Eating the way ‘My Diet’ winner did

PHOTO: Before and after weight-loss photos of Jasmin Queen, the winning contestant on ABC’s “My Diet Is Better Than Yours.”

The one big problem with weight-loss reality TV shows is so much time is spent on the fitness aspect and not enough on what contestants are eating.

And really, when you think about the visuals, it probably does make sense — well, to the producers anyway — to show people engaged in high-energy activity rather than watching them walk through a grocery store or chop ingredients.

Still, someone wins one of these competitions and people are curious as to what was on the weight-losing menu.

Chicago dietitian Dawn Jackson Blatner and her contestant, Jasmin Queen, just came out on top in the new ABC show “My Diet Is Better Than Yours.”

So what does Blatner recommend on her Superfood Swap Diet? Well, lots of real food, but prepared easily. After all, Blatner herself says she eats this way and because of her busy schedule, she, too, has limited time for food prep.

But here’s the big thing: she has people eat what they want and like. No strict rules that you MUST eat food x for dinner three times a week. Instead you decided what you will eat, only it’s prepared with real ingredients not the highly processed, refined ones we rely on too much.

Blatner’s thinking is if you eat what you want, you’ll have a much better chance of sticking with the eating plan. That so makes sense, right?

Ratios are important, according to Blatner. She urges folks to eat a lot of vegetables, a small portion of protein and a small portion of grains. I’ve known Blatner for years and she always suggested instead of weighing and measuring foods (that gets old real quick) that people should invest in some of those plates with three compartments. Use the large one for the veggies and the two smaller ones for protein and grains. (If you just can’t see doing this without exact amounts, Blatner recommends 2 cups of veggies, 2-3 ounces of protein and ½ to ¾ cup of cooked grains.)

She recommends persons following her plan eat three regular meals and up to two snacks daily.

Here’s an example of the kind of eating Blatner advocates:

ASIAN BOWL [That’s chicken + quinoa + Asian salad]

Chicken: Organic skinless, boneless breast or thighs. Bake at 350 degrees for 30 minutes or grill 8 minutes per side.

Quinoa: Blatner buys the pre-cooked frozen quinoa, which she calls “quite the time saver.”

Asian salad: Coleslaw mix (pre-shredded cabbage/carrots), red bell pepper, scallions, chopped almonds, drizzle of toasted sesame oil and a wedge of lime.

Vegetarian swap: Use frozen, shelled edamame instead of the chicken.

Blatner’s book, Superfood Swap, isn’t due on bookshelves until the end of this year. However, right now on her website, Blatner has a starter kit that includes what she based Queen’s eating plan on during the competition. Check it out here.