What a dietitian eats in a day whose goal is to live to 100
Day 4 of 5: What a dietitian eats in a day and WHY because you should always know the why
If you know me, you know that the infamous “what I eat in a day” videos are not my favorite types of content on the online health and wellness space. When you’re in the dietetics field you see many different scenarios of patients not knowing what to eat, how much to eat, how little to eat, etc - because they are stuck comparing themselves to people on the internet. The majority of people are stuck trying to eat what others are eating because those people “look” like the right way, so that means their diet is inherently perfect.
These videos often create unrealistic expectations, painting a picture of a perfectly curated, aesthetically pleasing diet that doesn't reflect the messy, imperfect reality of most people's lives. They can encourage comparison and guilt, leading viewers to think that if they're not eating exactly like someone else, they're failing. All of these factors together make “what I eat in a day” content more about entertainment or trend-following than actual guidance and nutrition information, which is the most important part.
Ultimately, it reduces eating to a series of aesthetic choices rather than the nourishment it is meant to be, and can reinforce harmful societal ideals about food and body image. So why am I making WIEAD videos if I dislike them? Because I’ve found a way to express it in a right way that’s beneficial to your health. First, instead of giving you one random day of perfect eating, I wanted to film during a week that I know is going to be hard to manage on my end, which will provide you with an even “realer” sneak peak on how a dietitian’s week of eating could look like. Second, instead of just showing you clips in a video, I want to explain the reasonings behind each meal - why I built the meal the way I did. From the macronutrients down to the micronutrients. Lastly, since I’m busy with the holiday season, this is a way for me to make recipe content for you naturally!
This is my way of providing you with educational information regarding health and wellness without making you feel how much WIEAD make people feel. Take all of this information as a way to understand that balance is necessary, fueling & nourishing your body is key for everyday, and there’s more to food than the aesthetics. Nutrition is powerful and that's why I eat the way I eat. We are eating to live to 100.
Welcome to day 4 of my WIEAD video:
*I will always start my with a glass of water and my supplements that I need to take on an empty stomach.*
BREAKFAST (around 9:30AM - 10AM because I never wake up super hungry)
THIS is the reason I’m doing this as a 5 day series. I was supposed to wake up at 7AM for my 9:15AM train to NYC this morning, but I kept turning off my alarm and didn’t wake up until 8:15AM. So, I didn’t get to pack the breakfast I wanted along with my homemade coffee. We made it to the train in time but with no food. Thankfully there was some treats on the train so I grabbed a croissant and black tea. Is this the world’s best breakfast? No, but I’m not going to function for 4 hours without any food.
There’s a difference between a day like this being the everyday vs it being something that happens once in a blue moon. So many of us fear having days like this that we’re not focused on creating actual long-term habits. Focus on the big picture always, that’s how you become the best version of yourself, both physically and mentally.
This kind of morning doesn’t even phase me because I know it’s not something I do everyday. You can be mindful of your health while being mindful of “life just happening sometimes”.
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COFFEE (around 10:30AM-11AM)
So I don’t hurt anyone or say anything rude :)
In NYC today so I obviously have to grab a GOOD coffee. I went to Qahwah House in Brooklyn, it’s one of my favorite spots. It’s a Yemeni-based coffee house and I usually get their traditional coffee but I was in a mood for just a typical cappuccino. I take mine with soy milk!
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LUNCH (around 1:30-2:30PM - it depends on my day)
Since I didn’t have a major breakfast I wanted lunch to be something heartwarming and nourishing. My favorite food group is “sandwiches”, period. The second I pulled up to my cousin’s house in Brooklyn I asked her where the closest and best sandwich spot was. She directed me to Court St. Grocer’s, and let me tell you, one of the best sandwiches I’ve had in awhile.
I’ll be honest with you - I’m very intentional with what I eat. I know I’m on vacation and should enjoy myself, but when I’m on vacation I’m actually more intentional with what I eat because I want to feel my best while enjoying myself! I don’t regularly feed my body certain foods because they don’t make me feel good, they leave me feeling low energy and fatigued. So, why would I have them during a time I should be feeling my best, ya know? To some, this can seem “orthorexic”, but there’s nothing orthorexic about wanting to feel your best. It doesn’t come from a place of wanting to look a certain way, it’s about wanting to feel energized and GOOD throughout my day. This is a hill I’ll die on.
So, I made sure to pick a sandwich on the menu that was not only delicious, but provided my body with nutrients it loves. I chose the “uncle grandpa”, it had turkey breast, arugula, fennel, ajvar, onion, and a sumac vinaigrette. All flavorful ingredients that are packed with nutrients. This may be a sandwich I recreate.
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DRINK OF THE DAY
I’ll usually have a green juice, another shot of espresso (oops), or a tea during the middle of my day. Today, I’m having a cocktail OOPS. I’ve been way more intentional about my drinking because, yeah it’s a toxin? But, since I’m visiting my cousin and it’s the holiday season, I’m just enjoying myself a little.
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DINNER (around 6:30-8:30PM- it depends on my day)
Since I’m in NYC we had dinner super late. We went to Lula Mae, which is a Cambodian restaurant. My fiancé and I enjoyed an array of different foods like oysters, shishito peppers, grilled steak skewers, and noodles. Everything was delightful. One of my favorite hobbies is trying new cuisines because it’s a way to obtain different kinds of nutrients in your diet in a fun way! There is also no better type of restaurant than a place you can share multiple dishes, this way you get to try so many different kinds of foods too. I always try to incorporate a protein of some kind, some fiber sources (veggie), and some carbs cuz, duh?
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SOMETHING SWEET
Nothing sweet today, wasn’t in the mood!
How did we like Day 4?! Let me know in the comments if you have any questions.
xoxo,
Jasmin D the RD