Nutritionist Reveals Her Healthy Diet for Better Health
Prior to her career as a nutritionist, Galloway was a sideline sports reporter. A realization about her own eating habits and their effects on her health led her to an interest in nutrition, which not only changed her day job but also how she approached her diet.
“I found that as I was traveling, I wasn’t eating healthy. I wasn’t feeling energetic, I was sluggish,” Galloway reveals.
Here’s the diet that Galloway follows now for better health.
1. Protein
Protein is “hugely important for muscle growth and repair,” says Galloway.
“For weight management, protein foods help you feel full and satisfied,” she adds. “So when you have a protein in every meal and snack, you’re helping support steady blood glucose levels, and you’re watching out for that blood sugar roller coaster.”
The kinds of protein that Galloway recommends include:
- Protein shakes
- Seafood high in omega-3’s
- Chicken
- Turkey
- Tofu
“If you’re using meat in your meals, you want the amount of protein to be about the size of your palm,” she advises.
2. Produce
Galloway emphasizes the importance of consuming fruits and vegetables.
“Because when you’re varying your different colors, that means you’re varying your different antioxidants and vitamins that are in them.”
Galloway’s favorite fruits for breakfast are berries, and she recommends including dark leafy greens like spinach, kale, and arugula in your diet.
“But also the broccoli, the cauliflower. There’s research that shows they have anti-cancer fighting properties,” Galloway adds.
3. Fiber-rich foods
It’s recommended that adults ages 50 and under must consume 25 and 38 grams of fiber a day, for women and men respectively, according to the U.S. Department of Agriculture.
However, studies show that on average, U.S. adults are only getting around 10 to 15 grams of fiber daily, as reported by Harvard Health Publishing.
Galloway emphasizes the need to include fiber-rich foods in every meal. Some popular fiber-rich foods include leafy greens, avocados, raw almonds, apples, and seeds like chia seeds.
Galloway’s Daily Meal Plan
This is what Galloway prepares for breakfast, lunch, and dinner for herself and her family:
- Breakfast: Overnight oats, made with plant-based milk, cinnamon, and protein powder, topped with nuts and berries
- Mid-morning snack: Premier Protein high-protein shakes
- Lunch: Air-fried salmon with a broccoli slaw and microwave brown rice (Leftovers from the night before)
- Dinner: “Salmon again,” she says. But usually on Thursdays, her family has tacos with tilapia, black beans, or ground turkey.
“The important thing that I think of when I’m framing what I eat from day to day is planning. I’m a mom, and I’m really busy,” Galloway says.
“I’m not trying to be the most creative person on Earth. I’m just trying to get in foods that taste delicious, that support my overall health goals, that make it easier for me to get that and not harder.”
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