1. Make vegetables and fruit part of every meal.
Include more fruits and vegetables at meals and snacks. Aim to eat at least one dark green and one orange vegetable (e.g. carrots, sweet potatoes, squash, pumpkin or yams) each day. This is an easy guideline to follow that helps you increase your vegetable intake and meet your nutrient needs.
2. Eat more fish.
Fish is a good source of protein and rich in omega-3 fats, making it an excellent choice for meals and snacks. You can buy canned fish for a quick and easy snack or fresh filets for delicious dinners in minutes (fish cooks fast!). Aim to have two servings of fish each week. Play around with different types of fish and sauces to keep things interesting.
3. Include more whole grains.
Experiment with different whole grains. You don’t have to stick to brown rice and quinoa. Whole grains are higher in fibre than refined grain products. Increasing your fibre intake can help keep you feeling full longer, reduce spikes in blood sugar, and help things “move along”. Spice things up by trying a new whole grain each week! Experiment with grains like amaranth, buckwheat, bulgur, millet, barley, oats and wild rice.