Day 3 Food Log of a Dietitian

Wednesday: Thank goodness it is the middle of the week, this is the time of the week where you start to get exhausted from work and try to choose the quickest + easiest thing to put on a plate. Lime Chicken is so easy so I chose that for dinner, I marinate the chicken with lime, pepper, olive oil, and garlic for about 30 minutes before cooking in the oven for 35-45 minutes at 350 degrees. I check the chicken frequently to avoid over-drying and making sure the temperature meets 165 degrees. Also, I had salmon patties as an option at work and they were deliciousss and were a plus to getting my recommended omega-3 intake for the week.

Nutrition Tips:

  • I aim to only consume red meat 1-2x/week and focus on chicken, fish, ground turkey, or plant-based meals for the rest of the week. I have found that this makes me feel the best and is a very attainable goal when I am meal planning.
  • Consume fish, especially oily fish, at least twice each week. Follow this advice:

    Select oily fish when possible, such as:

    o Salmon

    o Tuna

    o Mackerel

    o Herring

    o Sardines

    o Trout

    Choose other types of fish as part of a healthy diet

    Benefit: Fish are high in omega-3 fatty acids, which may decrease your risk of

    heart disease and sudden death from heart disease.

    Consume fish, especially oily fish, at least twice each week. Follow this advice:

    Select oily fish when possible, such as:

    o Salmon

    o Tuna

    o Mackerel

    o Herring

    o Sardines

    o Trout

    Choose other types of fish as part of a healthy diet

    Benefit: Fish are high in omega-3 fatty acids, which may decrease your risk of

    heart disease and sudden death from heart disease.

    Time Food Serving Size
    6am Kroger Brand Apples and Cinnamon Oatmeal 1 packets
    6am Coffee 1 cup
    6am Peppermint Creamer 1 tablespoon
         
    9:30am Almonds ½ cup
    9:30am Cliff Bar 1 bar
         
    11:30am Salmon Patty x2 2 small salmon patty
    11:30am Mashed Potatoes 4 ounce
         
    9:30am-12:00pm Water 3 cups
         
    3:00pm Cheese Stick 1 cheese stick
    3:00pm Apple 1 small apple
         
    5:30pm Baked Lime Chicken 4 ounce portion
    5:30pm Green Beans 4 ounce
    5:30pm Lentils ¾ cup
    12:00pm-5:30pm Water 3 cups
         
    7:30pm Maple Leaf Cookie 1 cookie
    7:30pm Pumpkin Ice Cream Bar 1 bar

     

     

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