3 nutritionists share what they eat a day

Have you ever wondered what nutritionists eat to stay healthy? So do we. With that in mind, Yahoo Life contacted three registered dietitians/nutritionists, also known as food experts, and asked them to reveal what they typically eat for breakfast, lunch, dinner and snacks – and why they choose those specific foods.

While your healthy food choices can serve as inspiration when planning your next meal, nutritionist Rhyan Geigerfounder of Phoenix Vegan Dietitiantells Yahoo Life that it’s important to remember that everyone’s diet is different and what’s presented here are just a few examples. Vandana Shethplant-based nutritionist and diabetes expert agrees, telling Yahoo Life: “Identifying your unique needs and having a clear plan of action that allows for flexibility and mindfulness will help you enjoy food while supporting your health goals.” and long-term well-being. ”

Whether you’re a family-friendly nutritionist, a vegan expert, or an Indian cuisine expert, each of our commenters shares practical tips for making balanced, nutritious meals and snacks throughout the day. Read on to learn more about the tasty, healthy foods they reach for regularly.

Sarah Schlichter, family nutrition expert and owner of Belly Bucket List

As a registered dietitian and mother of three young children, Schlichter takes a realistic approach to nutrition. “While I love cooking and think it’s important, I also recognize that time is a barrier and a challenge for many people, including myself,” she told Yahoo Life. Fortunately, nutrient-dense convenience foods like canned beans, frozen fruits and vegetables, and precooked chicken sausage are quick and easy for families. “Variety is key,” she adds, “and trying to add nutrient-rich fruits and vegetables, whether fresh, frozen or canned, can go a long way toward diversifying your diet.”

Breakfast: Bowl of hot oatmeal, Baked Oatmeal or overnight oats with nuts and fruits

“My kids also like oatmeal, so it’s easy to make just one thing for breakfast for the five of us,” explains Schlicter. Heart-healthy oats provide complex carbohydrates, fiber, vitamins and minerals. To start the day with enough protein, she adds protein powder, nuts, seeds, or Greek yogurt to her oatmeal, along with extra fresh or frozen fruit for added fiber and antioxidants.

Lunch: Leftover peanut tofu with white rice and broccoli, followed by a piece of dark chocolate

Working from home, Schlichter appreciates that lunches—like reheated leftovers or scrambled eggs with spinach and tomatoes on whole-grain bread—are quick and easy to prepare. “I often like to end lunch with something sweet, like a piece of dark chocolate, chocolate-covered almonds, or a homemade energy oat bite,” says Schlichter.

To have lunch: Homemade quesadillas with white tortillas, canned black beans, shredded cheese, onion, chopped peppers and shredded chicken

While dinner with three young children can be chaotic, Schlichter values ​​family meals and takes advantage of prepared items to help put a balanced meal on the table. “I usually try to prepare a few ingredients or components at the beginning of the day,” she says. Homemade chili is another convenient, kid-favorite meal that requires just a few canned goods, like tomatoes, broth, and beans, combined with ground beef and seasonings.

Snack: Bowl of full-fat Greek yogurt with cereal and fruit

“I am aware that I have gained enough weight in your [children’s] diets, as it is very important for brain growth”, explains Schlichter, “and, this way, we don’t need to buy several different types of yogurt”. Adding cereals, such as Cheerios, Crispex or granola, and fruit, such as half a banana, contains more fiber and antioxidants. “Every time I eat, I try to add a fruit or vegetable, which is a good reminder for many of us to get these important micronutrients,” she says.

As a vegan, Geiger creates 100% plant-based meals and recipes, meaning she consumes no animal products. “I ensure a balance of macronutrients and micronutrients, such as calcium and iron, and hearty, tasty meals,” she says.

Breakfast: Avocado and edamame puree on sprouted grain bread topped with tomatoes, crunchy peppers and nutritional yeast

Geiger told Yahoo Life that mixing edamame with avocado boosts your protein and adds fiber, which helps you stay satisfied between meals. “If avocados are more expensive at the grocery store, peanut butter overnight oats topped with fresh berries and chopped nuts is another option,” she says.

Lunch: Vegetarian sandwich with lettuce, hummus, vegetables and olives

“For lunch, having something quick to grab saves a lot of time,” says Geiger. Your sandwich includes all the essential nutrients: protein, carbohydrates, healthy fats and fiber. For an even quicker and more balanced lunch, she’ll make a classic peanut butter and jelly with homemade jam and carrot garnish.

To have lunch: Lentil and walnut nachos

“Dinner is the most fun meal because there is usually more time in the schedule to be creative,” says Geiger. Living in Phoenix, his family prefers spicy and Southwestern food, often cooking Mexican-inspired dishes like vegetarian tacos, baked taquitos and vegetable fajitas. “These options are not only tasty, but when preparing them, I load the recipes with extra vegetables and use a fryer to roast the food,” she says.

Snack: Slice apples with a drizzle of almond butter

“Combining a protein like nut butter and seeds with carbohydrates like apples and grapes creates a complete snack that helps provide sustainable energy and keeps you fuller for longer,” explains Geiger. Another favorite option is frozen grapes accompanied by pumpkin seeds.

Vandana Shethplant-based nutritionist, diabetes specialist and owner of a Los Angeles-based nutritional consulting firm

As a nutritionist, diabetes specialist and Indian cuisine expert, Sheth promotes practical, culturally inclusive and sustainable eating habits. “I believe that food has the power to heal, energize and improve our quality of life,” she says. Sheth takes a plant-first approach that emphasizes nutrients and flavors without compromising the joy of eating.

Breakfast: Upma — a savory South Indian breakfast made with a combination of cream of wheat and semolina, vegetables, nuts, lentils and spices.

Other breakfasts on rotation include a tofu scramble with spinach, mushrooms, peppers and spices, and avocado toast on whole grain bread topped with tomatoes, microgreens and hemp seeds. “These breakfast options provide a good mix of protein, fiber, and healthy fats that help stabilize blood sugar while also giving you a feeling of energy throughout the morning,” explains Sheth. They are quick to prepare, offer a variety of textures and flavors, and provide essential nutrients and antioxidants to support health.

Lunch: Nourish bowl with chopped vegetables, beans or tofu and quinoa

“I love ‘nutrition bowls’ because I can bring together a variety of ingredients that are available in my fridge and pantry to make different combinations,” explains Sheth. Her lunches include plant-based proteins, vegetables, whole grains, and heart-healthy fats for a complete, nutrient-dense meal.

To have lunch: Vegetarian curry with lentils or beans, rice or roti (a round flatbread) and yogurt

This vegetarian curry is packed with protein and fiber and aids digestion and balances blood sugar levels. Adding yogurt boosts protein and provides probiotics for gut health. “The variety of spices I use, like turmeric, cumin, and red pepper, intensify the flavor but also provide anti-inflammatory benefits,” says Sheth.

Snacks: Jicama with lime and tajin (a mix of sweet and spicy spices) combined with nuts or seeds

A balanced mix of carbohydrates, proteins and fats, this snack provides a burst of flavor and texture while helping to maintain energy. It also helps people feel fuller between meals. Sheth’s other favorite snacks include popped popcorn, fruit with nuts or seeds, toasted edamame, and protein bars.

Maxine Yeung is a certified nutritionist and health and wellness coach.