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A Day of Eats from Dietitian Sarah

The following is a snapshot of a typical weekday of eating. However, every day is slightly different depending on my schedule, exercise plans, what we have in the house and how hungry I am.

7am: I start every morning with a cup of coffee and a glass of water while I get my toddler up and ready. We then have breakfast together, which today is overnight oats (a common breakfast in our house). We love overnight oats for both their convenience and nutrition. I often make a big batch with rolled oats, chia seeds, almond milk, Greek yogurt, cinnamon, and vanilla at the beginning of the week. Then we add our favorite toppings when we’re ready to eat, which usually includes a swirl of nut butter, fruit, and a sprinkle of granola or some walnuts. A crumbled BeBold bar is also delicious on top of the yogurt instead of the granola and nuts.

Then it’s off to “school” for my son and I’m at my desk prepping for clients.

10am: I almost always need a morning snack, and today it’s a slice of whole grain toast with mashed avocado and everything but the bagel seasoning plus a small handful of grapes to power me through the rest of my morning. At snack time I always aim to pair foods to get a mix of protein, fiber, and fat, which is the most satisfying and energizing combination.

12:30pm: Lunch time! I throw together a mix of leftovers in a bowl over a bed of greens — grilled chicken, roasted veggies, and roasted potatoes. Easy, satisfying, and ready in minutes. I’m craving a little chocolate after lunch, so I grab a square of my favorite chocolate bar. I eat something sweet most days after either lunch or dinner.

Then I head out for a quick walk with my dog for a little movement, fresh air, and sunshine before heading back to my desk.

4:15pm: I’m hungry again and need something quick as I wrap up my day and head to do a short strength workout before I pick up my son. This is where a BeBOLD bar comes in handy because it has the right mix of carbs, protein, and fat, to give me consistent energy for a workout and chasing around my busy toddler until his bedtime. My favorite is the peanut butter!

7:15pm: My son is in bed and my husband and I sit down to dinner. Tonight it’s Salmon Soba Noodle Salad with Bok Choy and Shiitakes. This is one of our go-to one bowl meals for busy weeknights. As with most of our meals, I aim to include an abundance of veggies, a whole grain (soba noodles), protein (salmon) and healthy fats (avocado, salmon, sesame seeds, and sesame oil in the dressing). This is a satisfying combination and helps us meet the recommended 12-ounces of fish per week.  I always make extra for lunch leftovers for the next day.

Disclaimer: everyone’s needs are different, and mine vary from day -to-day. This is not meant to be advice on what or how much you need to eat. If you want support on how to best meet your individual needs, reach out to a registered dietitian for customized support.

Sarah Gold Anzlovar, MS, RDN, LDN is a registered dietitian and the owner of Sarah Gold Nutrition, a virtual private practice and nutrition communications consulting business in the suburbs of Boston. She empowers busy moms to learn to eat to feel their best without the stress

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