Impact of What you eat every day affects your overall health it cannot be overstated, and we can all turn to dietary experts like nutritionists for guidance.
Carissa Galloway has 10 years of experience as a registered dietitian and is a nutrition consultant and personal trainer for Premier Protein.
Before working as a nutritionist, Galloway was a sideline sports reporter. Becoming aware of her own eating habits and their impact on her health sparked her interest in nutrition, which not only changed her daily routine but also the way she approached her diet. me.
“I noticed that when I was traveling, I was eating unhealthy,” Galloway tells CNBC Make It. I don't feel energetic and sluggish.”
This is the diet Galloway is following for better health.
This nutritionist tells us how to eat for optimal health
When it comes to Galloway's diet, she aims to get three foods in every meal:
1. Protein
Protein is “extremely important for muscle growth and repair,” says Galloway.
“For weight control, protein-rich foods help you feel full and satisfied,” she adds. “So when you include protein in every meal and snack, you're helping to support stable blood sugar levels and you're paying attention to blood sugar spikes.”
The proteins that Galloway targets are:
- The protein
- Seafood is rich in omega-3
- Chicken
- Türkiye
- Tofu
“If you're using meat in your meals, you want the amount of protein to be the size of the palm of your hand,” she says.
2. Production
“I like to have a fruit or vegetable whenever I eat anything,” she says. And I want to make sure I can change my color.”
“Because when you change the different colors, that means you're changing the different antioxidants and vitamins that are in there.”
Her family's favorite fruit to start the morning with is berries, and she's a big fan of dark green leafy vegetables like spinach, kale and arugula.
“There's also broccoli, cauliflower. There's research that shows they do anti-cancer properties,” Galloway added.
3. Foods rich in fiber
Adults 50 years of age and younger are recommended by United States Department of Agriculture to get 25 and 38 grams of fiber each day for women and men.
However, on average, American adults only get a total of about 10 to 15 grams of fiber per day, according to Harvard Health Publishing.
This is why Galloway aims to eat fiber-rich foods at every meal. Some foods with high fiber content include green leafy vegetables, avocados, raw almonds, apples and seeds like chia seeds.
A dietitian's typical breakfast, lunch, and dinner
This is what Galloway made for breakfast, lunch and dinner for herself and her children the day she spoke to CNBC Make It.
- Breakfast: Overnight oats, made with plant milk, cinnamon and protein powder, topped with nuts and berries
- Mid-morning snack: Premier Protein High Protein Shake
- Lunch: Fried salmon with broccoli and microwave brown rice (Leftover from last night)
- Dinner: “Salmon again,” she said. But usually on Thursdays, her family eats tacos with tilapia, black beans or ground turkey.
“The main thing I think about when planning what to eat every day is planning,” says Galloway. I'm a mom and I'm really busy.”
“I'm not trying to be the most creative person on Earth. I'm just trying to create delicious tasting food that supports my overall health goals, making it easier for me to get there.” more and not more difficult.”
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