How a Heart Health Dietitian Fits Sugar and Alcohol Into Her Diet

For registered dietitian Lena Beal, a holistic approach to nutrition isn’t a recent trend—it’s a deeply rooted practice passed down through generations. Inspired by great-grandparents who cultivated nearly all their own food, Beal emphasizes a sustainable and practical diet focused on nutrient-rich, whole foods. Her personal eating pattern centers around minimally processed, plant-packed meals, with occasional inclusion of chicken, fish, and eggs.

Finding Balance Through Flexibility

Beal, a cardiovascular dietitian at Piedmont Atlanta Hospital and spokesperson for the Academy of Nutrition and Dietetics, doesn’t view healthy eating as restrictive. She incorporates what she calls “joy foods”—sweets and alcohol enjoyed in moderation—into her weekly routine. As a Christian, she ties this practice to her Sabbath, a dedicated day of rest.

Did You Know? Lena Beal’s great-grandparents were farmers who grew nearly everything they ate and made their own preserves.

This approach aligns with the 80/20 diet, allowing her to enjoy treats intentionally without feeling constant negotiation with herself. Beal shared insights into her typical weekly meals and how she prioritizes protein intake.

Prioritizing Plant-Based Protein

Beal’s focus on cardiovascular health drives her to prioritize heart-healthy foods. She emphasizes the importance of fiber-rich, high-omega-3 foods alongside essential macronutrients. A typical day includes a high-protein, fiber-rich breakfast like oatmeal with nuts and fruit.

Lunch, her largest meal, often consists of a hearty salad, grain bowl, or soup, emphasizing plant-based protein sources like legumes, dried beans, and chickpeas, sometimes supplemented with chopped egg or fish. Snacks include mixed nuts, granola bars, or fresh berries with yogurt, and dinner is typically a light, mostly plant-based meal, such as steamed cabbage with brown rice and black-eyed peas.

Beal’s diet supports her active lifestyle, which includes at least 3 to 4 workouts per week—resistance training, brisk walking, and yoga—aiming for 150 minutes of moderate physical activity, the recommended amount for most people. She notes that her consistent eating pattern supports strength, energy, and flexibility.

Reducing Red Meat Consumption

Over the past eight years, Beal’s diet has naturally evolved to include less red meat. She wasn’t initially aiming for a strict vegetarian or vegan approach, but found she simply no longer enjoyed red meat, finding it heavy. Consuming it once a week felt manageable and didn’t feel like a significant sacrifice.

She occasionally incorporates leaner animal proteins like chicken or turkey, which contain less saturated fat.

Expert Insight: Beal’s approach highlights the importance of finding a sustainable eating pattern that aligns with personal preferences and lifestyle, rather than adhering to rigid rules. This flexibility can be key to long-term adherence and overall well-being.

The Role of “Joy Meals”

Sundays are reserved for “joy meals,” which don’t involve excessive indulgence, but rather a relaxed approach to enjoying favorite foods. She still aims for a light dinner to support better sleep. These meals might include French toast, a mimosa, or fish prepared in a richer sauce than she would typically choose during the week.

Beal, who has taught weight management classes, avoids using terms like “diet” or “cheat foods,” as she believes they can evoke negative feelings. She prefers “joy foods” because they fit intentionally within a balanced lifestyle.

Focusing on Adaptability

Beal supplements her diet with vitamin D and iron, based on her doctor’s recommendations considering her age and medical history. Otherwise, she relies on whole foods to meet her nutritional needs, finding it easy to maintain a diet that balances consistent healthy habits with the flexibility to enjoy occasional treats.

“Healthy eating works best when it leaves room for living,” Beal said. “It ought to feel like when you get up from a meal that you have good feelings, whether it’s nostalgic, whether it satiates you. That’s what food is.”

Frequently Asked Questions

What inspired Lena Beal to become a dietitian?

Lena Beal was inspired by her great-grandparents, who were farmers and grew nearly all of their own food, instilling in her a deep appreciation for the connection between food and health.

What are “joy foods” in Lena Beal’s diet?

“Joy foods” are foods that Beal enjoys, such as sweets and alcohol, which she consumes in moderation, typically on Sundays as part of her Sabbath observance.

How does Lena Beal prioritize protein in her diet?

Lena Beal focuses on plant-based protein sources like legumes, dried beans, and chickpeas, and occasionally includes chopped egg or fish in her meals. She also ensures she gets adequate protein to support her regular workouts.

How do you balance enjoying your favorite foods with maintaining a healthy lifestyle?