Respect and collaboration are essential to Nutrition for Real Humans because solutions I create for clients (meal plans, recipe collections, etc.) need to be realistic for THEM.
I bring my knowledge and experience about nutrition and practical food selection and preparation, but my client knows best what is important to them, what their limitations are, what they care about, what they’re willing to do.
If I don’t respectfully listen to what my client needs and wants or take their ideas into consideration (the collaboration part), likely the solution won’t fit them. It won’t solve their problem, or it won’t be realistic for them, or they won’t like the food I chose because I didn’t listen to their preferences so they won’t eat it.
That’s what sets Nutrition for Real Humans apart from a meal kit service or other meal plan service – your meal plan or recipes are not just tailored to your needs, they are tailored for what you want them to do for you!
If you want to reduce your environmental impact and reduce packaging while increasing your protein intake – we can do that!
If you hate garlic, it will be hard for me because I use garlic in everything, but we can avoid it! If you want to reduce your prep time and effort because you are super busy and just need something that will feed your surprisingly picky family – we can do that too!
Taste and smell. We could just be like plants and photosynthesize but instead we get to enjoy the experience of eating.
Variety and adaptability. We could just be like cows and just eat grass, or whales and just eat plankton. Our bodies are designed to be able to run on a wide variety of food sources. This not only means that we can enjoy a variety of foods, it means that a healthy diet can look different for different people and different cultures! There are so many delicious ways to be nourished!
Coffee is good for you *. I look forward to my morning cup of coffee every day. Such a simple delight.
I’m privileged to be able to access a really wide variety of healthy, safe, and fresh food.
I do not have any food allergies, sensitivities or medical conditions that keep me from eating certain foods. As much as I like to promote that all foods fit, I realize in some cases not all foods fit because they cause an allergic reaction or pain or dangerous medical consequences. I’m thankful that at this point in my life, I do not have to avoid any foods and can eat cheese without any problems.
This thin crust pizza recipe. (see below) We eat this pizza at least once a month, often when we don’t want to cook anything else and it is always a bright spot.
This pizza was spread with pesto and topped with mozzarella and goat cheese. *Fancy* Most of the time we just use tomato paste with spices and shredded mozzarella.
Pour 3/4 cup body temperature water into a medium-large bowl. Add 1 tsp yeast and let that sit for a little bit, until you can smell the yeast. Stir in 1 cup flour, then add 1 + 1/2 tsp salt. Then add 1 cup more flour and stir until you can’t stir anymore. Then either knead in the bowl or on a clean floured counter. (You can also use a stand mixer with a dough hook). Knead 8-10 minutes or until the dough springs back when pinched. I know that sounds like a lot of time, but I just turn on the Great British Baking Show and pretend I’m on the show with them.
Spray a little nonstick spray in the bottom of the bowl (or pour a teensy bit of oil) and roll the dough ball around in it – this is just so it doesn’t stick or dry out while it rises. Cover with a clean towel and let rise for about an hour.
(You can freeze it at this point to be able to treat your future self to homemade pizza)
Preheat the oven to 500 F. Roll out the dough on a silicon mat or parchment paper until it is 1/4 inch or less thick. Place the rolled out dough and the lining onto a cookie sheet (I like to use the back of a rimmed baking tray). Spread on your sauce and toppings of choice. Avoid topping very thickly or the crust will not get crisp. Bake for 8-15 minutes or until the bottom is crisp (check by lifting with a spatula).
You can use either white or whole wheat flour for this recipe. You can even make it without the rising time if you are in a hurry – just let it rest for a few minutes instead of an hour and roll it out right away. Enjoy!
What are you thankful for?
*Coffee is good for you just as much as any food that has shown to be good for you. Coffee in moderation, in general, is not harmful, and there are multiple studies showing health benefits in regular coffee drinkers. Obviously there are exceptions and nuances (like: drinking coffee won’t solve all your problems, and if you also drink it with a TON of sugar it is probably not as healthy) so speak with a doctor or dietitian if you have questions or concerns and don’t drink coffee if it makes you feel bad.
Let’s talk about food we hate. Or even foods we just don’t really like.
How I feel about olives
It’s fine and normal to have foods you don’t like and choose not to eat!
Everyone has their own personal preferences. It’s cool if you never want to try those foods or learn to like them. It’s your choice!
From a nutrition perspective, there is such a variety of food on this earth that most people can have a balanced diet that fits within their food preferences. There might be a few changes and stretches to make, but it’s rare that you will need to eat only foods you hate to be healthy.
If you are concerned that food preferences are so restrictive that they prevent you from getting adequate nutrition, please speak to a registered dietitian or primary care provider.
Here are some foods I don’t like:
Beets
Bacon
Papaya
Fresh mango
Mayonnaise
Ranch dressing
Thousand Island Dressing
Ham
Pork chops
over-dressed salad (soggy lettuce 🙁 )
Pineapple candy
Cooked or canned pineapple
Pickled mushrooms
Olives
Chicken skin
Gristle
American cheese
Eggplant
Licorice
Redvines
Coconut
Root Beer
That being said, some of these I keep trying because I want to maybe someday like them.
Sometimes it’s worth giving foods a few chances before you rule them out forever.
(This doesn’t even take into account not eating certain foods because of religious or ethical beliefs. This is also totally up to each individual and should not be considered just a preference. )
You might discover you don’t like a food prepared one way, but eating it another way, or in another context is delicious. For example, I grew up not liking tuna. But it turns out I just don’t like the mayonnaise that was always in tuna salad. Tuna by itself, or mixed with avocado – I like just fine.
This beet pasta recipe from Nadiya Hussain is another good example. I am not really a fan of beets, but this pasta has so much garlic, lemon, and cheese that it’s all I can taste, but I still get the nutrients and beautiful pink color from beets.
Eating foods prepared differently may be especially helpful if you are sensitive to textures.
Some foods are an acquired taste and it takes a few times (or several times) of eating them before it starts to taste good. So, if you really want to like a food, it’s ok if it takes you a few times.
And tastes change. As kids, our palates are really sensitive, especially to bitter and sour tastes, but we lose some of that sensitivity as we’re older so we’re more likely to enjoy foods like coffee, broccoli, beer, vinaigrette. I used to hate pineapple in all forms and just automatically avoided it until I ate it at someone’s house to be polite and discovered that it was pretty good fresh. Still can’t stand it cooked or canned though.
Here are some foods I use to not like but I do now:
Tuna (turns out I just don’t like mayonnaise)
Ketchup
Hamburgers
Mushrooms
Tomatoes
Mustard (still not a fan of straight yellow mustard, but some whole grain or Dijon…alright)
Grilled onions
Fresh pineapple
Asparagus
Roast beef
Coca Cola, Dr. Pepper
Coffee
Yogurt
Goat cheese
Salsa
Dark chocolate
Sour cream
Guacamole
Potato chips
Pepperoni
Dill
Now, why would you want to eat foods you don’t like on the off-chance that you might start liking them?
Health: Wanting to get the health benefits of a certain food or food group that is not your favorite (salmon for omega-3s, spinach for the iron, chicken breasts for the lean protein, or just generally more veggies for example). It’s why I keep trying beets and eggplant.
Social: This is another big reason and actually a really important one. Sometimes being able to eat a greater variety of foods gives you more freedom in your social life. You don’t have to worry about what’s going to be served at dinner a dinner party, or might be more likely to join a group that’s going out to a new restaurant.
Variety: You’re bored of the foods you are currently eating and want to try something new
You just want to because it seems cool: I’ll be honest here. While beets are really healthy, the main reason that I really want to like them is that they are sooo pretty! Did you see that pasta? It’s an unreal magenta color! Or olives. It was a great disappointment to my child self that I didn’t like olives because I wanted to be like all the cool kids and stick them on my fingers, but I still don’t like them despite continuing to try them :/
Your takeaway for today: it’s ok to not like all foods, but sometimes it’s worth giving a food a few chances before swearing it off forever because you may someday be able to wear olives on your fingers like the cool kids.
What foods do you dislike? Or what foods are you learning to like?
I get asked this question as a dietitian often enough that I figured I would write out the answer. But I want to start out by saying that as real humans, we have different bodies, needs, preferences, beliefs and values about food. So consider this more of a post to satisfy curiosity than any recommendation.
And not to sound like a broken record (but this is important) this is not a prescription or a recommendation. This is a description. This is just what I eat.
The good news of nutrition is there are lots of ways to eat healthy. So while this is how I eat, (and I consider it healthy) it will not be the right solution for everyone. You might have different dietary needs due to a medical condition, or a family member’s medical condition. You might have different dietary preferences – or a different lifestyle that make these choices impractical. That’s ok.
That’s the beauty of Nutrition for Real Humans, and that’s why I work with each client to design a plan that will make healthy eating work for them.
Now, onto what you clicked on this title for: What does a dietitian eat? (Or more accurately, what does this dietitian eat?)
I thought about it and wrote down some patterns that I tend to follow when I’m deciding what to eat. I don’t really have strict rules; in the words of Captain Barbosa:
A fruit or vegetable with each meal.
At least one, sometimes more. This could look like a banana with breakfast, eating a carrot alongside my sandwich, or adding a bunch of vegetables to the soup I’ve made for dinner.
strawberries and parsley with lunch
veggies mixed into mac and cheese with grapes on the side
grapes with muffin and egg for breakfast
green salad alongside potatoes and fish
Benefits of fruits and vegetables
High water content (good for hydration)
Generally high in fiber
Source of a wide variety of vitamins and minerals, including vitamin C
Source of phytonutrients and antioxidants that we don’t even fully comprehend the benefits of yet
Often add beautiful color, flavor, and texture to the meal!
Most grains whole grains.
I try to make whole grains the default grain that I eat. If I make rice, it’s brown rice. When I make bread or muffins or waffles, I make sure at least half the flour I use (if not more) is whole wheat flour. When I buy grain products (tortillas, cereals, pasta), I usually choose products where the first ingredient listed is whole grain or whole wheat.
Quinoa salad with fish
50% whole grain toast
stir fry with brown rice
whole grain waffles
Benefits of whole grains
Higher fiber content (more filling, digest more slowly)
Slightly higher protein content
Naturally contain more vitamins and minerals than refined grains (although most products made with refined grains have vitamins and minerals added back to make up for this loss)
This doesn’t mean I don’t eat refined grains. When I bake, usually at least part of the recipe is made with white flour because the texture is better, and if I’m making a dessert, I just use white flour.
It’s hard to pass up a good sourdough if it’s white bread, and our favorite instant mac and cheese is made with white pasta.
Most of our plant-based proteins are beans, lentils, nuts and seeds. We don’t use many meat substitutes and don’t use tofu/tempeh or protein powders too often. These are fine, just not what we eat most of the time.
Benefits of varying protein
Gain the different benefits of different types of protein (e.g. omega-3 fatty acids in fish)
Spreads out the drawbacks of different types of protein (e.g. high sodium content of cheese)
Keep it interesting
Eating more plant proteins generally reduces cost of meals and environmental impact
Keep nutrient-dense snacks around.
So when I’m hungry between meals I have something available to eat that will help provide me with more nutrients and energy as well as satisfy my hunger.
Lara Bars (snack bar made with dried fruit and nuts)
Cottage cheese
Sugar snap peas
Peanut butter
Seaweed snacks
I don’t always have all of these around, but these are examples of what might be laying around our house.
Use healthy fats when cooking
I embrace fats in general when cooking, especially olive oil, avocado, nuts, seeds, to help make a meal more satisfying and tasty. I also really like dairy fats: cheese, butter, full fat yogurt. There is evidence showing that intake of fats from dairy, especially from yogurt and cheese is not associated with increased heart disease or diabetes risk or death. We also personally don’t have any health conditions that would make it especially risky for us to eat saturated fat.
Benefits of fats
Take longer to digest, and help promote satiety (satisfaction)
Help your body absorb certain vitamins
Important carriers of flavor
Drink mostly water, milk, coffee and tea (unsweetened or lightly sweetened)
These are the drinks I have at home. It doesn’t mean we never have soda or juice or alcohol, but we mostly only buy these if we are hosting guests, or if we are out to dinner or as a special treat
(No pictures because I don’t often take pictures of just glasses of water or milk haha).
Mostly cook and eat at home
This is mainly because of how I grew up and how I ate when I was first on my own and didn’t have lots of money. But it also lets me be in charge of what’s in my food.
Probably more sweets than you expect
chocolate birthday cake
strawberry cheesecake frozen custard
giant pan cookie from Nadiya’s time to eat
unicorn swirl ice cream
We both have sweet tooths (sweet teeth?). We probably have dessert at least half of the nights of the week (more if I’ve baked something). This could be ice cream, a handful of chocolate chips, kettlecorn, or a microwave brownie.
This is one thing that I am tempted to feel guilty about. But most of the time I don’t, and my husband really helps me be a balanced, reasonable human here. Dessert is something we both enjoy (and often a way to share celebration or just spend time with other people), and the way we eat it does not cause us health problems.
Benefitsof sweets/desserts
Delicious
Often a way to spend time with people
I like baking
Sometimes an opportunity to get extra nutrients in: dark chocolate contains iron, kettlecorn is a whole grain, milk-based desserts contain calcium, fruit-based desserts provide extra fruit! Don’t think something is immediately of no value just because it has sugar!
Just in cased you missed that excellent GIF in the beginning, these are general descriptions of what I eat. I don’t follow them like strict rules. Sometimes I just don’t have a vegetable or fruit with a meal, or don’t have a protein with a meal. And again, this is not THE RIGHT way to eat. There is no one right way.
If you really want to know what I eat, just follow @nutritionforrealhumans on Instagram, or Facebook. That’s where all of these pictures are from 🙂
If you feel you must take a recommendation away from this post:
Make most of your guidelines and nutrition goals positive or additive
Notice, that most of these guidelines are things I DO, not things I don’t.
There is some evidence that adding foods, or having positive goals (vs. don’t eat that or eat less this) are easier to maintain. Positive goals are awesome. You get to feel accomplished when you do them!
