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A Glimpse into a Dietitian’s Kitchen

Often, private clients seeking guidance begin our first session stating ‘I want to be ______ and I don’t always eat the things I know I should. What do you eat?’ and I wish it worked like that – I could just tell them what I eat and then everything would be “fixed”. But it’s highly improbable that would work.  The following is a list of my staple items, those foods that you can almost always find in my kitchen.  Other things you’ll often find are: sprinkles, fat free whipped cream, nuts, unsweetened dried fruit (Trader Joe’s brand), fruit canned in its own juice, and baking items (whole wheat flour, corn meal, other rice varieties).  Also, I make my own jam and can it yearly with concord grapes from farmers’ markets.

Nonetheless, I eat a pretty healthy diet, so I’ll share my staple choices with you:

Grains – Always have these on hand

  • Arnolds 100% Whole Wheat Sandwich Thins or Whole Grain Bread
  • Damascus Bakeries Flaxseed Roll Ups
  • Brown rice
  • Quaker Steel cut Oats
  • Quinoa
  • 100% Whole grain pasta
  • Nature valley granola bars
  • A bag of popcorn kernels (unflavored, not microwavable)

Fruit – Always have the frozen fruit and other seasonal fruit

  • Wymans or Dole frozen mixed berries, mango, pineapple, peaches, and strawberries
  • Apples /Bananas/Oranges/Grapefruit/Grapes

Vegetables – Always have carrots, some kind of potatoes, onions, garlic, some non-starchy veggies and other seasonal items

  • Sweet potatoes/purple potatoes/gold potatoes
  • Carrots
  • Spinach
  • Corn
  • Tomatoes
  • Avocado

Protein – Have these most of the time; I always have eggs

  • Skinless, boneless chicken breasts (usually I marinate a couple and freeze them individually)
  • Al fresco chicken sausage
  • Nasoya fresh tofu (light and firm)
  • Goya canned and dried beans
  • Sabra hummus
  • Peanut butter (ideally I grind my own at Trader Joe’s or Whole Foods but Nature’s Promise is my default)

Dairy – I’m not a milk drinker and on the rare occasion I have cereal, I use Skim Plus

  • Philadelphia 1/3 less fat cream cheese
  • Part skim ricotta cheese
  • Chobani or Fage non-fat Greek yogurt
  • 2% White American or Cheddar Cheese


  • Ketchup
  • Honey (local when possible)
  • 100% pure Vermont Maple syrup
  • Olive Oil
  • Vinegar (balsamic, red wine, and apple cider)
  • Mustard (Dijon and whole grain)
  • Low sodium soy sauce

*DISCLAIMER: I am not promoting specific products.  I have chosen these items based on my personal taste preferences but there are other brands that are nutritionally comparable.  I highly encourage you to taste different brands and compare nutrition fact labels to determine the best choice for you.

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