You won't believe what this nutritionist had for breakfast.

And more importantly, what you can eat for breakfast, too.

I started to do a food record of sorts two weeks ago. "Why put yourself through the misery?" you might wonder? Well I wanted to send some positive messages about food, about eating, about what constitutes a normal, healthy diet, both physically and mentally. And I wanted to do it visually. Instead of fighting the diet myths—the must-eat low sugar, low carb, low fat, high protein—with words, I figured I'd show you snippets of real meals and snacks that I eat, that a nutritionist eats, on a regular basis.

I planned to do it like a food log, including everything I ate, and I mean everything. But it got tedious. And then it started to annoy me. Do I need to include the bites of sourdough bread I grabbed before dinner? Will I be sending the wrong message by showing all that I eat, as if to say "this is fine for you too in these amounts" when really our needs are so variable?  It started to get complicated.

My compromise? A brief, photo-filled post, a conversation starter I hope, to discuss what you can eat. Each of you. All of you. But brace yourself. My eating is neither light nor low anything.  I include plenty of fats, my fair share of baked goods, and plenty of pleasure from food.

My oh-so-honest patients tell me that readers won't believe me. “Sure there are pictures of foods, but how do I know that you actually ate what's shown? Or didn’t over exercise, or purge, or restrict after eating?”

You simply can't know for sure. This relationship we have, virtual or live for those who meet with me in person, is built on trust. And trust takes time to build. Send me a question, start the conversation, and let me help allay your fears about what’s okay to eat. Lunch and dinner to follow if the interest is there.

Note: If you have a medical condition that requires adherence to particular nutrition guidelines, please follow those!  If you have celiac, do not consume gluten. And if you have diabetes, seek professional guidance on an appropriate budget of carbohydrate to control your blood sugars. But if you are looking to eat, feel and be healthy, try to release yourself from the unnecessary diet rules.

Peach pancakes, topped with real maple syrup and berries. And yes, there's always coffee with my breakfasts!

Okay, I did have seconds. Just a couple more.

Challah bread (all white flour) with cottage cheese and farm  fresh tomatoes.

2 eggs fried in a little butter, with my homemade sourdough bread--my recent baking obsession.

Rolled oats, raisins, apples and Maine blueberries--with some maple syrup and milk.

There's nothing like cold cereal for a quick breakfast, eaten with low fat milk (not skim, not almond).

I don't get to make these crepes too often, but I do love them, filled with vanilla yogurt and fruit.

Chocolate croissants are rich, but sometimes there's nothing I'd rather eat. So I have it as breakfast, instead of as a snack.

Tempted to lick the plate, but I didn't.