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What I Ate for A Day

This is for my friend Autumn who asked me a few weeks ago to share what I eat for a day… If you like it, I’ll do more of those! I took the pictures with my phone and can’t rotate them, you might have to rotate your head!

Breakfast (~8:30 am):

Non-traditional cold oatmeal–inspired by my friend Nicole from the Whole Health RD.

  • 1/2 c rolled oats (old fashioned)
  • 1/2 c 1% milk
  • 1/2 medium apple
  • 1/8 c walnuts
  • 1//4 tsp honey

Coffee with 1 tbsp half and half

Lunch (12 pm):

  • Sandwich: 2 slices 100% whole wheat bread, 3 ounces turkey slices, 1 slice 2% Colby cheese, mustard
  • 1 c garden salad, tossed with 1/2 tsp olive oil, lemon juice, balsamic vinegar, pepper
  • Corn salad: 1/2 corn, chopped tomatoes, bell peppers, thyme, olive oil, lemon juice

Afternoon (~2 pm):

Coffee with 1 tbsp half and half

Afternoon snack (~4pm):

I finished my son’s lunch, 1/2 natural almond butter on 100% whole wheat bread sandwich, 1/2 banana, 1/2 orange

Dinner (6:30 pm):

  • 4 ounces Coho wild caught salmon, grilled
  • 3/4 c cooked quinoa
  • 1/2 c acorn squash
  • 1/2 green beans
  • ~1-2 tsp olive oil used for cooking

After dinner (8:30):

  • 1 c black tea — I can still sleep šŸ™‚
  • 1 dark chocolate kiss

What do I think of my day?

I had 8 servings (1/2 c each) of fruits and vegetables. Protein at every meal. My carbohydrates were 100% whole grains. Sodium less than 1.500 mg. Saturated fat: less than 7% of my calories. No trans fats. I had more than 25 g fiber. I usually try to avoid eating bread every day and more than once a day–oh well, not going to stress. I kept track of what I ate using Lose It app, here’s what it came up with:

Calories: 1536. Total fat: 60 g (34% calories). Saturated fat: 10.4 g. Sodium: 1,401 mg. Carbohydrate: 171 g (43%). Fiber: 26 g. Sugars 46 g. Protein: 89 g (22%).

What do you think of my day?


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  • Dixya @ Food, Pleasure and Health October 26, 2012, 11:21 am

    I am so impressed with your meal choices Nour. I try to be mindful but lately i have been not doing very good šŸ™ esp now its cold- i struggle to get fruits.

    • Nour Zibdeh October 30, 2012, 1:11 pm

      Thanks Dixya! I work a lot with people with hypertension and help them implement the DASH diet, which focuses on fruits and veggies–9 servings a day.So, I aspire to do it myself and recommend it to everyone. With the cold, try soups and stews to get more veggies. Make sure your main hot meals incorporate a significant amount of veggies. There so many fall and winter fruit options,apples, pears, oranges, grapefruit, clementines, pomegranates, etc. Add fruits to your salads, breakfast, and snacks. You can juice to get some fruit (but I wouldn’t let that be your only source of fruits). I hope these help!