Why Honesty Matters to me as a Dietitian

You may be thinking honesty matters to me because if my clients don’t tell me what they really eat I can’t help them. This can be somewhat true, but this is actually about why it’s important for ME, the dietitian, to be honest with YOU.

One of the ways I respect my clients is by listening to their goals, values, preferences, what they feel their limitations are, etc. (Read or watch more)

Another way I respect them is by being honest. When I share evidence-based information, recommendations, practical tips, experienced opinions and advice honestly (but kindly), that means clients can make the best informed decision for them. (A realistic one you know)

And this goes for the way I run my business too — If I think working together will serve you well, I’ll tell you! If I think what I offer isn’t a great fit for your needs, I’ll tell you that too and hopefully be able to point you to someone or something that will be helpful.

That being said, I really appreciate when clients are honest with me, because that helps me help them, but this post is about my honesty.

Watch below if you’d rather listen than read 🙂

I talk about why honesty matters for Nutrition for Real Humans

Why Respect and Collaboration are Essential to Nutrition

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!

Watch below if you’d rather listen than read 🙂

Any food can be a snack. Don’t overthink it.

Snacking for real humans part 1

What is a snack? What foods count as “snack foods?”

According to the dictionary, a snack is:

“a light meal : food eaten between regular meals also : food suitable for snacking”

merriam-webster.com

In other words, a snack is any food you eat that you don’t consider a meal.

Cubed watermelon on a hot afternoon? A refreshing snack

Those chocolate-chip granola bars you keep in your car? Snack

Your post-workout protein shake? Snack

An evening bag of popcorn? A delicious snack

A little bit of salad leftover from lunch? Also a snack

An apple with peanut butter? Snack

Bag of chips from the vending machine at work? That is a snack

Leftover rotisserie chicken you eat cold right out of the refrigerator because you needed a little something? Definitely a snack

Cup of milky tea and a muffin in the afternoon? One of my favorite snacks

What should you eat for a snack? That depends on what you have available, why you’re eating a snack, what sounds good, so many different factors. We can talk about that more later. But don’t worry about if foods fall into the “snack” category.

Snacking for real humans part 1:

Any food can be a snack

Don’t overthink it 🙂 What do you like to snack on?

Need protein? Here’s a list of foods that provide a good amount of protein

This post is a list of foods that provide protein. This list is for you if:

  • you’re not sure which foods have protein,
  • you are tired of the protein foods you are eating and want to find different ones,
  • you’re looking to add more protein to your diet and need ideas

Keep reading to find some new protein foods to try!

Poultry

  • Chicken breast
  • Chicken thighs
  • Chicken drumstick
  • Chicken wings
  • Chopped or shredded chicken
  • Ground chicken
  • Canned chicken
  • Chicken feet
  • Turkey, white and dark meat
  • Shredded or chopped turkey
  • Sliced deli turkey
  • Ground turkey
  • Turkey jerky
  • Turkey bacon
  • Duck
  • Pheasant
  • Liver and organ meats (pretty much any kind)

Eggs and Dairy

  • Eggs
  • Milk
  • Soy milk
  • Goat milk
  • Sheep milk
  • Cheese (pretty much any kind except cream cheese)
  • Cottage cheese
  • Goat cheese
  • Sheep cheese
  • Yogurt
  • Kefir

Beans/Lentils/Pulses

  • Black beans
  • Pinto beans
  • Kidney beans
  • Lentils
  • French lentils
  • Split peas
  • White beans
  • Lima beans
  • Garbanzo beans/chickpeas
  • Hummus
  • Tofu
  • Tempeh

Meat

  • Pork chops
  • Pork loin
  • Pork shoulder
  • Ground pork
  • Ham
  • Bacon
  • Canadian bacon
  • Sausage
  • Bologna
  • Salami
  • Ground beef
  • Roast beef
  • Corned beef
  • Hot dog
  • Hamburger
  • Steak
  • Beef roast
  • Beef jerky
  • Bison
  • Elk
  • Venison
  • Lamb
  • Mutton

Various Plant Proteins

  • Almonds
  • Walnuts
  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds
  • Cashews
  • Pistachios
  • Pecans
  • Nut butters
  • Soy milk
  • Quinoa (at least 1 cup)
  • Seitan
  • Meat substitutes like veggie burgers or vegetarian sausage (always check the label for protein content)
  • Edamame
  • Sprouted peas
  • Green peas (1 cup)
  • Grilled Portobello mushroom (1 cup)

A word about protein powders: Many people find protein powders helpful, however I haven’t included them separately because most of them are made from one of the foods listed above like milk, eggs, soy, or peas.

These foods, in a typical serving size, provide at least 10% of the recommended daily amount of protein (%DV). Note that many of them provide much more than 10% and that the the %DV is based on a very general figure. This post does not give serving sizes or recommend amounts of protein to eat. Protein needs vary widely, and there is a wide amount of protein intake that can be healthy! If you have questions about how much protein you need, speak with a registered dietitian or your doctor!

When Meal Planning Tips Are More Overwhelming Than Helpful

Finding and choosing recipes, constructing meals out of ingredients we have, grocery shopping – these are all valuable skills. But they are skills that take time and effort to learn!

"Meal Planning Tips"
Before buying, see what food you have at home.
Practice "first in, first out" rule to eat oldest food before newer items.
Create menus around foods you have on hand.
Choose recipes for the week that incorporate overlapping ingredients.
This is a post from @eatright_pro on Instagram. Embedding the post directly didn’t work, so this is my solution.

It can be overwhelming to suddenly find yourself cooking at home 5x more than you’re used to, or meal planning because you can’t grocery shop as often as you normally do. (Especially if you are dealing with an extra stressful environment, which so many of us are right now). So if the tips above seem like just ONE MORE THING to think about, it’s ok. You just do your best and it’s the best you can do.

I started Nutrition for Real Humans to make healthy eating less overwhelming. My goal here is to make things like meal planning, and using the tips above, easier and more accessible. I hope the resources you find on my blog, resources page, and my Pinterest help provide some inspiration or helpful advice.

One super useful resource is Yummly, a recipe search engine, where you can look up recipes by the ingredient you want to use. They even have a new meal planner that will generate a shopping list from the recipes you’ve chosen!

Also, I’m super excited about this

I will soon have meal plans available for instant download!

They will include:
  • delicious and nutritious recipes
  • a complete shopping list
  • easy to follow directions, including
  • step-by-step directions for prepping ingredients all at once to make each day’s meal time super easy
  • friendly and positive nutrition notes

Look for them early next week! Sign up for my email list or follow me on social media if you want to know as soon as they are available!

(Scroll all the way to the bottom of the page for email signup and my social media)

I can also work with you personally to create a meal plan just for you with the things you already have at home – or with the things you usually have in your pantry – or a flexible meal plan that has a little give so it will still work if you can’t find a specific ingredient. Click here to schedule with me for a free, no-obligation consult.

Take care!

Nutrition for this real human this real weekend

I wanted to share with you what my weekend was like to illustrate what my more abstract definitions look like practically. Weekends seem like maybe they would be easier because extra free time, but I find when I don’t have the weekday routine, sometimes things get a little piecemeal and hectic. So here’s how it went, food-wise, and how it fits into my definition of nutrition for real humans.

The menu of my weekend

  • Saturday Breakfast: Fried eggs, whole grain rolls, a perfectly ripe amazing pear, and a cup of coffee with almond milk. So – some protein (even pasture raised eggs because they were on sale – oooh), whole grains, fruit, and some calcium-rich liquid.
  • Saturday Lunch: Leftover squash soup (yeah veggies!) and whole grain rolls, with pepper jack cheese for some protein and calcium
  • Saturday Dinner: Slow cooker pot roast with potatoes and carrot: an all-in-one meal with protein, starch, and veggies. Slow cooker meals are awesome for weekends as long as I remember I planned them and start them before it’s 5:30 and we’re getting hungry. Heheh. Thankfully this weekend I put all the ingredients in while we were making lunch and it went about cooking and making the house smell delicious while we went about doing our chores and relaxing.
  • Saturday Dessert: Cookie dough ice cream. Which while it does have more sugar and fat then say, a glass of milk, is also a source of calcium
  • Sunday Breakfast: almonds on the way to church and a mini-chocolate donut when we got there because we got up late. Not the ideal breakfast, but better than no breakfast.
  • Sunday Lunch: Annie’s Shells and White Cheddar (read: box mac and cheese) because we had to rush to a friend’s place to hang out and ate ½ a LaraBar (fruit and nuts) on the way. Still not my ideal nutrition but at least there were more than 2 food groups included and again, better than not eating.
  • Sunday Second Lunch: Vegetable chili and meat chili and a roll and some shredded cheese and chips made by our friends (and some Halloween candy).
  • Sunday Dinner: Leftover pot roast with hot sauce – I didn’t love this pot roast, but it provided sustenance.
  • Sunday Dessert: Microwave brownie with peanut butter and milk. The peanut butter adds some protein and the milk some calcium, but mostly it’s just a winning combination. How can you go wrong with chocolate and peanut butter?

So how does this fit with nutrition for real humans?

1) Evidence-based. I try and make my day look like USDA’s MyPlate. Obviously not each meal (and sometimes not each day) looks like these portions, but that’s my overall goal for the day. Protein and fruit or veggie with each meal, and multiple calcium-rich servings/day – keep in mind these are the things I’m focusing on. What you focus on may be different which leads me to…

2) Each person has unique needs/goals/preferences. I know for me it’s important that I eat at regular intervals through the day or I can’t think straight. Thus why for me a mini chocolate donut is better than no breakfast.

3) Life and meals don’t exist in a vacuum. They’re affected by your family’s preferences (that’s why we eat dessert more often – I’m married to my husband), friend outings, waking up late, or forgetting the meal you planned.

4) Do-able and practical is better than perfect! It’s why I have Lara Bars and boxed mac and cheese – because having convenient healthy-ish fast meals and snacks can make it easier to eat a meal or snack at home, rather than going out, or eat a healthy snack at all. It’s also why I had leftover pot roast with hot sauce on Sunday because even though it wasn’t my favorite, it’s still fuel.

5) What I eat doesn’t determine if I’m a good person. If Sunday’s nutrition was not “ideal”, it provided me with calories and nutrients to go through my day, and Monday is another day.

Please note, this is a description, not a prescription. See #2: every person has unique nutrition needs and goals, so what you need and what works for you might be different 🙂

Want to see more of my day to day nutrition? Follow me on Instagram.