By Christine Fitzgerald, Director of Nutrition at Leisure Sports
Sometimes, some of us can go to the unconventional in our attempts to eat healthier. For example, my first memory of “eating healthy” is that of my father coating my Cheerios with orange juice instead of milk. He thought dairy wasn’t healthy and that OJ boosted the nutritional value of my plain cereal; I thought it tasted gross.
But you don’t need to make drastic changes to your meals to add a nutrient-packed punch to them. After all, eating healthier should be an enjoyable way of life, not a tedious job. Instead of a complete overhaul, work on jacking up the essentials you’re already consuming with these simple tips.
Breakfast
There’s nothing like coffee to begin your morning with a jolt of energy. But how do you turn your nutrient-void cup of joe into one that boosts your mood, aids in weight loss, clears your mind, and makes you want to dust off your superhero cape to tackle the day head-on?
Start with coffee that doesn’t have a high mold content, a form of fungus called mycotoxins. Mycotoxins are found in most coffee and could be the cause of heartburn, headaches, loose bowels, and other discomforting symptoms you experience after your AM brew. Whenever possible, choose Arabica beans over Robusta, stay away from blends (although they may taste good, there’s no way of telling where the different bean varieties come from), and order an Americano to help break down toxins.
Double up on the benefits by adding a scoop of protein – I add collagen protein to stay looking younger and pain-free – along with some kind of healthy fat, such as MCT oil, organic butter, or ghee (my favorite!).
Lunch
When there’s time for a sit-down meal, the salad bar tends to be the healthy go-to. When on the run, a smoothie or a sandwich is the fix. Whichever option you choose for your midday chow, add avocado to turn it into a super meal.
According to WebMD, avocados offer nearly 20 vitamins and minerals in every serving and are high in fiber, which staves off cravings by helping you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours!
Plus, avocados are just plain tasty.
Dinner
Dinner is the perfect chance for you to inject some essential nutrients into your body, and the best way to spruce up your final meal of the day is with a colorful serving of steamed vegetables.
Most people throw water in a pot and boil their vegetables or defrost them in the microwave – both big no-no’s because this leaches out all of the wonderful antioxidants and vitamins in them. Steaming, on the other hand, ensures that they’ll retain all of their essential nutrients.
Once your veggies are steamed, you’ll want to drizzle a healthy fat over them, as some of those nutrients – vitamins A, D, and K to be exact – are fat-soluble, meaning your body can only absorb them with the presence of adequate fat.
Pro tip: Drizzle a little coconut oil over them. Trust me, it’s delicious!
Meet Christine Fitzgerald
Christine Fitzgerald is a two-time published author, a certified nutritionist, and holds a Master’s in Nutrition. Christine specializes in hormone education, testing, and balance; weight management; athletic performance; and recovery. She holds quarterly nutrition seminars across all ClubSport clubs.
