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? 

 

add this: sea vegetables

(source)

Maybe you’ve heard about sea vegetables, or even tried miso soup or seaweed salad at a sushi restaurant. Eating seaweed can definitely be a bit scary at first, but you’ll see how easy it is to add them into your diet! You can find seaweed at health food stores (usually in the Asian section) or some Asian grocery stores.

Sea Vegetable Varieties:

  • Kombu
  • Dulse
  • Nori
  • Arame
  • Agar Agar
  • Wakame

Why Eat Sea Vegetables:

  • packed with nutrients and chlorophyll
  • can help to reduce blood cholesterol, improve digestion, strengthen teeth and bones (from Integrative Nutrition)
  • they have a salty flavor from a balanced combination of sodium, potassium, calcium, phosphorus, magnesium, iron and other trace minerals (from Whole Foods Market Guide to Sea Veggies)

How to Eat Sea Vegetables:

Do you eat sea vegetables? How?

 

spaghetti cakes

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Food was the main priority at our wedding. Well, I guess you could say our priority was that our guests have a great time, and to me, that means eating and drinking well. :)

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We didn’t have a sit-down meal, but instead had stations – each station had a few different items (salad, entree, sides) with lots of passed hors d’oeuvres. One of the sides that our catering planner strongly suggested was angel hair pasta cakes. She said that they were a big crowd-pleaser and while I thought it would go over well with kids, I really didn’t think adults would be into it. I cut the order way down, but somehow she convinced me to order more and I’m so glad we did. Everyone loved them. It was actually one of the only things I ate that night and even I thought they were delicious.

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Sometimes the simplest foods are the best.

When you combine the pasta with an egg, some cream and parmesan, it bakes into portable little cups that can work as an appetizer, main meal or packed in a lunch. I served our spaghetti cakes with some roasted tomatoes (tomatoes + olive oil + s & p), but marinara or a drizzle of pesto would be delicious as well.

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Spaghetti Cakes

by Emily Dingmann

Prep Time: 10 min

Cook Time: 30 min

 

Ingredients (6 appetizer portions)

  • 6 oz spaghetti
  • 2 cloves garlic
  • 1 egg
  • 2 Tbsp 1/2 & 1/2
  • 1/4 cup shredded parmesan cheese
  • salt & pepper
  • marinara or roasted tomatoes for serving

Instructions

Pre-heat oven to 350 degrees.

Cook pasta and garlic in boiling water until al dente, about 5-6 minutes.

Drain (but reserve a bit of the cooking water) and return to pot.

Whisk together egg and 1/2 & 1/2.

Add egg mixture and parmesan to pot, stirring to combine.

Spray muffin tin with cooking spray (only need 6 wells) and divide pasta mixture between the 6.

Bake for about 15-20 minutes, until cakes have set.

Serve with marinara sauce or roasted tomatoes and extra parmesan if desired.

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date, corn & goat cheese salad

I’m always on the lookout for new salad inspiration.

And let me tell you, California has some really good salads.

You can get your burger on a salad (which I find absolutely annoying because I’m never the one doing it) and literally every single restaurant has a list of decent salads. Even Asian take-out restaurants! Then there are restaurants that serve only salads, like greens up in Santa Monica.

I had been working at greens up a few weeks ago, and spent a significant amount of time drooling over their menu.

For some reason the salad that contained dates and corn – two things that are not my favorite – sounded  really good. So I brought home two salads and we celebrated Valentine’s Day with salads and wine. The salad ended up being so good that I decided I needed to make it a few days later.

The flavors are perfect – sweet dates, creamy cheese, flavorful corn – all over dressed greens. I thought the salad was pretty filling, but if you really want to make it into a meal, add some cooked turkey or chicken for protein!

 

Date, Corn & Goat Cheese Salad

by Emily Dingmann

Prep Time: 10 min

Cook Time: 5 min

 

Ingredients (2 servings)

  • 1 tsp oil (like grapeseed or olive)
  • 1 cup frozen corn
  • 8 cups greens of choice
  • 1Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • salt & pepper
  • 4 dates, sliced thinly
  • 2 oz goat cheese
  • 2 Tbsp toasted walnuts
  • 8 oz chicken or turkey if desired

Instructions

Heat oil in small pan.

Add corn and saute for about 3-5 minutes, until golden brown.

Set aside.

Toss lettuce with olive oil, vinegar, salt and pepper.

Divide onto two plates.

Top greens with dates, goat cheese, walnuts, corn and turkey or chicken if desired.

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