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What does Dr. Summer eat? - Part 2

Written By Dr. Summer on September 23, 2020

Hello everyone, Dr. Summer here!

As promised, here is part 2 of what I eat in a day. As I said before, I did not plan this day. I woke up and randomly decided to show you what I ate: the good, the bad, and the ugly. 

Disclaimer: I do not recommend everyone eating the way I should. In a future blog, I will talk about different types of diets and lifestyles people follow. This is just me trying to eat the best that I can.


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My breakfast of banana, apples, peanut butter, and hot tea with honey (GO BULLS!).

I have a banana with 2 small red delicious apples. I cut my apples up to make thick slices and eat them with natural peanut butter.

I have tea almost every morning. Today, I chose organic peach cobbler tea with 1tbsp of honey. I generally do not drink caffeine, otherwise. I do like coffee and the flavor of coffee, but I drink decaf… I know, I know! But let me explain! I stopped drinking caffeine about 4 years ago because I noticed it was causing me to be anxious. Let's take a stressed-out, full-time college student, who works 20 hours a week, and lives by herself, and add some coffee. I realize others do way more or have more obligations, but I was still learning to be my adult self. I stopped ingesting caffeine, mostly, and it has been so much better for my mental health. I do love the occasional soda and coffee though, so every so often, I will have some.

This plate of food has 3 servings of fruit (2 small apples and 1 medium banana). It is recommended to eat about 10 servings of fruits and veggies per day, so I am 30% there! Fiber is also important, and we need about 25-30 grams per day. The average American only gets about 15 grams per day. I do not usually get 25-30 grams per day, but again, I try my best.


Second breakfast? Morning snack? Early lunch? You decide!

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Now today is Wednesday, and, like I said, I chose to do this on a random day. That means I have no idea what the day has in store for me and the choices I will be making in the future. Well Karen’s husband, Pat, makes us breakfast (almost) every Wednesday. It still surprises me and excites me (breakfast is my favorite meal and food type). Today he brought us homemade biscuits and gravy! I had one biscuit and some gravy. At this point, I have no clue if I will be hungry for lunch or not. I am stuffed after my apples, banana, peanut butter, biscuits, and gravy.




As I said before, I was not sure if I was going to eat lunch because I had quite a bit of food earlier today. I am currently eating my lunch at almost 2:00PM. My lunch consists of fruit, just like breakfast, but with a string cheese. I need to eat it up or it will go bad. Honestly bringing all this fresh produce has really helped me increase my variety of foods, increase my fiber intake, and overall helped me clean up my diet. Now I would not say my diet was ever terrible, but I have been in school my whole life. That stress and lack of time can really dampen the time you have to cook.

My lunch is a kiwi, a peach and banana followed by a string cheese.

This plate of food has 3 servings of fruits, so now I am at 60% of my 10 servings per day (yay!). I have to say, lunch is one of those meals that I severely struggle with. I can never seem to find something to eat that I will enjoy… I just lack craving anything at lunch, and lunch is where I will tend to binge eat junk food. I am not a late-night snack eater, but lunch you will catch me eating any kind of junk I can possibly get. This includes fast food.


Afternoon snack(s):


My lunch did not fill me up, so after drinking some water I decided to eat some grapes to fill me up. This will be my 7th serving of fruits today, I am at 70% of my recommended 10 servings!

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It's 4:30 and here I am hungry again, so I decided to eat mandarin oranges (8 servings of fruit now!). This should hold me over until I make dinner tonight. These little oranges are so cute and fun, they pack well for travel and on the go! These little guys are so juicy and sweet, and they tend to last longer on the shelf, in case you can’t eat them right away.


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I make dinner almost every night, about 5 days a week. For my dinner tonight, I made a New York strip with roast broccoli, honey garlic carrots, and sweet potatoes. I didn't eat the sweet potato like I was planning, but I will save it for tomorrow! With these veggies I have now reached my 10 servings of fruits and veggies per day.

Anytime and all day:

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My two waters and a cup of tea.

I always keep water on my desk, hydration is so so so important to health! I am not a person who ever feels thirsty… I always carry water as a reminder to drink! I also like to change up my vessels for my water. In this photo you will see one of my many Starbucks cups and a red Rtic cup. I change these vessels out frequently to engage myself to drink. I always have water, but my red cup today contains water with lemon.

Do you know how much water you should try to drink per day? Well the easiest way is to take your body weight and divide it in half. That number is the number of ounces you should drink per day.

Ex. 200 pound man. 200 lbs/2= 100lbs. That 100 lbs translates to 100 oz per day.

This is a rough estimate. You can get lots of water from your fruits and veggies. You also want to look at the toilet after you urinate. Why?? Because the color tells you a lot. A healthy individual who is drinking enough water will have clear to pale yellow urine. This means you are hydrated. If your urine is deep yellow, you need to drink more water. This is only a guideline. If you work out, work a physically demanding job, or sweat a lot you will need more water (and possibly electrolytes). If you have health conditions, please consult your doctor!

My statistics**:



Fat (g)


Fiber (g)


Carbs (g)


Sodium (9mg)




Water (oz)


**because I track this on an app, this is not perfect or correct 100%. This is my guideline; I am not currently trying to lose or gain weight.

My Takeaways:

  •       I need more veggies in my life. I eat lots of fruit, which is good, but I need more dark green, leafy veggies.
  •       This is not how I eat every single day, even though I should. I do my best!
  •       I am a picky eater. I wish I were not, but I am! If something doesn’t appeal to me, I won’t eat it.
  •       Cravings do get the best of me, especially around my menstrual cycle. I like chocolates and sweets!
  •       I love myself for where I am, not where I should be. I tell myself this constantly. This is my daily mantra.
  •       Everything in moderation is key! I love fast food, it is terrible, but it is okay occasionally (Chick-fil-A is my favorite, next is Wendy’s).
  •       How I eat is not how I would recommend how everyone should be eating. This is what works best for me and my lifestyle.
  •       I did not eat enough protein to sustain myself. It happens!


  •       Instead of “diets”, let’s make smaller changes over time. Don’t drink enough water?
    • Try adding an extra water bottle every day till you get to your goal.
  • Don’t eat enough fruits and veggies? Start by adding one fruit or veggie per meal. Try adding spinach to your eggs in the morning. Or add a banana to your breakfast!
  • Find healthy food you enjoy and make a habit to keep eating them.
  • If you eat a “bad” food every day, decrease the amount each day until you can go every other day, then every 2 days. Eventually you will get to 1 week or more without eating it!
    •  Small change makes big impacts later. Pick one thing to focus on and work on that until it becomes a habit.

I hope this blog helps you introduce better eating habits or see where you could change. I know I can also grow and learn as a person. Food logs are wonderful (if you are truthful with yourself). I tracked all my foods today on the Fitbit app. While some of the statistics are not always correct or perfect, it is a great guideline to follow. If you have any questions I am just a phone call away.

I cannot wait to see you in the office!

Dr. Summer