Foods to Cook With More Often

 

It can sometimes feel like we’re in stuck in a rut when we’re eating more or less of the same types of foods & meals every single day. While there is joy in having a fixed routine and sticking to what works best for it, I have found that there is a certain type of fun in switching things up from time to time!

In fact, there are several benefits to adding more variety to our meals (Read more about adding diversity to your diet here). For one, it can help to stimulate the mundane routine and to help keep you motivated throughout the week! With that in mind, try discovering something new, slightly improving your daily go-to’s and help diversify your nutrient profile…one meal at a time.

Here are 3 types of food to consider adding more often to your weekly menu.

Similar to sprucing up a room every now and then, find fun in changing things up in your usual food routine.

  1. Omega-3 rich foods 

Omega-3 fats are healthy fats with many health benefits for adults and children, such as helping to reduce the risk of heart disease. Also, in infants, omega-3 fats help with brain, nerve and eye development.

Omega-3 food sources include…

  • Salmon (raw, fresh or smoked)

  • Walnuts

  • Canola oil

  • Soybean oil

  • Soy-based foods (ex: edamame, tofu, tempeh, soy protein)

  • (Ground) flax seeds

For more information about Omega-3s, click here.

2. Plant-based (protein-rich) foods

Plant-based diets have, over the years, gained their fair share of popularity as they are commonly known for their positive impact on the environment, our health, our budgets and animal welfare. Nowadays, it is often recommended to adopt this type of lifestyle as it is rich in fibre and healthy fats which help to promote a healthy digestion and good heart health.

Here’s where you can find plant-based foods & alternative:

A few additional notes:

  • Don't be afraid to mix & match protein-sources (ex: legumes & nuts, legumes & cheese) to start.

  • Be sure to rinse your legumes well to help reduce gas-producing sugars and sodium.

  • Plant-based diets naturally have more fiber, which is why it is important to hydrate often and to be physically active to help reduce bloating & gassiness. 

For more information about plant-based diets, click here.

3. Gut-friendly foods

Want to help build up a healthy gut? Try including more probiotics and prebiotics into your everyday meals.

a) Probiotics

Probiotics are considered to be the “good” bacteria that live inside your gut and when eaten in the right quantities, have been shown to promote a healthy digestion and a strong immune system.

Probiotic food sources include…

  • Kimchi

  • Miso

  • Sauerkraut

  • Yogurt

  • Milk

  • Cheese

  • Kefir

  • Kombucha

  • Tempeh

b) Prebiotics

Probiotics are normally found in dairy foods (that have been cultured with probiotic strains of bacteria, such as yogurt) or fermented foods (i.e. foods where there is bacterial growth)

Prebiotic food sources include…

  • Garlic

  • Onion 

  • Leek

  • Asparagus

  • Artichoke

  • Beans

  • Tomato

  • Whole grains

For more ways to integrate gut-friendly foods into your diet, click here.

For more tips & tricks for healthy meal planning, book a session with a registered dietitian today!

 
Laura NguyenComment