What Does a Dietitian Eat? Part II (Day 1)

So, I'm doing this again for two reasons: 1) its been a while since I've blogged about what I eat, and 2) lately I have been to so many weddings/parties/mardi gras balls (with lots of eating and drinking involved) that I need a "diet detox" week.

I don't really detox, though. I just mean that I eat lots of healthful, whole foods (and less sugary, processed, alcoholic things). This week you can expect lots of oatmeal, fruit, veggies, yogurt, milk, chicken, nuts...AND WATER! Boy do I need some water (and sleep...I'm going to work on that too).

I'm also going to make an effort to be caffeine free all week...Jess I'm giving up the coffee until further notice, hold me to it!

This morning I made a big pot of steel-cut oats (1 ½ cups oats) with bananas (2), brown sugar (¼ cup), toasted almonds (¼ cup), almond extract, and ground flaxseed (¼ cup)...cooked with 4 cups water and 1 cup skim milk and a pinch of salt. This makes about 7 servings and will last me all week. You could use 3 cups of regular oats instead of the steel-cut (you may have to add a little more liquid).

Per serving: 245 calories, 7 g fat (1 g saturated), 40 g carbohydrates, 6 g fiber, 8 g protein (exchanges: ½ fruit, 2 starch, 1 ½ fat)

Monday February 2nd

• Breakfast - Oatmeal with banana, almonds, brown sugar, flaxseed; skim milk; water
• Lunch - Chicken salad over lettuce; water
• Snack - Apple
• Dinner - Salad with baked chicken, red bell pepper, cherry tomatoes, shredded carrot, crushed pita chips and feta dressing; water
• Dessert - Vanilla yogurt with stewed mixed berries

Approximately: 1382 calories (26% fat, 29% protein, 45% carbs); 9.1 g saturated fat (6%), 188 mg cholesterol, 27 g fiber, 961 mg calcium

Comments: As I said last time, I try to stay around 1600 calories per day, but some days I may be a little lower and some days higher. Unless I'm blogging about what I eat, I don't count calories. I try to think of food groups (click here to figure out the number of food group servings you need). For example my breakfast always has a whole grain, a fruit, a healthy fat, and a protein source... respectively for this day oats, bananas, almonds and flaxseed, and milk. If I'm going to snack, I try to only have fruit, dairy, and vegetables. If I don't have a salad at lunch I try to have one at dinner...its the easiest way to get my veggies in.

The recommendations are based on the Dietary Reference Intakes (DRIs) and are specific for age and gender. So I, a 27 year old girl, should aim for the following:

• Percentage of total calories: 45 - 65% carbs, 20 - 35% fat, 10 - 35% protein (and less than 10% saturated fat according to the Dietary Guidelines)
• at least 25 g fiber
• less than 300 mg cholesterol
• at least 1000 mg calcium
  

There are plenty of other recommendations for vitamins and minerals...these are just a few that I chose to mention. They are also the ones found on the nutrition facts label on all food products.