home at 9:30, there was a surprise waiting for me...Hilary brought me pumpkin frozen yogurt! I have been wanting to try it (I love everything pumpkin). It was delish!

My fiber intake was a little on the low side (for me). This is because I "skipped" lunch and just had cottage cheese (which has no fiber).

By now you have noticed that I eat late...I teach Monday through Thursday until 9pm. I can't follow that nutrition myth of "not eating after 6 pm". It doesn't work for me. However, I do stop eating 2 hours before I go to bed. I eat around 9:30 or 10 and usually don't go to bed until after midnight (I get to sleep in most mornings...the perk of being a dance teacher). The 2 hour rule, gives your body time to digest before you get in bed. By the way, nothing crazy happens to your body after 6 pm...it doesn't suddenly start storing fat like crazy. Having an eating cut-off point just helps limit the number of calories you eat during the day. So its not a bad idea to have a time when "the kitchen is closed"; but, if you have a schedule like me it might be a little later.