Avocados "Every dietitian I know agrees that avocados are a must-eat
food. They are a great source of healthy fats, which help fill you up
so you'll be less likely to want a snack later on. Plus, they taste
really decadent. I love putting avocado slices on my salad; research
shows that it helps your body absorb nutrients. And they are the perfect
food if you're on the go. When I fly, I stash an avocado in my
carry-on. I cut it in half, sprinkle on a little salt and pepper, grab a
few crackers, and I've got a perfect plane snack."
Almond milk "No matter what we think about dairy, most of us agree
that it's too easy to overdo. Yogurt, cheese-even that whey protein in
an energy bar is dairy. It sneaks into more than you might expect.
That's why R.D.'s love unsweetened almond milk. It has a consistency
similar to cow's milk but half the calories-and you still get vitamin E.
I love using almond milk in smoothies, and I also swap it for milk when
I make oatmeal and pudding."
Cinnamon"This is one of those powerhouse spices every R.D. tries to
work into her diet. Research shows that just half a teaspoon a day can
help regulate blood sugar-and when our blood sugar drops, we feel
hungry, so cinnamon can curb your appetite. I add a teaspoon to my
coffee beans before I grind them; it infuses my coffee with flavor and
health benefits."
Dark berries "A bowl of berries is what most nutritionists have when
they're craving something sweet. Berries are jam-packed with fiber,
vitamins, and antioxidants-crucial for aging well. We favor super-dark
berries, like blueberries and blackberries, because they have the
highest doses of those powerful antioxidants."
Greek yogurt "Dieticians are a little obsessed with Greek yogurt,
but for good reason: It's got two times the protein and less sugar than
regular yogurt; it's filled with probiotics, which help keep your immune
system strong; and it's lower in lactose than other dairy-great for
someone with lactose intolerance."
Eggs "You'll find a carton of eggs in any R.D.'s fridge, including
mine. Eggs have gotten a bad rap due to their cholesterol content, but
research shows there's limited evidence linking egg consumption and
heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins
and minerals, and the anti-inflammatory nutrient choline, which most
Americans need."
Extra-virgin olive oil "Dietitians love it when good taste,
nutrition, and health meet-and extra-virgin olive oil is a triple win.
It's teeming with antioxidants and good-for-you mono unsaturated fats,
and it's delicious. I always buy it in a dark-colored bottle; light can
oxidize the oil, minimizing some of the health benefits."
Hummus
"This is every nutritionist's 'convenience food.' In just a
quarter cup, you get fiber, protein, carbohydrates, and healthy fat from
the olive oil."
Nuts"Too many of my clients steer clear of nuts because they're high
in fat, but dietitians eat them because we know that monounsaturated
fat, in moderation, can help you maintain your weight or even lose.
Almonds and walnuts are my favorites. They satisfy a crunchy craving,
and the fat-fiber combo fills me up. Nuts are also loaded with protein,
antioxidants, and a variety of vitamins and minerals."
Kale "If there's one veggie that every nutritionist across the
country eats and recommends, it's kale. That's because the leafy green
is so nutrient-dense. It's loaded with vitamins K, A, and C, fiber, and
calcium. And it's packed with so many cancer-preventative antioxidants
and anti-inflammatory nutrients. My favorite way to eat more is making
kale chips, a total party favorite and kid pleaser. Just rip up the
kale, massage a little olive oil into the leaves, and bake at 375°F for
10 to 15 minutes. They're as good as potato chips!"
Water with lemon "A lot of my dietitian friends start their day by
drinking water with lemon, and it's my morning ritual as well. Unless
you're eating mostly whole, plant-based foods, the pH balance in your
digestive system is probably on the acidic side. Lemon is very alkaline
and helps bring the body back to an ideal balance, which is important
for overall health. Plus, downing a big glass of water right after you
wake up is a great way to get your digestive system moving."
Quinoa "Most nutritionists reach for this grain over brown rice or
wheat pasta because it's a complete source of protein, which means it
has all the essential amino acids your body needs. It also contains more
fiber than most grains, with five grams in every cup. And it gets
better: Quinoa is packed with plant-based omega-3 fatty acids, which
makes it a great way to get those anti-inflammatory fats in your diet."
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