~2 cups fresh strawberries/10 medium strawberries, tops cut off
Juice from 3 lemons
1/4 cup sugar
3 leaves of basil (I couldn’t taste these except in the last popsicle, so I must not have blended it quite thoroughly
This made 4 popsicles
You can of course, adjust the proportions to taste if you decide to make them.
1 serving of fruit in each popsicle
Strawberries: excellent source of vitamin C, and a pretty good source of fiber
With the lemon juice, you’ll get even more vitamin C – this is classically known for being good for immunity, but it also is a vital part of how your body literally holds itself together (it regulates collagen synthesis)
The American Heart Association recommends that adults limit added sugars to less than 6 (for women) to 9 (for men) teaspoons a day – if you make 4 popsicles from the amounts above, each popsicle will only have 3 teaspoons added sugar
Naturally dairy and gluten-free. Vegan depending on the sweetener you use.
My personal rating
A great way to use summer strawberries, a delicious serving of fruit, sooo refreshing, exactly what I was wishing for.
Frozen fruits and frozen vegetables are good for you!
They are just as nutritious as fresh produce, and may sometimes be even a little more nutritious!
Because fruits and/or vegetables are processed (washed, cut, and frozen) very soon after being harvested, their freshness is “frozen” in place at just-picked quality! This can include ripeness (as they don’t have to be picked early to prevent spoilage on the way to the customer) and nutrition. Here’s how the process works:
Why are frozen vegetables and fruits are sometimes higher in nutrition than fresh ones?
Some vitamins and antioxidants degrade over time. Freezing a fruit or vegetable stops or really really slows down this process, so the vitamin content of frozen produce might be higher than one that has been sitting in the produce section (or in your fridge drawer) for a few days.
(This is not to say that fresh vegetables or fruit are devoid of nutrition if you don’t eat them right out of the ground or off the tree – it is only a very small portion that degrades. I just like to illustrate that you aren’t missing any nutrition by eating frozen produce)
Besides excellent nutrition, think of the other benefits of frozen produce!
No washing, chopping, slicing, peeling, needed – ready to use!
Most plain frozen fruits and vegetable products are just that – frozen fruits and vegetables. They don’t contain any added salt, sugar, fat, or preservatives! (You can always check the ingredients list if you want to make sure)
Sometimes they are more affordable than fresh, especially if it is a seasonal item (like strawberries or peaches) or one that does not grow where you live
Some vegetables are even packaged in a bag you can microwave directly so you don’t even have to get another dish dirty! (This is easy and pretty safe and a great way to get kids helping – just be careful with the hot package when it’s done!)
Some ways to use frozen produce besides steaming or making smoothies
Add frozen fruit to baked goods – blueberry muffins anytime 😀
Top a cereal or yogurt with frozen fruit
Cook frozen fruit with a few spoons of sugar to make a syrup that you can use on whatever you like!
Add frozen vegetables into the last few minutes boiling pasta to get an extra serving of veggies
Add frozen vegetables to a soup – again you can just throw them in the last few minutes
My grandma always made this type of applesauce for Christmas breakfast. We’d have it alongside buttery biscuits, cranberry orange bread, eggs, and bacon for everyone else (not a fan, personally). It’s so chunky, cinnamonny, and sweet, it’s basically apple pie filling.
She would always make a big pot, so there would be leftovers for future breakfasts and lunches too.
Hey, if you like to do a ham or roast for Christmas dinner, this would be a great side for that too. I had it with some roast beef for lunch today!
This recipe is made even easier because you don’t even peel the apples. My grandpa maintains that this is the only real kind of applesauce, any other kind is “babyfood”.
Certainly if you want to peel your apples you can, but leaving them on is less work and nearly twice the fiber!
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.
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.
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.
Lara Bars (snack bar made with dried fruit and nuts)
Sugar snap peas
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
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.
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!