The impact that what we eat every day on our overall health cannot be overstated, and we can all look to dietary experts such as nutritionists for guidance.
Carissa Galloway has 10 years of experience as a registered dietitian and is a nutritional consultant and personal trainer at Premier Protein.
Before pursuing a career as a nutritionist, Galloway worked as a sports reporter on the side. Her awareness of her own eating habits and their impact on health led her to develop an interest in nutrition, which has changed not only her day-to-day work but also the way she approaches food. Ta.
“While traveling, I realized I wasn't eating healthy. I felt low energy and sluggish,” Galloway told CNBC Make It.
Galloway introduces the diet he currently follows to stay healthy.
How this nutritionist eats to maintain optimal health
When it comes to her diet, Galloway aims to have three types of food at every meal.
1. Protein
Protein is “very important for muscle growth and repair,” Galloway says.
“For weight management, protein foods can help you feel full and satisfied,” she added. “So having protein at every meal and snack can help stabilize your blood sugar levels and keep you on guard against the blood sugar roller coaster.”
The types of proteins that Galloway is targeting are:
- protein shake
- Seafood rich in omega-3
- chicken
- turkey
- Tofu
“When using meat in a meal, the amount of protein should be about the size of your palm,” she says.
2.Produce
“No matter what I eat, I always want fruits and vegetables, and I want them to vary in color,” she says.
“Because changing the color means changing the antioxidants and vitamins in it.”
Her family's favorite fruit to start the morning with is berries, and she's a big fan of dark leafy vegetables like spinach, kale, and arugula.
“But so are broccoli and cauliflower. There's research showing they have anti-cancer properties,” Galloway added.
3. Foods rich in dietary fiber
The U.S. Department of Agriculture recommends that adults under age 50 consume 25 and 38 grams of fiber per day for women and men, respectively.
However, on average, U.S. adults consume only about 10 to 15 grams of total fiber each day, according to Harvard Health Publishing.
This is why Galloway aims to eat fiber-rich foods at every meal. Foods with high fiber content include leafy green vegetables, avocados, raw almonds, apples, and seeds such as chia seeds.
Typical breakfast, lunch and dinner for nutritionists
This is what Galloway made for breakfast, lunch, and dinner for herself and her kids the day she spoke with CNBC Make It.
- breakfast: Overnight oats made with plant-based milk, cinnamon, and protein powder, topped with nuts and berries
- Mid-morning snack: premier protein high protein shake
- lunch: Air-fried salmon and broccoli slaw with microwave brown rice (leftovers from the night before)
- dinner: “It's salmon again,” she says. But typically on Thursdays, her family eats tacos with tilapia, black beans or ground turkey.
“The important thing I think about when thinking about what to eat every day is planning. I'm a mom, so I'm really busy,” says Galloway.
“I'm not trying to be the most creative person on the planet. I'm just trying to eat foods that taste good, foods that support my overall health goals, and foods that are easy to get, not hard to get.” I’m just doing it.”
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