I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

What is the secret to looking forever young? Liz Hilliard, 70, a pilates instructor who trains out of her studio, Hilliard Studio Method, looks decades younger than her actual age – all without extreme diets or exercising around the clock. In an exclusive interview with Body Network, the age-defying fitness expert dishes on her diet, revealing how she eats to look half her age.

She Loves “Real Food” And Avoids “Trends”

Copyright Liz Hilliard

“I love food, real food that is, and generally stay away from trends. I avoid anything ultra-processed and, for the most part, have cut sugar completely out of my diet except for the natural sugars occurring in fruit and vegetables and a glass of wine. I’m a big believer in enjoying my life and living the way the French do with the attitude of Joie de Vivre. Good food and wine are a celebration of life, especially when shared with friends,” says Hilliard about her overall approach to eating.

Breakfast: Protein, Fiber, and Healthy Fat-Packed Smoothie

Copyright Liz Hilliard

For breakfast, Liz makes a smoothie. “I begin my day with a healthy dose of protein, fiber, and healthy fat. Fifteen years ago, after researching the importance of protein with respect to muscle growth and keeping my weight in check, I created the Hilliard Studio Method Smoothie, which I still have almost every morning! It’s my ‘jet fuel’ that sets me up for success nutritionally fueling my workout and my day,” she says.

The smoothie boasts 27 grams of protein, 23 grams of fiber, phytonutrients (greens), healthy fat (avocado), and frozen organic fruit. “I also include turmeric root and ginger root when I can for a bonus of anti-inflammatory goodness!” she says. “To maintain strong, healthy bodies, most of us need about one gram of protein per pound of body weight per day. Trust me, I know how hard this can be, which is why adding protein in the morning sets you up for success and helps maintain healthy glucose levels, which keep our metabolism and hormones balanced so we can resist unhealthy cravings.”

RELATED: 3 Types of Belly Fat: Which One Are You Battling?

Lunch: High Protein and Fiber Bowl

Copyright Liz Hilliard

“My lunch is generally a variety of vegetables or legumes (high in protein and fiber) mixed with other lean proteins like boiled eggs, salmon, or chicken. I always have a bowl of hard-boiled eggs on hand or some sort of bean or lentil that will give me a boost of protein and fiber between meals,” she says.

Snack: More Protein

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Some of her healthy go-to snacks include whole, plain yogurt with pea protein powder, chia seeds, and fruits or berries. “It is a delicious solution to curb afternoon hunger pangs. I also love a variety of crunchy vegetables to dip into an organic hummus or cottage cheese,” she says.

RELATED: 9 Tips to Build Muscle Fast Experts Swear By

Dinner: Protein and Veggies

Copyright Liz Hilliard

“Dinner is my favorite meal of the day. I get to relax with my partner, reflect on our days, and enjoy a delicious, healthy meal,” says Hilliard. “A few of our latest favorites have included baked salmon and vegetables, stir fry or curry dishes with tofu or chicken, dark green salads topped with lean proteins, grains, and nuts. I try to eat seasonal, real food like squash and sweet potatoes in the winter and fresh berries and cucumbers in the summer. Going to the local farmer’s market is a great way to support your local farmers and get fresh food. I think the nutritional key to healthy aging is enjoying a delicious, protein-based diet filled with fruits and vegetables in all the colors of the rainbow.”

5 Foods She Eats Every Day

Liz Hilliard

Hilliard loves to eat these five foods daily:

1. Apple
2. HSM Smoothie
3. Nuts, especially almonds
4. Meat, mostly oily fish like salmon
5. Dark green, crunchy salad

RELATED:20 Superfoods for People Over 50

Hydration

Liz Hilliard

Hilliard also prioritizes hydration. “My goal each day, as it should be for all of us, is to drink half my body weight in water. Most days, I come close,” she says.

Sleep Is Also Key

Liz Hilliard

Hilliard makes sure to get enough rest. “Sleep is a huge indicator of health and longevity, and I take it very seriously. I average between 7-8 hours a night. Anything less, and I feel off my game,” she tells us.

RELATED: I'm a Coach and These 5 Foods Were Ruining My Health Until I Quit Them

Self-Care

Copyright Liz Hilliard

As for self-care, she is a “big proponent of play or just simply downtime,” she explains. “Doing nothing is highly underrated. I find time during my day to spend outside sans my ear pods for an easy walk or just sit in nature. I love to read, go to the movies, and spend time with my grandchildren. As far as self-care through skin care, my blog posts explore the importance of ‘vanity’ and its impact on our self-confidence and health.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Do you ever wonder what people who are trained in nutrition eat in a day? The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, is a Board Certified Sports Dietitian who specializes in diet and weight loss. The Body Network asked her to detail all the food and drinks she consumes on a daily basis in order to stay healthy and fit.

Before, During, and After Workouts

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Before workout: 1/2 banana or a few handfuls of cereal (granola or Cinnamon Toast Crunch!)

During workout: Water

After workout: AG1 + Creatine and other supplement pills

Breakfast

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2-3 times per week: Plain fat free greek yogurt with 1/2 scoop of protein powder added for additional protein + berries, grapes, cutie, whatever fruit I have around + 1/4 cup granola

2-3 times per week: Smoothie: frozen banana, whey protein powder, other frozen fruit

Weekends: Egg white + 1 whole egg omelet with spinach and feta or cheddar, berries, toast or English muffin

Protein Tea

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I always drink a big Yeti of hot tea (Roibos) with about 1/3 of a container of Premier Protein in as a “creamer."

Snacks

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Collingwood usually has one snack one mid-morning and one mid-afternoon.

• Built bar
• Fruit: Love blackberries, raspberries, cherries, peach, apple
• Cottage Cheese and fruit
• Greek yogurt
• Handful of almonds or pistachios

Lunch

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Collingwood will choose from a few different lunches. With each she will usually have a glass of A&W Zero.

• Salad with spinach, veggies, avocado, air fried tofu, feta, low fat dressing
• Wrap: Extreme Wellness wrap with sautéed spinach, tofu or veggie chicken, capers, feta
• Frozen meal: Usually Amy’s or Trader Joe’s vegetarian meals or Lean Cuisine cauliflower cheese pizza
• Leftovers of some sort

After Lunch Treat

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Collingwood “always” has 1 to 2, “usually 2,” pieces of chocolate of some sort after lunch.

Dinner

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Collingwood usually makes a homemade dinner, but eats out “maybe 1-2 times per week and usually on weekends,” she says. Her dinners include:

• Always a cooked veggie: Brussel sprouts, broccoli, green beans, or spinach are the faves in the house
• Always some sort of vegetarian protein (veggie chicken or meatballs) OR salmon (a few times a month and usually if I’m eating out) OR Tofu
• Some sort of starch: Potatoes, rice, pasta, quinoa, sweet potatoes, etc.
• I also LOVE pizza so might have cheese pizza or veggie pizza

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

Nighttime Snack

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Collingwood usually eats nothing in the evening “unless I have another piece or two of chocolate or some fruit,” she says.

Body Booster: Eating healthy doesn’t mean you have to deprive yourself. Even nutritionists allow themselves to indulge in treats such as chocolate, diet sodas, and pizza – in moderation.