Originally published on 8/28/25

Today show host Al Roker is opening up about what he eats in a day. In a recent interview with Prevention magazine the 71-year-old shared the meals he relies on to stay healthy so he can enjoy spending time with his wife, children and grandchildren. Keep reading to find out what his typical meal plan, the treats he allows himself and what a nutritionist has to say about his choices. 

What Al Roker eats in a day

Like many of us, Roker starts his day with a cup of coffee in the morning, telling the news outlet, “I have one glass of cold-brew coffee in the morning when I’m going through the weather stuff.” And when it comes to food,  he tends to opt for a “nonfat yogurt and maybe a banana.” 

For lunch, the father of three enjoy a salad with salmon or chopped chicken, tomatoes or grains. And for dinner,  it “tends to be relatively lean protein, mostly fish and some chicken [and] once a week we have steak.” 

But Roker has a sweet tooth. One indulgence? An extra pack of cookies when he flies. “I don’t think you’re going to die from having four cookies,” he says.

What a nutrionist says about his diet

“Overall, his approach highlights balance and variety, but with small tweaks, it could better support sustained energy throughout the day,” Jane Leverich, MS, RDN told Woman’s World.” Al Roker’s meals include some nutritious staples, however he’s lacking adequate balance between the three macronutrient groups (carbohydrates, protein, and fat) at breakfast, lunch and dinner.”

“While things like grains, fruits and lean proteins provide a great foundation, there are some easy additions he could make to optimize his dietary intake,” she continued. “For example, his breakfast of coffee, yogurt and a banana is light on protein and healthy fats—replacing low fat yogurt with Greek yogurt and adding nuts or seeds could improve satiety and blood sugar stability, which is key to starting the day off.” 

Al Roker on why being healthy is so important to him 

Over the years, Roker hasn’t shied away from letting the world know the ins and outs of his health routine and weight loss. From his battle with prostate cancer to his knee replacement and more, he truly has let us see it all. And his reason for getting healthy is simple: He wants to be there for his family. 

“I’ve got a 2-year-old granddaughter,” he told Prevention. “My goal is to be there for her high school graduation. If I could do that, I would be really happy.” 

Roker also shared that while he does try to eat right and exercise daily—his favorite activity is walking—he does realize that doing so every day isn’t always feasible. 

“It’s like the cartoon where you got the angel on one [shoulder] and the devil on the other…I’m not going to say the devil never wins,” he shared. “Give yourself the grace of saying, ‘OK, well, I didn’t do that great today, but that’s all right.’ You didn’t kill anybody, you know?”

“A health journey is literally that—a journey. There are ups, there are downs,” he continued. “It’s all, you know, big and complicated—just like life [but I’m trying to] be the best 71-year-old I can be.” 

Cheers to that Al Roker! 

Link to original: https://www.womansworld.com/entertainment/celebrities/al-roker-on-his-go-to-meals-and-staying-healthy-at-71