Nutrition Month: 5 Simple ways to enhance your diet

It’s Nutrition month in Canada so we reached out to our very own dietician, Sharon Fast, to get some ideas to help us all eat better and more intentionally this month and throughout the year.

5 Simple Ways to Enhance Your Diet

1. Prioritize protein – include a source of protein at each meal and snack
   Examples, eggs, plain Greek yogurt with fat, cottage cheese, fish, poultry, beef beans, tofu, lentils
2. Build a balanced plate. Include: Protein, Fat, Fiber (carbohydrates) This will support stable blood sugars resulting in less energy crashes or sugar cravings.
   Aim For:
   • ½ plate vegetables (cooked or raw, include cruciferous options like cauliflower, broccoli, Brussels sprouts to support detox pathways and hormone balance)
   • ¼ or more plate Protein
   • ¼ plate whole food carbohydrates (Example: sweet potato, beets, quinoa,)
   • Add healthy fats – avocado, olive oil, nuts/seeds
3. Eat snacks if required (you have longer than 3-4 hours until your next meal and you are hungry)Include protein and fiber.
   Examples: Plain greek yogurt with fat and berries, hummus and vegetables,
4. Hydrate Consistently– Aim for 2 L minimum of water / day. Add a source of solute for enhanced hydration (wedge of lime, mint leaves, cucumber or clean electrolyte powder).
5. Choose whole foods – Limit processed, packaged foods in your diet.
   Example – make a mix of nuts/seeds in place of a granola bar, or to replace granola on yogurt.
6. BONUS: Plan what you are going to make for dinners and lunches for the week. Shop on your day off so you have everything you need to make healthy, balanced meals.