Regular TODAY viewers know that Al Roker takes his health seriously. So how does he manage to stay energized all day while sticking to his nutrition goals?
The TODAY weatherman and Start TODAY app‘s Chief Motivation Officer relies on a few small meals that are packed with both protein and fiber, he shared with Prevention magazine.
“I have one glass of cold-brew coffee in the morning when I’m going through the weather stuff,” he told the outlet. After that, he’ll have non-fat yogurt and “maybe a banana,” Al added.
But when it’s time for lunch, he opts for a meal that’s full of gut-healthy fiber and filling protein: He’ll have a salad with salmon or chopped chicken with grains or tomato.
Salmon and chicken are excellent sources of protein, which helps build and maintain muscle mass and keeps him feeling satisfied for longer. Meanwhile, leafy greens, whole grains and vegetables are prime sources of fiber, which supports gut health and digestion, but also has benefits for heart health and blood sugar control.
“Dinner tends to be relatively lean protein, mostly fish and some chicken,” the TODAY co-host said. “Probably once a week we have steak.”
The Start TODAY app has tons of simple recipes, similar to Al’s favorites. From a Berry & Banana Greek Yogurt Parfait to Pan Seared Garlic & Lemon Salmon, the meals in the app are simple yet delicious.
The focus on protein and fiber makes a ton of sense considering how Al has been able to lose — and maintain — his 100-pound weight loss following gastric bypass surgery in 2002. As a result of the procedure, which made his stomach smaller, Al focuses on eating smaller, nutritionally-dense meals throughout the day.
But, as he told Prevention, his mindset isn’t all or nothing. Instead, he’s developed a more balanced perspective when it comes to food and exercise, allowing himself to enjoy his favorite foods here and there. And, if he slips up on his diet, he doesn’t beat himself up. He just gets right back on track.
And though he tries to get at least a few miles of walking in every day, Al told the magazine, sometimes his schedule makes that challenging. On those more jam-packed days, he just tries to walk to the office or get in 20 minutes of weight training, rather than entirely giving up on exercise for the day.
“Moderation rather than deprivation is better in the long run,” he said previously, noting that his mantra is, “Something is better than nothing.”