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Nutrition Tip of the Month: Eat a plant-based meal this week

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A big platter of bean and corn salad.It’s Heart Month and our food choices can have a big impact on our heart health.

The Portfolio Diet is a way of eating that has been shown to reduce blood cholesterol levels and lower your risk of heart disease. One element of the Portfolio Diet is to eat 50 grams of plant protein every day. Compared to animal proteins, there’s less saturated fat and more fibre in plant-based proteins. If you find it tough to eat plant-based proteins, start by aiming for 25 grams.

Make meals using plant-based ingredients like: beans, chickpeas, lentils, tofu, edamame beans / soy beans, fortified soy beverage, tempeh, veggie burgers and soy based “meats.” Blend these ingredients with some of your favourite meals. For example, add a cup of canned lentils to a spaghetti sauce, toss a handful of edamame beans into a salad or make a latté with fortified soy beverage.

Here are a few recipes ideas:

– Black Bean, Corn and Avocado Salad (pictured)

– BBQ Tofu Burger

– Lentil Bolognese 

– Chickpea Lettuce Wraps

Enjoy!

 

 

 

 

Nutrition Tip of the Month: Consider Nutrition by Addition

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A person stirring mushrooms and peppers in a fry panAs we begin the new year, some of you may be thinking about changing your eating habits. The typical behaviours I hear involve cutting out certain foods or ingredients, such as cutting out sweets, cutting out snacks or cutting out fried foods.

This month, I invite you to try a different mindset and consider nutrition by ADDITION. This is a way of eating that puts the focus on ADDING nutritious foods to your meals, rather than focusing on eliminating foods. Nutrition by addition is empowering because it prioritizes what you can eat and what you can do, rather than what you can’t. It helps you see food as nourishing and enjoyable, not something that needs to be feared. Overall, nutrition by addition can improve the nutritional value of your meals and help you build a positive relationship with food.

Here are some ideas to get you going.

To eat more fibre in your day…

  • Add mushrooms and peppers to a stir-fry or pasta dish.
  • Add a can of kidney beans to a soup or salad.
  • Add a handful of nuts to your snack.

To eat more protein at breakfast…

  • Add hemp seeds to your hot oatmeal.
  • Add Greek yogurt in a smoothie.
  • Add an egg or a slice of cheese on a toasted bagel.

To eat more veggies…

  • Add tomatoes to a sandwich.
  • Add sliced cucumbers to a grain bowl.
  • Add a salad with dinner.

What else can you ADD to your meals to boost the nutrition? Let me know in the comments.

If you’re overwhelmed by New Year’s resolutions, try this instead

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A pad of paper on a desk. The words "New year resolution" are written on the pad of paper.

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes.

But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those surveyed stated that their resolutions lasted either 11 or 12 months. (1)

So as a registered dietitian, what do I suggest instead? Make a “SMART” goal for the month. The goal should be:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

For January, here’s my Nutrition Tip of the Month: Eat one green vegetable every day. Here are few ideas to get you started:

  • Add spinach to a smoothie or omelet
  • Serve a salad with lunch or dinner using kale, romaine or arugula
  • Snack on green peppers with your favourite dip
  • Toss broccoli or green peas into a stir-fry or pasta salad or fried rice
  • Roast Brussels sprouts or asparagus

A bowl of fresh greens

The key is to find things which are doable and sustainable for YOU! Over time, this will become a habit and next month, you can set another “smart” goal.

Let me know in the comments how you like to eat your green veggies!

 

References: (1)  2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority.  https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-wining dietitian

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