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You Eat THAT? A Closer Look at What a Registered Dietitian Eats

Emily's breakfast, lunch and dinner

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


  • Yogurt
  • Sometimes fruit and peanut butter
  • Nuts
  • 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!