- A 40-year-old woman submitted an average day of eating to be reviewed for Insider’s Nutrition Clinic.
- She said her goal is to lose 15 pounds, but she eats a lot of sugary snacks.
- A dietitian said to eat larger, higher protein meals to boost satiety and reduce sugar cravings.
- If you’d like to have your diet reviewed by an expert, fill out this form.
- The advice in this article isn’t a substitute for a professional medical diagnosis or treatment.
Ashley, 40, submitted her eating routine to Insider’s Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers’ eating habits.
She told Insider her goal is to lose 15 pounds. She eats small meals but snacks regularly.
Ashley works from home in front of a computer all day but tries to fit in 30-60 minutes of daily activity, such as walking or jogging on the treadmill, hiking, biking, or swimming, she said.
Registered dietitian Alix Turoff told Insider that it’s great to exercise around a desk job every day, but Ashley should consider replacing some of the cardio with strength training to help build muscle, improve her body composition, and protect her bone density as she ages.
While eating small meals may seem like the right thing to do to lose weight, if your meals don’t keep you full and you end up craving high-calorie snacks, this can backfire — so Turoff recommends eating bigger meals with more protein.
Ashley has a banana and coffee for breakfast
Ashley starts her day with a banana and coffee. Throughout the day, she snacks on foods like chocolate, chips, and cookies, she said.
Turoff said Ashley should consider eating more protein in her meals, as protein is the most satiating macronutrient, meaning it keeps you full.
“It seems like her snacks are mostly carbohydrate-based which might be because she’s not eating adequate protein or calories throughout the day,” Turoff said.
Instead of just having a banana for breakfast, she recommends Ashley have it with some high-protein foods like eggs, Greek yogurt, cottage cheese, plus a fat source like nuts, nut butter, or avocado.
Ashley could also consider replacing some of her sugary, processed snacks with more balanced alternatives, Turoff said. Try Greek yogurt with some granola and berries, she said.
Ashley has yogurt and granola for lunch
Ashley’s lunch is yogurt and granola, she said.
Turoff said this is a great option for a healthy snack later in the day, but she recommends having a lunch that consists of a protein source, carbs, and vegetables.
Ashley’s dinner is chicken, vegetables, and sweet potato
For dinner, Ashley has chicken with vegetables and sweet potato, followed by cake or pie with ice cream, she said.
Her main dish is a balanced meal, and Turoff recommends replicating this at lunch.
“I don’t think there’s a problem with having a sweet snack for dessert but I would just be mindful of the portion if she’s going with cake or pie with ice cream,” Turoff said.
“If she’s not having the chocolate, cookies, and chips throughout the day then she might be able to still fit in the cake or pie at dessert, so I would first focus on building some more balanced snacks in.”