3 Nutritionists share what they eat in a day

Americans tend to make a huge to-do about healthy eating and diet plans. According to these three nutrition experts, however, a healthy meal plan really comes down to balanced choices and fresh ingredients.

Check out how they create their meals for a day, and enjoy the relief. It really is easier than we make it out to be.

Jessica DeGore, registered dietitian

As a registered dietitian, DeGore doesn’t believe in fad diets or diet restrictions. “It’s important to incorporate balance and mindful eating to give your body the nutrition it needs,” she said. “I strive to practice what I preach by eating whole, nutritious foods that I love.”

breakfast smoothie

Image: Jessica DeGore

“I often start the day by creating a smoothie combination involving fruits, nut butter and greens.”

salad with fruit and nuts

Image: Jessica DeGore

“Lately, with all the seasonal produce and warm weather, I have been enjoying salads for lunch. I try to change up the ingredients each week so I don’t get bored, and I also add cold, cooked grains to the salad, or crackers or fruit for extra carbs.”

homemade energy balls

Image: Jessica DeGore

“I usually get hungry two to three hours after lunch, which is perfect timing to get in a snack before an afternoon workout. Some of my fave snacks are trail mix or a homemade energy ball.”

whole wheat naan with vegetables

Image: Jessica DeGore

“One of my quick and delicious dinners in the summer is topping whole-wheat naan bread with vegetables. This latest creation involved pesto sauce, shredded Brussels sprouts, roasted beets, goat cheese and balsamic drizzle.”

Priscilla Askew, nutrition and dietetic technician, registered

“When making food choices, I try to keep it as simple as possible,” says NDTR and nutrition expert Priscilla Askew. “I always want to eat the best quality, nutrient-dense and lowest-fat foods.”

egg white omelette with cheese on toast

Image: Priscilla Askew

“Typically I start the day with an egg white omelet, 1/2 a cup of spinach and a slice of low-fat cheese atop a slice of whole-grain bread.”

fruit and yogurt

Image: Priscilla Askew

“I often make a quick fruit smoothie after my morning workout for a snack. I include one scoop of protein powder and low-fat Greek yogurt. If I don’t want a smoothie, fresh chopped fruit and 6 ounces of Greek yogurt is a great option.”

green salad with vegetables

Image: Priscilla Askew

“I keep my lunches lean and try to pay attention to portion control. Typically I’ll have 4- to 5-ounce grilled skinless chicken breast, and accompany it with 1 cup of veggies and 2 cups mixed salad. My lunchbox also includes a 1/2 cup of whole grains in case I need the extra energy.”

spaghetti squash

Image: Priscilla Askew

“Dinner is where I give myself the most room. Whenever possible, I try to cook with low-fat substitutes — one of my favorites is spaghetti squash.”

Tara Milhem, board-certified holistic health coach

Nutrition expert and certified holistic health coach Tara Milhem takes a similar balanced approach to a healthy diet. She thinks food should both look and taste delicious and that the best meals are those that become lifelong staples.

omelette with salad and orange juice

Image: Tara Milhem

watermelon and pineapple

Image: Tara Milhem

Breakfast is an egg white omelet with spinach, tomatoes, peppers and a side of mixed greens with fresh-squeezed juice. “For a midmorning snack, I enjoy a bowl of pineapple and watermelon,” she adds.

green salad with vegetables, tuna, and tomatoes

Image: Tara Milhem

By lunchtime, she is hungry for more protein and mixed veggies. “Lunch is a large mixed salad with tomatoes, peppers, olives, avocado and two scoops of tuna,” Milhem says.

salad, broccoli, and grilled salmon

Image: Tara Milhem

Milhem is a fan of greens and fresh ingredients, so dinner is another mixed salad with additional healthy protein. “This time, it’s a mixed green salad with avocado, tomato and grilled salmon,” she says. “Plus a side of steamed or sautéed broccoli!”

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