In January, we’re getting back on the right track. After tourtière and champagne, we’re getting back to our good habits.
In brief
- Challenge 1: replace refined grains with whole grains.
- Challenge 2: eat 20 to 30 g of protein at breakfast.
- Challenge 3: fill half your plate with vegetables and fruit, with 2 vegetables for every 1 fruit.
- Challenge 4: take on a project that takes you out of your comfort zone.
Challenge 1: let’s eat whole grains! 🥣
Whole grains and minimally processed carbohydrates are digested more slowly, which is great for satiety. They provide lasting energy, perfect for busy days, shovelling snow and long-duration sports such as alpine hiking, hockey, skating, snowshoeing, cross-country skiing or fatbiking. Large studies also associate whole grains and fibre with lower rates of heart disease and type 2 diabetes.
Some whole grains to add to the menu: brown or wild rice, quinoa, buckwheat, spelt, amaranth, barley, rye, rolled oats and whole-grain breads. Complex carbohydrates are also found in sweet potatoes, squash and legumes.
Let’s try different ways of cooking them: boiled, roasted or in salads. We avoid frying, which adds a lot of fat and slows digestion.
Challenge 2: let’s eat protein at breakfast
To have energy throughout the morning, aim for 20 to 30 g of protein at breakfast. A breakfast that is too low in protein often leads to an energy slump and early hunger. 🤔
A balanced breakfast includes fibre-rich whole grains, fruit and protein. Protein helps you stay full longer and avoid cravings. It also helps repair muscle fibres used during our sports activities.
Examples of protein for the morning:
- Dairy products and alternatives: Greek yogurt, cottage cheese, milk or soy beverage
- Eggs, tofu, legumes
- Zenit organic plant-based protein blend in a smoothie or oatmeal 😊
- Seeds: hemp, chia, pumpkin
Challenge 3: half your plate in vegetables and fruit 🥦🥕🥝
Canada’s Food Guide recommends filling half our plate with vegetables and fruit at every meal. Studies show that the more we eat, the more the risk of heart disease and mortality decreases, with the greatest benefit around 800 g per day (about 10 servings of ½ cup).
Should we eat more vegetables than fruit? Yes! Apply the 2-to-1 rule: for every fruit, two servings of vegetables.
For maximum vitamins, fibre and antioxidants, choose colourful fruits and vegetables: blueberries, raspberries, haskap berries, Swiss chard, broccoli, Brussels sprouts, green beans, green peas, spinach, pumpkin, carrots, sweet potato…
A few practical ideas:
- A smoothie with fruits and vegetables (spinach, kale, avocado, carrot, cucumber…). The combinations are endless, so be bold!
- Frozen vegetables when you’re short on time.
- A platter of raw vegetables prepared in advance.
Challenge 4: let’s take on an uncomfortable project
Let’s finally do what we’ve been thinking about for a long time, what we’ve been procrastinating on… and give it a try! Here are a few examples:
- Start moving again (even if you’re more of a summer-sports person, LOL);
- Sign up for a sports challenge outside your comfort zone, over a longer distance than usual;
- Eat one or two vegetarian meals per week;
- Cut your alcohol consumption in half, or eliminate it completely;
- Do strength training or stretching to build strength and flexibility.
Let’s go for it! And for more ideas, also read my 4 tips for getting back on track.
Frequently asked questions
How much protein should I eat at breakfast?
Aim for 20 to 30 g: for example, ¾ cup of Greek yogurt with hemp seeds, 2 eggs with toast, or a smoothie made with one 30 g serving of plant-based protein.
How many servings of vegetables and fruit should I eat per day?
Canada’s Food Guide recommends filling half your plate with them. Studies show the greatest benefit around 800 g per day, or about 10 servings of ½ cup.
What are the best whole grains?
Oats, barley, quinoa, buckwheat, brown or wild rice, rye and whole-grain breads are excellent choices.
Danielle Dubois, Registered Dietitian
Founder of Zenit Nutrition
References
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca
- Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056.
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. full text
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID: 28642676