"Often nutrition advice focuses on what people should be avoiding or taking out of their diets. I usually try to take the approach of 'what's missing, and what can we add in strategically that will help improve your health and help you meet your health goals.'" — Heather Vass, Registered Dietitian at TELUS Health Care Centres.
In today's fast-paced world, the key to better health isn't just about cutting things out — it's about strategically adding nutritious foods to your diet. This positive approach, as highlighted by Heather Vass, can significantly improve your overall wellbeing without the stress of restrictive eating. Let's explore how incorporating nutrient-dense foods like nuts, seeds, lean proteins, and fiber-rich options into your meals can make a big difference in your health journey.
The power of nuts and seeds
Nuts and seeds are nutritional powerhouses that can easily be added to various dishes. Recent studies have shown that consuming about 15 to 20 grams of nuts and seeds daily is associated with numerous health benefits, including:
- Lower risk of cardiovascular diseases (CVD)
- Reduced CVD-related mortality
- Decreased risk of coronary heart disease
- Lower stroke mortality
- Reduced risk of atrial fibrillation
Protein: building blocks for health
Adding protein to your meals is crucial for maintaining muscle mass, supporting immune function, and promoting satiety. Sources of lean protein include:
- Poultry
- Fish
- Legumes
- Low-fat dairy products
- Tofu
- Nuts and seeds (which serve double duty)
Fibre: your digestive hero
Dietary fibre is essential for a healthy diet, yet many people don't get enough. Fibre aids in digestion, helps maintain bowel health, feeds healthy gut microflora, lowers cholesterol levels and helps control blood sugar levels. Good sources of fibre include:
- Whole grains (including whole grain bread)
- Beans and lentils
- Vegetables and fruits
- Nuts and seeds (here they are again)
- Plant fibers like psyllium and bran
Nine easy tips to boost your nutrition
- Nut and seed sprinkle: keep a premixed blend in your fridge to top yogurt, oatmeal or salads.
- Smoothie boost: add chia seeds or ground flaxseed to your morning smoothie.
- Nutty spread: switch to almond or cashew butter instead of regular butter.
- Crunchy coating: use crushed nuts as a healthier alternative to breadcrumbs.
- DIY (do it yourself) trail mix: create your own mix with various nuts, seeds and a small portion of dried fruit.
- Nut-based sauce: make cashew or pine nut pesto for pasta or spreads.
- Stir-fry addition: add chopped nuts or seeds for extra crunch and nutrition.
- Overnight oats: prepare with milk, oats, chia seeds and chopped nuts.
- Seed crackers: bake your own using flax, chia and sunflower seeds.
By strategically incorporating these nutrient-rich foods into your diet, you're not just eating you're nourishing your body with intention. Remember, small changes can lead to significant improvements in your overall wellbeing.