{"id":18690,"date":"2024-05-23T14:00:00","date_gmt":"2024-05-23T14:00:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=18690"},"modified":"2024-05-23T14:00:27","modified_gmt":"2024-05-23T14:00:27","slug":"what-a-nutrition-scientist-eats-in-a-day","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/what-a-nutrition-scientist-eats-in-a-day\/","title":{"rendered":"What A Nutrition Scientist Eats In A Day"},"content":{"rendered":"

\"What<\/p>\n

As a nutrition scientist who\u2019s an expert on how food affects the human body, MyFitnessPal scientific advisor Dr. Nicola Guess<\/a> is well-versed in all things healthy eating.\u00a0So knowing all she knows about nutrition, metabolism, and disease prevention\u2014what does she eat in a day?\u00a0<\/p>\n

For starters, she eats a primarily plant-based diet, purely for environmental reasons. Her goal is to eat in a way that has a minimal negative impact on the planet. To her, that means cutting out beef and dairy and instead consuming plant-based meat and soy milk. <\/p>\n

The only animal-based foods she eats at home are eggs, citing that they have very low greenhouse gas emissions<\/a> compared to other animal sources of protein.<\/p>\n

Onto the specifics: We asked Dr. Guess to share a sample day in the life of a plant-based diet, from her go-to breakfast to what she eats before bed.<\/p>\n

Disclaimer: Keep in mind that her daily diet is only meant to be used as inspiration. Everyone has different preferences and everyone\u2019s body has different nutritional requirements, so what works for her may not work for you. We recommend picking and choosing from the below advice, and tailoring it to your own lifestyle.<\/em><\/p>\n

Breakfast <\/h2>\n

What she eats:<\/strong> A cup of oats made with unsweetened soy milk and one scoop of vanilla protein powder and topped with walnuts, pumpkin seeds, grated apple, and sultanas<\/p>\n

Why she chooses it:<\/strong><\/p>\n

Dr. Guess admits that a big reason why she eats oatmeal is because she\u2019s been a cereal fan since she was a teen. <\/p>\n

Oats are a healthier option<\/a> than boxed cereal because they don\u2019t have any added sugar or salt. <\/p>\n

Plus, she adds fruits and nuts\/seeds to increase the fiber content and protein powder for more satiety. <\/p>\n

Tips for recreating this meal: <\/strong><\/p>\n

Make a mix of your favorite cereal and the toppings of your choice (dried fruit, nuts, seeds, etc.). <\/p>\n

Dr. Guess says she keeps hers in a container so it\u2019s ready to go and then just adds fresh fruit when it\u2019s time for breakfast. <\/p>\n

If you\u2019re using milk, she recommends dairy milk as opposed to a plant-based alternative as dairy is higher in protein<\/a>.<\/p>\n

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Lunch<\/h2>\n

What she eats: <\/strong>Tofu and noodles with black beans, broccoli, red pepper, onion, ginger, and chili<\/p>\n

Why she chooses it:<\/strong><\/p>\n

\u201cIt\u2019s delicious, filling, nutritious and super easy to prepare!\u201d Dr. Guess raves. It takes her less than 15 minutes from start to finish, and she can prep up to four servings for the week ahead. <\/p>\n

Because this meal contains at least three servings of plants, it\u2019s full of fiber and other micronutrients. <\/p>\n

The tofu<\/a> also provides around 25 percent of her daily iron requirement, while the vitamin C in the red pepper and broccoli helps her body better absorb<\/a> said iron.<\/p>\n

Tips for recreating this meal: <\/strong><\/p>\n

To save time, Dr. Guess recommends starting with ready-marinated tofu and tossing on whatever veggies you like. Then mix it up with spices and sauces\u2014even if you use an \u201cultra-processed\u201d packet of chow mein sauce. <\/p>\n

\u201cThis meal contains so much goodness in the whole plants and legumes, a small amount of \u201cprocessed\u201d sauce makes no meaningful difference,\u201d she says.<\/p>\n

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Afternoon Snacks<\/h2>\n

What she eats:<\/strong> Bananas and protein shake <\/p>\n

Why she chooses it:<\/strong><\/p>\n

\u201cIf I\u2019m going to the gym to do a weights session, I like to make sure I have enough energy to get the most out of it\u2014especially if it\u2019s a heavy leg day!\u201d she explains. <\/p>\n

If she doesn\u2019t have a banana, she\u2019ll opt for dried apricots, which are a good source of iron<\/a>. <\/p>\n

Tips for recreating this meal: <\/strong><\/p>\n

\u201cFruit in general is a great snack if you\u2019re hungry,\u201d says Dr. Guess. \u201cAs for the protein shake, I simply blend protein powder and water together.\u201d<\/p>\n

Note: According to Dr. Guess, added protein isn\u2019t necessary unless you\u2019re doing a lot of weight training or endurance exercise.<\/em><\/p>\n

Dinner<\/h2>\n

What she eats:<\/strong> Plant-based meatballs, butter beans, zucchini and spaghetti in homemade tomato sauce with nutritional yeast sprinkled on top <\/p>\n

Why she chooses it:<\/strong><\/p>\n

Because Dr. Guess works out fairly intensely 5 to 6 days a week, she needs ample calories and protein to help her body recover. This meal contains three servings of plants for fiber and pasta for carbohydrates, along with 25 grams of plant-based protein. <\/p>\n

But what really makes it special is the nutritional yeast. \u201cNutritional yeast is a great addition to this type of plant-based meal because it has a kind of cheesy taste, and just 2 teaspoons gets me above my daily requirements for key B vitamins<\/a>, including folate and vitamin B12,\u201d she explains, adding that it can be tough to get enough B12 on a plant-based diet. <\/p>\n

Tips for recreating this meal: <\/strong><\/p>\n

Dr. Guess says that for most people, the amount of protein in her go-to dinner isn\u2019t necessary, so you could swap in butter beans for the meatballs. <\/p>\n

You can also be flexible with the vegetables you use. She likes to add in whatever she has in the fridge so it doesn\u2019t go to waste. <\/p>\n

As for the sauce, she makes hers from scratch. But if you\u2019re using a store-bought sauce, she recommends choosing one with the fewest ingredients and the lowest sugar content.<\/p>\n

Fun fact: <\/strong>We offer six different meal planning guides, including ones specifically tailored to eating low-carb, vegetarian, gluten-free, dairy-free, heart-healthy, and more! Check them out<\/a>.<\/p>\n

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\"Celebrate<\/figure>\n
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Evening Snack<\/h2>\n

What she eats: <\/strong>Soy yogurt and a piece of fresh fruit<\/p>\n

Why she chooses it:<\/strong><\/p>\n

\u201cThis is just to make sure I get enough calories to sustain my exercise,\u201d Dr. Guess says, noting that the yogurt gives her a bit more calcium and protein<\/a>. <\/p>\n

In terms of the fruit\u2014which she eats for a few more plants in her diet\u2014she sticks to 1 to 2 passion fruits or 3 to 4 large strawberries. <\/p>\n

It\u2019s not necessarily a nightly occurrence, either. \u201cIf I\u2019ve eaten enough for dinner, I\u2019ll skip the snack.\u201d<\/p>\n

Tips for recreating this meal: <\/strong><\/p>\n

\u201cAbout 125 ml of yogurt and a piece of fruit before bed can help you maintain glycogen stores and improve recovery<\/a>, especially if you\u2019re an athlete,\u201d Dr. Guess explains. \u201cHowever, unless you have high energy requirements, there\u2019s no need to deliberately eat another snack before bed.\u201d<\/p>\n

The post What A Nutrition Scientist Eats In A Day<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

We asked Dr. Nicola Guess to share a sample day in the life of a plant-based diet, from her go-to breakfast to what she eats before bed.
\nThe post What A Nutrition Scientist Eats In A Day appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":18692,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18690"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=18690"}],"version-history":[{"count":3,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18690\/revisions"}],"predecessor-version":[{"id":18697,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18690\/revisions\/18697"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/18692"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=18690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=18690"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=18690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}