They’re trained in the art of nutrition. Their goal is to help you put healthy meals together and hit your nutrition goals. So let’s turn the tables, and find out how a registered dietitian plans her daily meals.
Emily Monfiletto is a Registered Dietitian. She works with clients at the OhioHealth McConnell Heart Health Center. We asked Emily to take us through a typical day of eating. We also wanted her to share the reasoning behind her nutrition choices.
A Typical Day of Nutrition for Emily
- FAGE Plain Greek Yogurt (3/4 cup) with 1/2-1 cup of fruit, sometimes a little low sugar granola on top
- One slice of Ezekiel bread with 1 Tablespoon of peanut butter
- One cup of coffee with skim milk
- Salad, soup or grain salad (I always pack)
- I usually have a piece of fruit with my lunch
Pictured: Quinoa, squash and kale salad with feta and cranberries and an apple on the side. I will save the yogurt for my snack in the afternoon. I always make my lunches on Sunday and eat them throughout the week.
- Meat with a vegetable, sometimes a starch/grain
Pictured: Chicken breast, cooked greens and beets
- Sometimes fruit and peanut butter
- Cheese (usually whatever I have available, it depends on the day)
What if you get caught at work, starving and out of snacks?
I usually keep nuts or a quick nutrition bar in my desk, in case of an emergency
- One cup of coffee in the morning
- Water the rest of the day
Tips from Emily:
- I try to start with a larger meal earlier in the day, which means breakfast is usually my biggest meal.
- I always try to get a source of protein at breakfast and then the meals get lighter during the day.
- I usually try to eat a vegetarian lunch. I like to incorporate beans, grains, or some dairy for protein sources.
- I have my snack in the afternoon to help get through the day and prevent myself from being too hungry when I get home for dinner.
- For dinner, we regularly cook meat with vegetables. Sometimes we will include a starch, but it just depends on what we have.
- We eat a lot of leftovers in my house to make weeknight meals a little easier.
Ready to take control of your nutrition? Contact us at the McConnell Heart Health Center, we’re ready to support you!