Day Two Food Log of a Dietitian

Here we go, continuing with me being transparent and honest in EVERYTHING I eat this week.

Another disclaimer.. I get free meals at work so sometimes when there is something crazy unhealthy on my food log, I will bet its due to it being the only option at work. Who isn’t a fan of free food though? It is a perk of the job but probably not a benefit to my overall health.

Also, I am putting my water consumption into the food log as well to help encourage others to stay mindful of fluid intake throughout the day, I have already posted once about the importance of fluid intake and I can’t stress that enough (refer to previous blog for great information on water intake and health benefits). Aim to get at least 1500 ml/day which equals about 50 ounces/day.

Nutrition Tips For The Day:

  • Eat more not less, keep your metabolism upbeat and consume 5-6 smaller and more frequent meals throughout the day and DO NOT SKIP meals.
  • Drink more water and less sugar-sweetened beverages that add to your calorie intake
  • Drink more tea (random fact real quick – tea is the cheapest beverage humans consume other than water).  Not herbal tea, it doesn’t come from the Camellia sinensis plant which means it doesn’t come with the associated health benefits. “It is increasingly appreciated that tea contains polyphenols and other components that may reduce the risk of developing chronic diseases such as cancer, cardiovascular diseases, arthritis and diabetes. More recently, the beneficial properties associated with daily consumption of green tea are getting better recognized.”1 And y’all it is delicious and green tea in the mid-day helps me stay focused to finish my assignments at work and head out. I could talk all day about the health benefits of tea so contact me if you would like any more information!

 

Time Food Serving Size
6am Homemade Granola Bar 4 ounce
6am Banana 1 banana
6am Starbucks Coffee + Pump of Peppermint Creamer Size Tall
9:30am Almonds 1/2 cup
9:30am Pumpkin Seeds ½ cup `
9:30am-1:00pm Water 4 cups
12:00pm Salisbury Steak *the free lunch that work provided, I have a hard time saying no to free food 4 ounces
12:00pm Butternut Squash 4 ounces
3:30pm Cheese Stick 1 cheese stick
3:30pm Strawberries 1 cup
3:30pm Green Tea 1 cup
6:30pm Baked White Tuna 4 ounces
6:30pm Broccoli 4 ounces
6:30pm Pinto Beans 4 ounces
7:30pm Brownie Brittle 1 piece
12:00pm-7:30pm Water 4 cups
  • Homemade granola bar recipe is posted in my previous blog post for reference!

 

References: 

Khan N, Mukhtar H. Tea and Health: Studies in Humans. Current pharmaceutical design. 2013;19(34):6141-6147.

 

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