This visual food diary reveals every bite she ate during a 24-hour period.


Mitzi Dulan, RD, America's Nutrition Expert®, is one busy woman. As a mom, co-author of The All-Pro Diet, and owner of Mitzi Dulan's Adventure Boot Camp, the nationally recognized nutrition and fitness expert needs high energy levels throughout the day. In addition to three well-balanced meals, she stays invigorated by munching on wholesome snacks like sliced almonds.

"I really focus on eating clean foods that taste great but also satisfy," Dulan says. "I drink water all day. I just try to keep it close to me throughout the day and refill as needed."

Breakfast: Oatmeal


325 calories, 5 grams fat, 54 grams carbs, 15 grams protein

"I ate a bowl of Quaker oatmeal. I add cinnamon, honey, and a few dried tart cherries. I mix it with 1-percent organic milk to boost the protein. Oats are a whole grain, so they're higher in fiber, protein, and other nutrients. Cinnamon is a spice high in antioxidants so I try to add more to my diet whenever possible."

Breakfast: Pineapple


"I also ate some pineapple for breakfast, as I love fruit and always try to include plenty each day."

Anytime Drink: Ice Water


"Ice water! I absolutely love my 24 oz. Copco tumbler. It helps me keep track of how much water I drink. Drinking three full tumblers of ice-cold water each day helps burn an extra 100 calories! It takes our body energy to change the temperature of water from cold to our body temperature."

Mid-Morning Snack: Chocolate Cherry Smoothie


225 calories, 1.5 grams fat, 28 grams carbs, 24 grams protein

"A mini chocolate-covered cherry smoothie. I use grass-fed chocolate whey protein powder with frozen tart cherries and 3/4 c. organic 1 percent milk. It's the perfect carb/protein combination for a post-workout drink and the tart cherries are an anti-inflammatory. It also helps give me a chocolate fix!"

Lunch: Ham and Avocado Sandwich


380 calories, 8 grams fat, 42 grams of carbs, 32 grams of protein

"A sandwich consisting of three slices of natural deli ham, sliced Hass avocado, sliced tomato, spicy mustard on a whole-wheat sandwich thin, and a side of broccoli. This is one of my go-to lunches that's super quick, easy, nutritious, delicious, and satisfying. The creaminess of the avocados tastes great and provides nearly 20 vitamins, minerals, and phytonutrients, while the ham provides a lean protein."

Dessert: Yasso Frozen Yogurt Bar


"A Yasso frozen Greek yogurt bar; these are a fabulous find and my clients and kids love them, too. At only 70 calories, they taste dessert-like but provide six grams of protein!"

Afternoon Snack: Sliced Almonds


160 calories, 10 grams fat, 11 grams carbs, 6 grams protein

"Sliced almonds while working at my desk. I love almonds because of the crunch, protein, and fiber. They satisfy, too!"

Dinner: Whole-Wheat Spaghetti


560 calories, 11.5 grams fat, 73 grams carbs, 38 grams protein

"Whole-wheat spaghetti with Laura's Lean Ground Beef added to a marinara sauce; again, I like to make sure I get a good source of protein at every meal and a whole grain. The beef is raised without antibiotics or hormones."

Dessert: Banana with Honey


"Sliced bananas drizzled with a little honey for dessert. It tastes great, and I get a high-energy, nutrient-rich dessert with an all-natural sweetener."

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