Saturday 21 / December / 2024
Getting up and moving your body regularly is an important aspect of healthy living, but it can be challenging to muster up the energy to kick off a new exercise plan. Fortunately, there are a variety of wholesome, nutritious foods that provide essential vitamins and nutrients to fuel any fitness routine, no matter the skill level.
Registered Dietitian, Nutritionist and Founder of MPM Nutrition Marissa Meshulam based in the US provides her expert recommendation on which foods to work into your meal plan to support a healthier, more active lifestyle:
“Many pantry and refrigerator staples provide ample nutrition while giving your body what it craves,” says Meshulam. “Before restocking your pantry with the latest wellness trend, consider turning to wholesome ingredients you likely already have in your kitchen.”
Beans
Dried or canned beans are found stowed away in cupboards but may not be the first item you reach for when you’re hungry. Consider making them a regular part of your meal planning, because this underrated food is packed with a variety of nutrients to support health and wellness. In addition to being an excellent source of plant-based protein, they are loaded with fibre — helping you feel full longer so you can make it through your workout without any pesky hunger pangs. When buying canned beans, keep in mind purchasing a low-sodium option and rinsing to manage salt intake. From dips and spreads to soups and stews, beans are versatile and great for snacks and meals.
Eggs
Eggs are known as a good source of protein, but they offer so much more than that. However, it’s important to recognize that not all eggs are equal. Eggs with superior taste and nutrition such as 25 percent less saturated fat, more than double the Omega-3s and Vitamin B12 are good. Omega-3s along with protein can help reduce soreness and aid in recovery after a strenuous exercise and Vitamin B12 provides a natural energy boost and a versatile food to enjoy before or after a workout.
Potatoes
Potatoes are a bit of a misunderstood vegetable. While French fries and chips are not the healthiest choice due to how they’re processed, fresh potato options are nutrient-packed, tasty and easy to make. In fact, one medium 5.3-ounce potato with skin-on provides 26 grams of carbohydrates, which can help boost energy. They’re also an excellent source of vitamin C, which is an antioxidant that supports the immune system, and fibre, which prevents blood sugar highs and lows for consistent energy throughout the day.
Leafy greens
Fresh leafy greens are a must-have to keep in your fridge or even grow in your own garden. Some of the most nutrient-dense options include spinach, kale, collard and chard. Don't worry if you're not a salad person; there are so many ways you can still enjoy leafy greens and reap the nutritional benefits. Add greens to a wrap or sandwich or top your soup or pizza with a handful of greens for a crunchy twist. You can also blend into smoothies or juices or add to an egg frittata or omelet. Get creative and you'll be surprised how many ways you can enjoy your greens.
