five foods nutritionists eat every day

{I apologize if this is a duplicate in your feed – technical difficulties!}

Most of us, no matter how varied our diet is, eat some of the same foods every single day. (I, for example, eat a LOT of eggs!) So I reached out to some of my favorite Dietitians and Nutritionists to find out what they’re eating every day! Their answers aren’t necessarily surprising, but I love the ideas on how to incorporate these foods into your diet. (It’s time to stock up on greek yogurt!)

 

Plain nonfat Greek yogurt is my go-to food. I eat it with fruits and nuts for breakfast, use it to make dips for veggies, and stir it with various mix-ins like shredded coconut and honey or peanut butter and jelly, to make dessert. It’s a great source of calcium and protein, and at 100 calories per serving, it’s a real calorie bargain too!

Samantha B. Cassetty, MS, RD
Nutrition Director, Good Housekeeping Research Institute
@nutritionistsam

 

Cruciferous vegetables. Cauliflower, broccoli, cabbage, kale, bok choy, Brussels sprouts – I eat at least one of these veggies every day. Along with their vitamin and mineral content, they are loaded with phytonutrients that are known cancer-fighters. I like to use them in cooking because they hold up well in vegetable stir-fries, on pizzas and in pasta. They also add a great crunch to salads. The best part about these veggies is that they are fall, winter and spring crops so when fresh summer produce is scarce they are almost always available.

Lori Rice, MS
Nutritionist & Freelance Writer
fakefoodfree.com

 

Since I eat a mostly plant-based diet, I rely on plant proteins every single day. At least one meal a day I feast on beans or lentils. Sometimes I sprinkle chickpeas on my salad, other times I have a pinto bean burrito with veggies for lunch, or I will make a thick bean stew for dinner.  They supply me with protein, as well as slow-burning carbs, vitamins, minerals and lots of fiber.

Sharon Palmer, RD
sharonpalmer.com

 

I definitely believe that everyone needs a varied diet and that you shouldn’t focus on just one particular food or food group, but my day just doesn’t feel complete if I don’t eat some kind of fresh leafy green. There is just something about eating a nice cold salad that makes me feel so good and healthy inside. Whether it consists of romaine lettuce, kale or mixed greens, a fresh salad is something I strive to include in my diet every day.

Ben Troung, RD

 

It’s hard to pinpoint one single food that I eat every day (other than my desperately-needed morning cup of coffee), but if I had to choose one, I’d pick low-fat vanilla Greek yogurt – and for many reasons. For starters, it satisfies my sweet tooth without packing on unhealthy fat and calories and it’s a great source of protein and calcium. I often layer it with fresh fruit, toasted nuts, and whole grain cereal (AKA, parfait style). Greek yogurt is filling because it has double the protein of regular yogurt, and it has a rich and creamy texture which I love. I use it as a mayonnaise replacement in recipes like chicken salad, add it to fruit smoothies, and use it in baked goods like muffins and quick breads. It hits the spot!

Liz Weiss, MS, RD
Founder, Meal Makeover Moms’ Kitchen
Author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms
Co-creator of new recipe app, Meal Makeovers

 

What foods do you eat every day? 

 

simple bean salads

I’m really into bean salads right now. Once I realized how truly simple – yet satisfying – they could be…let’s just say I’m sorry it took me so long.

I like to keep it really basic: no fancy home-made dressings, no crazy chopping of vegetables, just beans + herbs + olive oil + spices and maybe some cheese if it works. I love the complex bean salads, with more flavor, lots of tiny vegetables and delicious dressings, but simple bean salads deserve their place in the world too! This salad has been a lunch staple lately and in my effort to keep lunch-cooking/prep to a minimum, it’s been perfect.

Other Simple Bean Salad ideas:

  • garbanzos + parsley + feta
  • black beans + cilantro + queso fresco
  • garbanzos + mint + feta
  • white beans + chopped arugula + parmesan
  • lentils + red pepper + goat cheese
  • garbanzos + sun-dried tomatoes + parmesan
  • black beans + avocado + cilantro (a splash of oj would be great in this one!)

Am I missing any bean salad staples? Share your favorites below! 

curried lentil turkey soup

This soup was a total accident.

I didn’t have any leftover turkey – or plans for leftover turkey.

But then on Saturday, we decided to pick up a 15 pound turkey and have another round of Thanksgiving. My thoughts immediately went to leftovers. Can you blame me?

Curried lentil soup with turkey came to mind and I had all of the ingredients I needed at home so I turned on the Christmas music, made some tea, pretended it was cold outside and made some soup.

This soup is flavorful, filling and nice and warm for chilly winter nights. I love it topped with a little greek yogurt and fresh cilantro – it adds such a great fresh and creamy touch!

*Use shredded chicken and chicken broth if you don’t have leftover turkey.

 

Curried Lentil Turkey Soup

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 45 minutes

Keywords: soup/stew entree gluten-free high fiber high protein fall winter

 

Ingredients (8 servings)

For Soup

  • 2 Tbsp oil
  • 1 onion, diced
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 Tbsp minced ginger
  • 2 Tbsp curry powder
  • 1/2 tsp each: garam masala, tumeric, coriander
  • salt & pepper to taste
  • 2 cups green lentils
  • 8 cups turkey (or chicken) broth (or mix of broth and water)
  • 1-14 oz can coconut milk
  • 3-4 cups shredded turkey (or chicken)

For Toppings

  • greek yogurt
  • chopped cilantro

Instructions

Heat oil in large pot.

Add onion and occasionally stir for about 3 minutes.

Add carrots, celery and ginger, cooking for about 5 more minutes.

Mix in seasonings and stir until fragrant, about 30 seconds.

Add lentils and broth to pot.

Bring to a boil, reduce heat, cover and simmer for about 40 minutes.

Add coconut milk and turkey, bring to a boil and serve.

Top with greek yogurt and chopped cilantro if desired.

If soup is not thick enough, let simmer with no cover until desired consistency.

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What did you make with Thanksgiving leftovers? 

simple & healthy: huevos rancheros

I’ve decided that I need to start making breakfast for dinner more often.

There are a lot of things to love about breakfasts for dinner. In my world, that would mean eggs.

These huevos rancheros are great: flavorful, filling and so budget friendly.

There are many varieties of huevos rancheros, with some more difficult than others, but I decided to go the really easy and simple route. They literally took me 10-15 minutes to pull together. If you want to make your own huevos sauce, Weekly Bite has a great recipe!

Ingredients you’ll need:

  • Corn tortillas
  • Beans (black or pinto)
  • Eggs
  • Shredded cheddar cheese
  • Toppings: salsa, pico de gallo, huevos sauce, sour cream, fresh cilantro

Steps:

  • Heat up the beans and season as desired
  • Fry the eggs (sunny side up is best, but you could also scramble)
  • Melt the cheddar on the tortilla under the broiler
  • Layer cheesy tortillas with fried egg and salsa and any additional toppings
  • Serve with black beans and vegetable