Happy What I Ate Wednesday! Today I have a guest post from Tanya Freirich, MS, RD, CDN, another NYC dietitian who I know from grad school and our internship. Since every week you get a glimpse at what I eat, I thought it would be a fun change of pace to show you what another dietitian puts on her plate! Take it away, Tanya.


Having a nutritious diet isn’t only something I plan for my clients, I also make it a priority for myself – the ultimate practice-what-you-preach. I love to trial new recipes in the kitchen so I’m usually eating my own creations rather than take-out. I learn more about food and cooking, control the ingredients, and save SO much money!

As you can see from below, I fit in as many vegetables and fruits as possible. The CDC and USDA advise between 5-9 servings of fruits and vegetables a day. Below I’ve eaten about 8 servings for the day. When I counsel others on how to follow a healthier diet, I focus on replacing the “empty” foods like refined carbohydrates with hearty whole grains and fresh produce.TF produce

Not only will you feel so much better eating “real,” unprocessed foods, they are great sources of antioxidants, vitamins, minerals and fiber. The more fiber the better! Fiber can help your digestive tract keep things moving, improve your colon health, and increase your satiety after a meal!

TF Cucumber  

  • Breakfast — apple with peanut butter + coffee with soy milk
  • Snack – peach — I picked it myself!
  • Lunch — vegetarian chili packed with kidney and white beans with a side of roasted sweet potatoes
  • Snack — strips of bell pepper
  • Dinner — riced cauliflower, corn cut off the cob and pan-fried teriyaki salmon
  • Dessert —yellow watermelon

salmon and corn The yellow watermelon was quite the treat recently, but one of my favorite after-dinner snacks year-round is home-made popcorn popped in oil and topped with a bit of honey.

Many people ask in a worried tone, do I have to be vegan or vegetarian to be healthy and lose weight? No, not necessarily. I eat meat as a part of a healthy, balanced diet. High-quality meats play an important part, but consider them as a supporting role, not the lead. Moving more towards a plant-based diet is a recipe for health, but doesn’t mean you must completely omit animal products.

Happy eating!

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