Ever wonder what an RD eats? Take a peek at the 3-day food diary I used to keep track of my fiber and sugar goals!
Disclosure: I’ve partnered with the General Mills Bell Institute of Health & Nutrition to bring you this blog! I was compensated for my time, all opinions are my own.
Every year when January arrives, there is a ton of attention focused on diets. Cutting sugar, cutting carbs, detoxing, juicing, keto, paleo, …there is an endless array of available gimmicks. My office phone busily rings with motivated folks looking to drop some pounds after the holiday food fest. My advice remains the same throughout the year. Increasing the good things that contribute quality nutrition and fiber like fruits, veggies, whole grains, nuts, beans, seeds and lean proteins are the way to properly fuel your body. At the same time, it’s important to watch added sugars to make sure that the calories you do consume are nutrient rich. The 2015 Dietary Guidelines recommends a daily fiber intake of 14 grams per 1,000 calories. For adults, that means getting between 25 and 34 grams of fiber depending on age, gender and calorie needs. It’s also recommended to limit ADDED sugars (not those found in fruit, veggies, or plain dairy) to less than 10% of total calories. In addition, the 2015 Dietary Guidelines recommends a daily upper tolerable limit of approximately 2,300 milligrams (mg) of sodium.
Whew! That’s a lot of numbers, and quite honestly, they don’t mean much to the average person. It’s so difficult to keep track of all of this, and there’s no way to do it without recording a food diary. I decided to try to meet the above goals to prove that a healthy, filling, delicious diet is achievable while staying within the recommendations of the Dietary Guidelines. I also included a Fiber One Brownie or Chewy Bar daily as a snack or part of a meal to help boost my fiber intake while enjoying a tasty indulgence. It’s a win-win.
So, what did I eat? Here is my 3-day food diary with nutrition analysis by ESHA Food Processor so you can see exactly what I ate to reach these goals. Please note that I generally consume 1200-1400 calories per day. That’s less than most people and I am NOT recommending this level as a guideline or goal. That’s for you to work out with your registered dietitian or doctor based on several factors. As a formerly obese person, my metabolic rate simply does not support a “typical” caloric intake for my height and weight. However, note the fiber levels I am able to reach, even on less food than most people. And based on my calorie level, my added sugar goals are up to 30 grams (7.5 teaspoons). So, here is an example of what an RD eats to reach fiber and sugar goals.
Peanut Butter and Banana Sushi , water
3 Bean and Avocado Salad with Lime Dressing over ½ cup 2% cottage cheese with an orange, water.
(Recipe coming to my blog soon!)
Fiber One Chocolate Caramel and Pretzel Chewy Bar, water
Meatless Monday: 1 egg plus 2 egg whites over easy served on 2 slices of light whole wheat toast with 2 Tablespoons guacamole, and grape tomatoes.
Strawberry skyr (Icelandic style yogurt)-5.3oz cup
Green tea and 15 pistachios
1187 calories, 149g carbs, 35g fat, 87g protein, 105mg cholesterol, 1490mg sodium, 47g sugar (18g added sugars), 43g fiber
Overnight Hashbrown Casserole by Healthy Aperture (I added sliced grape tomatoes on top)
1 medium orange, water
Tossed salad with 2 ounces roast turkey breast, ½ cup 3 Bean and Avocado Salad and 1 Tablespoon balsamic vinegar.
Sliced gala apple with 2 Tablespoons powdered peanut butter (mixed with water for dipping), water
Fiber One Mint Fudge Brownie, water
Parmesan and Herb Encrusted Chicken Breast dipped in ¼ cup marinara sauce
Roasted Brussels sprouts
Lemon sparkling water
Green tea bag- no sweetener
1239 Calories, 146g Carbs, 47g Fat, 78g Protein, 120mg Cholesterol, 2450mg Sodium, 56g Sugars (11g added sugars), 35g Fiber#ad What this RD eats to reach #fiber and #sugar goals: a 3-day food record plus recipes! #NNM http://wp.me/p4LsrV-J7 Click To Tweet
Breakfast “Ice Cream”- Mix 1/3 cup part skim ricotta cheese with 2 Tablespoons powdered peanut butter, stir in 1/2 medium banana chopped into pieces and a Fiber One Chocolate Peanut Butter Brownie diced into pieces. Water
1-5oz can Wild Skipjack Tuna mixed with 2 Tablespoons guacamole and served with celery sticks.
Vanilla skyr- 5.3oz cup topped with ½ cup Cheerios™
16oz Cinnamon Sunrise Herbal Tea- unsweetened
3/4 cup fresh blueberries and 15 pistachios, water
2 cups Italian bagged salad topped with 5 oz. lean ground turkey burger, ¼ tsp salt, roasted Brussels sprouts, 1 Tablespoon Light Asian Salad Dressing
Mango Sparkling Water
Decaf coffee with 1 Tablespoon half and half
1227 calories, 115g carbs, 46g fat, 109g protein, 196mg cholesterol, 1997mg sodium, 55g sugar, (17g added sugar) 28g fiber
What do you think? Do you believe that you consume at least 25 grams of fiber per day while minimizing your added sugar and sodium intake? It takes some planning but it’s well worth it when you see how good you feel, and your body will likely thank you later.
What are your go-to meals that are high in fiber and low in sugar? Please share with me in the comments below!