What does a Dietitian Eat?

What Does a Dietitian Eat? 

My Day on a Plate 
by Rebecca Gawthorne – Dietitian & Nutritionist 

As a dietitian, one of the most common questions I get asked is, "What do you eat in a day?". So I've decided to give you a bit of insight into my daily eating habits.

My eating is primarily plant based, packed full of healthy, fresh fruit and veggies. To ensure I eat as healthy as possible and nourish my body properly, I always do a weekly food shop stocking up on fruit and vegetables and set time aside time to plan and prepare my meals and snacks on the weekend, ready for a busy week ahead. If you don't already do any food prep, I would highly recommend it! It will save you so much time and stress during the week and will help you stick to your healthy eating plan! 

Here is my Day on a Plate:

Breakfast 

I rise early and kick-start my morning with a big glass of water followed by breakfast. My breakfast will either be a fruit smoothie or porridge. I make my smoothies with frozen banana, berries, chia seeds and oat milk. Depending on how hungry I am, I might top it with a handful of homemade muesli. I make my porridge with plain rolled oats, chia seeds, soy milk, Medjool dates and vanilla extract. I'll also add my daily Vida Glow into my breakfast! Plus I always have a homemade coffee.  

I add chia seeds to my breakfast for a good hit of omega3s and other minerals like iron and calcium. I always have fruit with breakfast for a great hit of natural sugars, plus vitamins, antioxidants and fibre.

I never, ever skip breakfast! To me, breakfast is the most important meal of the day. It kick-starts your metabolism & gives you long lasting energy to stabilise your blood sugar levels and prevent unhealthy snacking throughout the day.

Morning tea

I have a morning tea snack around 10:30am or whenever I start to feel hungry. I always pack my snacks and take them with me to work to avoid resorting to something unhealthy. They also need to be quick and easy to eat as I'm usually driving between my clients.

My snacks range from fresh fruit, a handful of nuts, leftover cooked veggies or a couple of homemade bliss balls. I make my bliss balls by blending and rolling into balls 1 cup of Medjool dates, 1 cup of walnuts, 1/2 cup of shredded coconut and 2 tsp of vanilla extract.

Lunch

My lunch is always packed full of colourful veggies! It can be anything from baked vegetables and tofu, a rainbow salad with beans or a sashimi salad. I try to include a small amount of low GI carbs with my lunch like brown rice, sweet potato or quinoa to keep me feeling full. This also gives me sustained energy throughout the afternoon, which helps to prevent 3:30-itis (which can occur when your blood sugar levels drop and your body craves sugar).

Afternoon tea

My afternoon snack, which I eat around 3pm-4pm, will often be fresh berries, veggie sticks and homemade dip, avocado on wholegrain crackers, or a fresh veggie juice. I've also recently been enjoying some homemade healthy sticky date banana cake at afternoon teatime. (See recipe below). 

Dinner

Dinner again is plant based. My husband and I love vegetable-filled dinners! They leave us feeling healthy and satisfied but not overly full with that sick, heavy feeling you can get from a large bowl of pasta or meat. I choose to get my protein from beans, lentils, tofu or fish. 

Some common dinners I love include baked veggies and salmon, tofu stir-fry, homemade sushi and lentil veggie salad. We also love going out for a good vegetarian dinner to our favourite Sydney eatery, The Grounds.

Dessert

I love something small and sweet after dinner.  This varies from some homemade banana berry “nicecream” which I make by blending frozen bananas and berries, fruit or some homemade muesli.

HEALTHY STICKY DATE BANANA CAKE 

Ingredients:

4 large very ripe bananas, peeled 

2 cups pitted Medjool dates 

1 cup rolled oats

4 tbs chia seeds mixed with 12 tbs water 

2 tsp vanilla extract

1 tsp cinnamon

1 tsp baking powder

1/4 cup coconut oil 

Directions:

Preheat oven to 220C.

Place 4 peeled bananas, dates, chia, coconut oil, and vanilla into a blender until smooth and creamy.  

Add cinnamon and baking powder and blend. Then add oats, 1/2 cup at a time, blending until smooth. 

Pour into glass baking dish, top with 1 sliced banana and bake for 15-20minutes until outside forms cake texture. Don't over - cook as the inside needs to remain gooey. 

Remove from oven and cool in fridge so the inside sets. Once cooled, remove from baking dish.

Enjoy!

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