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What Registered Dietitians Eat Every Day

Hey hey friends. How are ya today?

Since March is National Nutrition Month and TODAY IS NATIONAL RDN DAY, I reached out to many of my awesome dietitian blogger and colleague friends, asking about some of their favorite foods to include every day.

I think there can still be some misconception that dietitians are the food police and out to tell people to “eat less of this, and less of that.” But in reality, many of us eat the same things as our clients, and we’re often talking about ways to add things in, rather than take things away.

So, here are some of the favorites among nutrition professionals:


“I eat one square of Ghiradelli dark chocolate almost every day. It satisfies my sweet tooth, and I love getting antioxidants with it.” – Jennifer Lynn-Pullman, RD from Nourished Simply.

What Registered Dietitians Eat Every Day

Nuts and Nut Butters

“I have a tablespoon of unsalted nut or seed butter either in a smoothie, in breakfast oats, or spread on dates after a run. I feel better knowing it gives me protein and healthy fats in one serving!” – Katie Pfeffer-Scanlan, MS, RD, LD from One Hungry Bunny.

“I eat flaxseeds or walnuts every day. Because I eat a plant-based diet, I try to ensure I’m getting a good source of omega-3 fatty acids in my day. By starting out the morning with these healthy plant foods sprinkled over my morning cereal, I feel good knowing that I get a great dose of plant omega-3s in my diet.” – Sharon Palmer, RDN, The Plant Powered Dietitian

“I eat raw nuts and natural dates almost every day. I’ll keep a little plastic cup in my purse for those moments when I’m on the go and need a boost.” – Denine Marie, MPH, RDN from Healthy Out of Habit

What Registered Dietitians Eat Every Day

“I eat walnuts every day. I add them to my cereal, yogurt, dips, or as a snack before and after workouts. Walnuts provide me with the extra protein and omega 3 healthy fats that my body needs every day. I can quickly grab a small handful of walnuts and know that it will satisfy  me.” – Rahaf Al Bochi, RD, LD at Olive Tree Nutrition.

“Peanut butter or other nut butters are a staple for me every day. Whether on toast, in a smoothie, on oatmeal, with fruit or simply straight from the spoon, it always makes an appearance! It’s a great way to add in heart-healthy fats, fiber and other nutrients.” – Julie Harrington, RD of RDelicious Kitchen.


“I eat some form of berries about everyday, whether they’re strawberries, blueberries, raspberries or blackberries. I love them because they are easy on the eyes, making nearly anything I put with them look appealing! You can use them in smoothies, yogurt and salads. Not only are they flavorful and nourishing, but my kids also love them, too!” – Michelle Loy, MPH, MS, RDN, CSSC from Go Wellness.

What Registered Dietitians Eat Every Day

Greek Yogurt & Kefir

“I’m such a fan of the creamy, hearty greek yogurt and I love how it’s a great source of protein and calcium. I usually eat it with fruit and cereal, in a smoothie, or as a snack with ground flaxmeal or chia seeds.” – Sarah Koszyk, MA, RDN from Food Family Fiesta.

“I just don’t feel like myself if I miss out on yogurt – plain low fat or full-fat Greek or skyr. Aside from the beneficial probiotic bacteria, I also love that it’s a combination of protein and carbs that feels right for my body and keeps me going when I need a filling snack between long stretches. One of my favorite ways to eat it is with cocoa powder stirred in and a teaspoon of peanut butter. – Jess Cording, RD from Jessica Cording Nutrition

Wendy, the dietitian from Pantry Doctor, also has kefir every morning in her overnight oats.

What Dietitians eat every day


“I absolutely have to have spinach every day. It’s my favorite way to add bulk to my meals and make sure I’m getting my veggies in. I add it to eggs or a smoothie at breakfast, use it in a salad or sandwich for lunch, and stack it underneath whatever I’m having for dinner.” – Jessica Spiro, RD

“To encourage myself to hydrate during the day, I dress up my water with a cucumber slice. It adds just a touch of flavor that I need to pick up my water and sip.” – Krista Ulatowski, MPH, RDN, owner of KUcumber Nutrition Communications.

“I always have a salad with mixed greens and a scoop of hummus on top” – Janet Brancato, RD from MyNutopia

What Registered Dietitians Eat Every Day

“For breakfast, I almost always scramble 1 cup of egg whites with one overripe banana. I mash the banana with a fork. The dish is large, filling, low in calories, high in protein, perfect for those of us with a sweet tooth. It sounds bizarre but it is so delicious!” – Danielle Cushing, RD and author of The Every Kitchen.

“Since winter is ending, you will likely find me eating foraged greens and spring onions!” – Tara Beth Johnson


“I add cinnamon to my almond butter and toast every morning. I think spices are a great source of phytonutrients and I am to add an herb or spice to every meal.” – Jean LaMantia, RD

What Dietitians eat every day

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What I Eat Every Day

Well, golly gee, I eat many of the staples that these wonderful women have listed above. Within a normal day, I’m eating:


Greek Yogurt

Peanut Butter (times like 4)

Dark Chocolate

String Cheese


Apple or Banana

Chia Seeds


And usually, ice cream (especially in my peak training weeks)


All this to say..there’s no perfect day of what food SHOULD look like. What works best for you is perfect.

What do you eat every day?


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  1. My everyday eats are usually a smoothie with fruit but almost always a banana, oatmeal, nut butter, eggs, and dark chocolate. I really wish I would have studied some form of nutrition in school, happy belated RD Day!

  2. always nut butter, always chocolate, always coffee, and usually a glass or two of almond milk!
    Happy (belated) 1st RD day!

  3. This is one of the coolest posts I’ve read about daily eats; I LOVE how you got so many different ladies to contribute; it makes me think, ‘Wow, RD’s aren’t too different from the rest of us.’ 🙂

  4. Yummy! I eat peanut butter every single day in some way or another. I pretty much eat oatmeal every day as well and some kind of almond or cashew milk! Also, I eat dessert every single day. Cookies, ice cream, dark chocolate, i need something sweet every single day!

  5. Berries, dark chocolate, peanut butter and cinnamon would definitely be on my list. I actually think each of these things make an appearance 6/7 days of the week.. And that 7th day is a little extra sad. I’d like to start getting in more Omega 3s though. But really not a fan of walnuts unfortunately. .

  6. I find it strange to hear an RD recommending egg whites and banana. I don’t eat eggs for ethical reasons, but isn’t that kind of the “diet mentality” we’re all fighting against?

      1. That egg white comment made me go “say what?” too…but I know a few people who don’t like yolks, so maybe that’s it.

        I love this post! It’s such a great reminder that eating well doesn’t mean you give up delicious foods for bland or extremely exotic ones. I eat nut butter and a banana daily.