I want to cut down on ultra-processed snacks. A dietitian said to eat bigger meals.

Business Insider

30-04-2025

Ivy Duong, 26, does an hour of resistance training three times a week, averages 7,000 steps a day, plays intense sports once or twice a week, and has an active job as an ambassador for a nonprofit organization.
For the latest installment of Business Insider's Nutrition Clinic, Duong, who is based in Canada, told Business Insider what she eats on an average day. She said her goals are to boost her longevity, cut down on ultra-processed food, and stay healthy to support her active lifestyle.
The dietitian Sophie Medlin reviewed Duong's daily diet and said that, given her exercise levels, she likely needs to eat more.
Duong has a small breakfast or skips it
Duong said she normally eats two or three meals a day.
She said she often skips breakfast but sometimes makes a smoothie containing almond milk, Greek yogurt, matcha powder, chia seeds, hemp seeds, collagen powder, apples, and frozen berries, adding up to roughly 300 to 350 calories. Alternatively, she has a slice of rye or wholewheat toast with peanut butter and salt, which comes to about 350 calories.
Duong rotates a selection of dishes for her lunches and dinners. They tend to contain carbs such as quinoa, oatmeal, brown rice with beans, whole wheat bread, or potatoes; protein such as pork, ground turkey, chicken breast, or eggs; and vegetables such as lettuce, bell peppers, mushrooms, spinach, cabbage, carrots, onions, or broccoli. They also usually have a small amount of fat, such as extra virgin olive oil, nuts, or peanut butter.
Duong estimates that her lunches and dinners are about 500 to 800 calories each.
"I have a habit of snacking throughout the day after a meal with Lays chips, slices of banana bread, tortilla chips with salsa, cookies, chocolate, cinnamon buns, and Oreos, etc," Duong said.
More substantial meals can help reduce snacking
Medlin told BI that Duong's meals sound "well balanced," but she wondered whether the portion sizes are big enough to give Duong sufficient energy, especially given how much exercise she does.
"It would be great to think about eating more at meal times or having healthy and substantial snacks planned, which will displace some of the less healthy foods in Ivy's diet," Medlin said.
Medlin recommends focusing on snacks that include produce and protein, such as yogurt with berries and nut butter, carrot sticks and wholemeal pitta with hummus, or a boiled egg and some vegetables.
"Adding more volume to her healthy meals and planning healthy snacks will create more opportunity for additional protein and plants, which will help with fitness goals, energy levels, and reduce snacking on less healthy options," Medlin said.
Duong's diet already includes lots of high-fiber, plant-based foods, which have been linked to longevity. However, ultra-processed foods have been linked to a range of health issues, including obesity, type 2 diabetes, cardiovascular disease, and certain cancers. So, swapping some of Duong's go-to snacks for more nutritious options will help her hit her goals, Medlin said.
"Overall, Ivy's diet is excellent but likely not sufficient for her exercise and activity levels," Medlin said.