As a Dietetics major, the number one question I am asked is, “So, do you, like, eat really healthy?” To answer that question for everyone, I will be posting a two part article on exactly what I eat on a good day and what I eat on a bad day, fully equipped with real life pictures and calorie counts.
Week 1: The Good Day
Breakfast: 9:15 AM
Whole fat plain yogurt with a handful of almonds, chia seeds, and a squeeze of honey.
Calories: 350
I like to eat whole fat yogurt because it keeps me full for a longer period of time. Also, plain yogurt has a lot less additives and unnatural flavorings. When you add the yummy almonds and honey, you cannot even tell that it's plain yogurt. As for the chia seeds, they are a good source of fiber and protein, yet again a good way to stay full during an hour-and-twenty-minute class about food.
Lunch: 12:30 PM
Mixed green salad topped with artichokes, black olives, chickpeas and croutons. Dressed with fat free Italian dressing. (Not pictured: chicken noodle soup).
Calories: 342
Mixed greens are filled with so many more yummy vitamins than iceberg lettuce, like Vitamins C and B1. I add chickpeas for some protein and croutons because I love carbs. And some chicken noodle soup for the soul.
Midday Snack: 4:00 PM
Banana and natural peanut butter.
Calories: 200
I have classes from 1:20 PM to 5:15 PM, so I am just about dying of starvation by the time the clock strikes four. It's like an internal alarm that goes off. I keep a banana and some peanut butted in my backpack just to keep me focused until dinner time. Bananas are nice and high in Potassium which actually relieves stress. The natural fat in peanut butter satisfies your tastebuds and is the healthy fat that we all need!
Dinner: 6:15 pm
Grilled Chicken, rice and beans, steamed corn, and an arugula salad.
Calories: 506
You really cannot go wrong with grilled chicken. You can dress it up with hot sauce (0 calories) or dijon mustard (only 10 calories). It keeps you nice and full, and satisfied for the rest of the night. Rice and beans are complementary proteins, which mean that together, they provide all the essential amino acids for your body. I won't get too into what that means for now, but long story short, it's good for you.
Although you might think corn is in the vegetable category of the food pyramid, it is actually considered a grain. Be careful not to over indulge in corn products, but half a cup went well with the rest of my dinner. Arugula is probably my favorite leafy green, because it's peppery and is a great source of vitamins. If you are not that into arugula, I would switch it out for spinach or broccoli in this meal.
Dessert: 8:00 PM
Dark chocolate Hershey kisses.
Calories: 105
I absolutely need to have something sweet after dinner. These dark chocolate kisses keep my cravings at a low for the rest of the night. I like to freeze them so it takes me longer to eat them.
*I do not recommend this diet to all people. There are individual differences in every person and everyone has different dietary restrictions/needs.*
