What do doctors eat?
Have you ever wondered what doctors eat? We go to them for counseling for our health, and they almost always tell us to eat healthily. But what do doctors eat to keep themselves healthy as an example for us?
Dr. Kenneth Brown, board-certified gastroenterologist, gave us a sneak peek into what he eats at each meal. He also shared some great tips on how you should be planning your meals each day. Today we are going to deep dive into the information he shared and give you a little more information to get you on your way to a healthier diet.
If you want to check out his quick tip videos you can find them here!
So let’s get into it!
What do Doctors Eat for Breakfast
Doctors know that a variety in diet is one of the most important things you can do for your body. Having a rotation of healthy options helps your body get all of the nutrients it needs and wouldn’t get from a repetitive diet.
When planning out your breakfast there are a few things you want to keep in mind.
A healthy breakfast consists of:
- High protein
- High (healthy) fat
- Low sugar
By doing this, you allow your body to get the nutrition it needs to begin the day. Sugary, high-carb cereals won’t offer your body much nutrition and, if you’ve ever noticed, will leave you feeling hungry.
Breakfasts that are high in protein and healthy fat while being low in sugar, keep your body full for longer while avoiding insulin spikes. This prevents cravings and any jittery feelings you may get that leave you crashing by mid-morning.
When answering the question “What do doctors eat for breakfast”, doctor Ken Brown let us know his go-to breakfast is a scramble of:
- Eggs
- Ground meat (usually beef)
- Avocado
This helps him hit his protein goals for the morning, leaves him full for hours, and protects his brain, gut, and body from inflammation.
Some other breakfast options you can try are:
Philly Cheesesteak Breakfast Skillet
Swiss Spinach and Mushroom Omelet
What do Doctors Eat for Lunch
When it comes to planning lunch, the best tip is to keep your macros in mind. However, this is going to look a little different from what other people might suggest when it comes to macro talk.
While we are still focusing on protein and fats, we aren’t going to focus on carbs quite so much and instead focus on getting fiber.
The macro goals here are:
- 30 grams of protein
- 15-20 grams of fat
- 10 grams of fiber
The carb-for-fiber swap is essential in a healthy mindset of eating. Instead of focusing on cutting out a food group, we are focusing on what we want to include in our diet.
Carbs are what give us energy, but often our carb choices feed the “bad” bacteria in the gut. Fiber, on the other hand, gives us energy and feeds the “good” bacteria in our gut. This helps our body with mental clarity and cellular repair.
For lunch, Dr. Brown will have:
- 6 oz chicken breast
- Half of an avocado
- Side salad with chia seeds, olive oil, and vinegar
This type of lunch is going to give you the energy to finish up the work day and avoid insulin spikes for that mid-day crash we often get after a lunch break.
Some other healthy lunch options you can try are:
Spinach, Walnut, Blue Cheese, and Pear Salad
What do Doctors Eat for Dinner
Whatever Dr. Brown has for dinner will depend on what he had earlier in the day. He has a focus on hitting his protein and fiber goals for the day. So in this video, he didn’t give an exact plate of food because it will vary day to day depending on what he ate earlier.
But here are some tips for making healthy dinner choices.
- Avoid processed foods.
- Limit sugar and caffeine intake as it can prevent you from being able to fall asleep.
- Limiting exposure to all of these foods mentioned above can help prevent cravings.
- Focus on getting enough protein and fiber during this meal so that your body has what it needs to fight off cravings and helps you to wind down for the evening.
Just because Dr. Brown didn’t show us his plate doesn’t mean we don’t have suggestions for a healthy dinner! Here are some great dinner recipes you can try swapping in your weekly rotations.
Teriyaki Steak Cauliflower Rice
Grilled Pork Loins with Spiced Apple Compote
Spinach and Artichoke Portobello Caps
Low Carb Cauliflower Jambalaya
Tips for Eating Healthier
Throughout this article, we have stressed that you should be eating more protein, healthy fats, and fiber. These are staples for a healthy diet. But there are a few other things you want to be getting in your diet to help your body feel better.
- Polyphenols found in plant-based foods are what give fruits and vegetables their vibrant colors and health-boosting properties.
- Sticking to a schedule helps your body know when it’s time to eat and when it can calm down to rest and digest. So eating at similar times every day is just as important as getting the right amount and time of sleep every day.
- Fasting helps your body to have a full reset period so that once you start eating again you’re able to digest more efficiently.
- Plan it out! Planning meals and snacks ahead of time helps you stick to a schedule and know what you’re going to eat. Planning this type of thing out before buying your groceries helps you stick to it even better because you only buy what you need for this schedule.
- Controlling your stress levels and eating mindfully can help to prevent emotional snacking which can add to cravings and brain fog.
All in all you’ve got some great tips here from Dr. Brown! Check out more of his YouTube Shorts here for other fantastic health-related tips!