Carissa Galloway, a registered dietitian nutritionist with 10 years of experience, is a nutrition consultant and personal trainer for Premier Protein. Her interest in nutrition was sparked by a realization about her own eating habits and their impact on her health, leading her to change her career path and approach to diet. Galloway emphasizes the importance of incorporating three types of foods into every meal for optimal health: protein, produce, and fiber-rich foods. Protein is essential for muscle growth and repair, as well as managing weight by promoting satiety and stable blood glucose levels. Galloway’s preferred protein sources include protein shakes, seafood high in omega-3’s, chicken, turkey, and tofu. She also stresses the importance of including a variety of fruits and vegetables in daily meals to maximize intake of antioxidants and vitamins.
In terms of protein, Galloway recommends consuming meat portions roughly the size of one’s palm. She also emphasizes the importance of incorporating fiber-rich foods into meals, as adults are recommended to consume 25 to 38 grams of fiber per day, yet many fall short of this goal. High-fiber foods such as leafy greens, avocados, almonds, apples, and chia seeds can help individuals meet their daily fiber needs. Galloway’s daily diet typically consists of breakfast with overnight oats topped with nuts and berries, mid-morning snacks of high-protein shakes, lunches featuring meals like air-fried salmon with broccoli slaw and microwave brown rice, and dinners with protein-rich options like salmon or tacos. Despite her busy schedule as a mother, Galloway emphasizes the importance of planning meals in advance to ensure they align with her health goals and make it easier, rather than harder, to maintain a balanced diet.
It is crucial to pay attention to what we consume daily as food plays a significant role in overall health and well-being. Galloway’s emphasis on incorporating protein, fruits, vegetables, and fiber-rich foods into every meal serves as a valuable guide for individuals looking to optimize their diets for better health. By following a balanced and nutrient-dense diet, individuals can support muscle growth and repair, manage weight, stabilize blood sugar levels, and maximize intake of essential nutrients. Galloway’s advice on meal planning and incorporating a variety of colorful fruits and vegetables into daily meals can help individuals make healthier choices and improve their overall well-being.
Ultimately, Galloway’s approach to nutrition highlights the importance of mindful eating and making conscious choices about the foods we consume. By prioritizing protein, produce, and fiber-rich foods in every meal, individuals can support their health goals and maintain a balanced diet. Galloway’s own journey from a sideline sports reporter to a registered dietitian nutritionist showcases the transformative power of nutrition and the positive impact it can have on one’s life. Her commitment to providing practical tips and simple meal ideas demonstrates that maintaining a healthy diet does not have to be complicated or time-consuming. By following Galloway’s example and incorporating her recommendations into daily eating habits, individuals can take proactive steps towards improving their overall health and well-being.
