Top 7 foods our Dietitian eats everyday

By author photo Megan Alsford


Balance and eating a wide variety of foods is key to ensuring an overall healthy diet, however, there are certain foods that frequently feature in my day to day eating. Here are some of the foods that I regularly eat every day.


Oats can be found in muesli, eaten as porridge and can be added to muffins and smoothies to boost nutrition. Oats are a source of carbohydrates and contain vitamins, minerals and fibre. Oats contain a specific type of soluble fibre called beta-glucan which has been shown to lower LDL cholesterol levels and improve heart health.  I like to have my oats as porridge during winter, and muesli during summer.


I couldn’t pick one single type of fruit as I eat different types every day and I like to eat what’s in season. In summer I tend to eat bananas, mangoes, cherries and berries, while in winter I prefer oranges, apples and pears. Eating 2 serves of fruit each day helps to satisfy my sweet tooth with the added benefit of vitamins, minerals and fibre.

Cruciferous vegetables

These types of vegetables include broccoli, cauliflower, cabbage, kale, bok choy, brussels sprouts, watercress, collards and radish. I try to eat at least one type of cruciferous vegetable each day as they contain sulfur-containing compounds called glucosinolates. These compounds have been shown to be beneficial to health and are a source of antioxidants, folate and fibre.


Yep! Even though I’m a Dietitian, I eat chocolate every day. I find that if I tell myself I can’t have chocolate (or any treat for that matter), it makes me crave it more which leads to overeating and feelings of guilt. I tend to focus on what I feel like having and enjoy what I’m eating rather than place restrictions.

Nuts and seeds

Nuts and seeds are a great snack to have between meals as they contain protein and plenty of healthy fats to keep you feeling full. I also like to add nuts or seeds to salads as they add crunch and texture too.


Chickpeas, kidney beans, black beans, cannellini beans and lentils are all types of legumes and they are delicious and nutritious! They’re a great source of plant-based protein and are high in fibre. I like to add them to salads, soups and slow-cooked casseroles for a filling fibre boost.


Cheese is a food that is high in protein and is a source of calcium, vitamins and minerals. It’s a tasty, versatile food that can be added to a variety of dishes and tastes great on its own. I like to have it as a snack in the afternoon with crackers or on toast to power me through to dinner.

These food aren’t just amazing by themselves but in moderate amounts are the perfect companion when on your journey to weight loss.

The Jenny Craig menu is designed by Dietitians. If you’d like to learn more about our program, request a call from a friendly Consultant today’

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