DIETARY ROLL OF THUMB
Best to eat 5-6 small meals a day, with equal amounts of salad plus protein, carbohydrates, and fats.
Eating several meals a day will maintain
- normal levels of blood (glucose) sugar,
- prevents weight gain,
- provides substantial amount of daily energy and
- restful sleep.
Foods to include (none-GMO where applicable):
- olive oil
- proteins (such as tofu, beans and peas, Free range chicken and beef)
- gluten free and none-GMO grains
- nuts and seeds (Raw unsalted)
- high fiber foods
- milk substitutes
- herbal/green teas
- water (1-2L a day, half an hour before meals or one hour after meals)
The magic of quinoa:
Is a grain that contains a high amount of protein, making you feel fuller than eating other grains. General rule of cooking is 2:1 (2 cups water: 1 cup quinoa). Rinse before cooking. Cook like rice – bring to a boil then lower to medium-low heat, cover, let cook for 15-20 minutes (when is fluffy and all the water is absorbed).
Quinoa can be served cold (add vegetables and olive oil and lemon juice for a nice salad) or warm (in a stir-fry or even on its own). If made with a milk substitute instead of water, quinoa makes a great breakfast (add in cinnamon, fruit, and/or honey).
What to eat to feel fuller?
The best hunger satisfying foods to eat would be foods high in protein and/or high in fibre. Protein and fibre foods are dense and take longer to digest, creating the sensation of feeling full.
Protein containing foods:
- Beef, chicken and pork
- Fish (especially dark coloured fish such as tuna or salmon)
- Dairy products (highest in cottage chest, yogurt, and hard cheeses), beans (tofu, soy milk, soy beans, split peas)
- Nuts (peanut butter, almond (and almond butter), cashews, pecans)
- Seeds (sunflower, pumpkin, flax)
Ways to incorporate more protein into your diet:
- Make a smoothie and add a tablespoon of flax seed (ground) into the smoothie
- o Also can make smoothies with soy/almond/rice milk and/or coconut milk which will add protein and “good” fats.
- Make trail mixes with dried fruit, nuts, and seeds
- Add tofu, seeds, nuts, or beans to salads (can also add fruit/vegetables)
- Include snacks such as celery and peanut or almond butter, flax crackers, or canned tuna.
High Fibre Foods:
- Breads (gluten-free)
- Brown and white rice
- Brown and white rice pasta
- Fruits (avocado, apricots, orange, apple, peach, banana, strawberries, grapes)
- Vegetables (potatoe, peas, cabbage, carrots, cauliflower, corn, tomatoe, brocolli)
- Nuts (peanuts, almonds, brazil nuts)
- Seeds (sunflower)
How to add more food in to your diet:
- Smoothies – can put in all types of fruits/vegetables, including fiber powders or ground seeds to add protein and fiber
- If it is difficult to make a meal each night, prepare a large meal that you can cut into portions and eat those portions through the week. Examples would be home made soups, rice dishes, rice pasta, quinoa salads, and even lasagna made with rice noodles and vegetables
- Snacking on high fiber and protein food
- Include healthy fats into your diet such as: eggs, butter, nuts, avocado, and oils (coconut, walnut, avocado and olive). Ways to include oils/fat would be to put them into salads, soups, stir-fries (you can pretty much put in a tablespoon with any meal or snack) or cook with them (do not cook with olive oil – if heated too high it denatures the oil). Also a good addition to salads is flax oil and lecithin.
- Simply adding fresh lemons into water (lemons are the most mineral rich fruit and adding them into water increases your nutrient intake plus the benefits of turning the water into alkaline level.).
- Note: Lemon water can increase your appetite as it stimulates gastric acidity.
- Eating raw fruits and veggies
- They are simple to cut and take with you on the go
- Digesting the fiber in fruits/vegetables will make you feel fuller and will last longer than eating food high in simple sugars