1. Eat a rainbow of colours
Natural plant pigments give your fruits and vegetables colour and keep your body healthy, but they're not all the same. Red fruits and veggies like tomatoes, watermelon and pink grapefruit provide nutrients for healthy eyes and heart. Green ones like cucumber and celery may reduce the risk of certain types of cancer. And blue and purple foods usually contain a high amount of antioxidants and protect your cells from damage and reduce the risk of cancer, stroke and heart disease. Choosing a variety of colours will help to ensure you're getting all the good stuff your body needs, so make sure you're eating a rainbow of colours.
Here are some colourful dishes to get you started:
- Vegetable Skewers with Pesto Butter
- Vegetarian Salad Rolls
- Honey Lemon Beets
- Spinach Salad with Chicken and Fruit
- Spaghetti Squash with Herb Butter
2. Go meat-less 1 or 2 nights a week
Whether you do it for your own health or the health of the planet, make an effort to go meat-less one or two nights a week. Vegetarians generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than non-vegetarians do. So not only will going meatless once-in-a-while save you money, you'll be getting added health benefits as well. Try replacing meat with beans and whole grains such as quinoa; an ancient grain that is a complete protein and delicious hot or cold.
Here are some meatless recipes to get you started:
- Black and White Bean and Quinoa Salad
- Baked Beans with Apples
- Squash, Spinach and Italian Cheese Cannelloni
- Bean and Grain Salad
- Vegetarian Cabbage Rolls
3. Eat more leafy greens
Leafy greens, especially the darker ones, are a great source of fibre. They're also low in fat and high in folate and vitamins A and C which help to keep your bones, eyes, cells, and immune system strong.
Here are some of our favourite leafy green dishes to get you started:
Braised Bok Choy
Spinach with Feta
Dandelion Salad with Warm Bacon Mushroom Dressing
4. Snack Smartly
Studies show nearly half of all adult eating occurs between meals and those extra calories can creep up quickly. Often thirst disguises itself as hunger, so be sure to stay hydrated during the day Bring whole fruit such as bananas and apples to work and slice up some carrots and celery to keep on hand when hunger strikes. If you love salty snacks, keep some homemade ones in your desk to avoid reaching for the potato chip bag.
Here are some ideas to get you snacking smartly:
5. Eat breakfast
Breakfast literally means 'break the fast' and it's one of the most important meals of the day. Eating a good breakfast before you leave the house will give you energy to help power you through your day. A balanced breakfast includes protein, healthy carbohydrates, fiber and good nutrition.
Here are some ideas to get you started: