The Junk Food Nutritionist

On Thursday, I posted a look at my food intake to show how I get enough protein even though I’m a vegetarian. But I don't always eat animal protein. Here’s what I ate on another day, following a vegan diet…. I started off with a nutrient dense, high calorie, high protein breakfast. Breakfast is the most important meal of the day, right? Breakfast: 2 slices bread, toasted (130 Calories, 5 g protein) 2 Tablespoons peanut butter (190 Calories, 7 g protein) 2 Tablespoons chocolate nut butter (200 Calories, 2 g protein) 2 clementines (80 Calories, 2 g protein) 1/2 cup coconut milk (20 Calories, 0 g protein) 1/2 cup coffee (0 Calories, 0 g protein) Total for meal: 620 Calories, 19 g protein

A lot of times vegetarians don't get enough protein. Certainly, there are some who don't. I've heard of vegetarians who just eat white pasta or just eat potato chips. But, if you eat a variety of foods, you can get enough protein on a plant-based diet. I will show you a day of eating in my life as a vegetarian and a Registered Dietitian Nutritionist.   First, I want to remind you that the portions I've listed below are only there so I can show you how much protein is in what amount of the product. I don't usually go around measuring my food and you don't need to either. Also, those portion sizes may not be the size you eat and that's okay. I'm not presenting this as a strict meal plan for you to follow. I'm just trying to show you it's possible to get enough protein. So, what is "enough protein"?  Well, that will depend on your body. RDNs usually use a minimum of 0.8 grams protein per kilogram body weight. People with certain c...

A reader asked me to compare the nutrition of junk food options out there and advise readers on best to eat. So, today we’ll look at gummy candies... Gummy candies are usually mostly sugar. They're low in protein, fat, vitamins, and minerals. Healthier choices might be foods that contain more nutrients (like protein, vitamins, and minerals) or healthier choices might be lower in added sugar or other artificial ingredients. I've included some of each. Gum Drops Take gum drops, for example. They're corn syrup, sugar, corn starch and/or modified food starch, coloring, and flavoring. 4 large gumdrops are 150 calories, all of which come from the 37 grams of carbs. There's no protein, fat, vitamins, or minerals.

Losing weight without trying sounds great, right? For many overweight and obese individuals, it sounds great. But, for me, an already healthy-weight nutritionist, it means something’s wrong.  What it means for me is that I’m not nourishing my body . The good news is that I know why I’m losing weight. My dietetic internship keeps me busy and broke. Here’s a look at yesterday’s food intake: