Q&A with Our Registered Dietitian – Part 3

• Whole Grains – whole grain bread, oatmeal, brown rice, barley
  • COBS Breads: Country Grain, Whole Wheat Loaf, Cape Seed Loaf
• Fruits and Vegetables – fresh or frozen
• Plant-based sources of protein – legumes, nuts, seeds
• Fresh, home-cooked lean meats and fish

Foods rich in antioxidants:

• Leafy green vegetables
• Berries – blueberries, elderberries, cranberries, goji berries, blackberries
• Cherries
• Turmeric
• Beets
• Dark Chocolate
• Pecans

Foods containing healthy fats include:

• Fatty fish – salmon, sardines, anchovies
• Ground flax seeds
• Chia seeds
• Olive oil
• Avocados
• Nuts and seeds

How can I get more fibre into and my family’s diet?

The main source of fibre in our diet includes whole grains, fruits, and vegetables. When you are trying to increase your fibre intake, remember to ensure you get enough fluid as well to prevent your bowels from getting stuck in a hard place…! Some ideas to increase fibre in your family’s diet include:

• Smoothies! Fruits such as berries and bananas are high in fibre and taste great in smoothies. You can also add extras such as ground flax seeds and chia seeds which will increase the fibre content. Making it a green smoothie by adding spinach or kale increases the fibre content further without compromising taste.
• Chilli is a great high fibre meal option. They are loaded with vegetables and beans – both very high in fibre!
• Choose higher fibre snacks, such as granola bars with at least 3 grams of fibre per serving, fruits, vegetables, whole grain crackers and hummus.
• Make the switch from white to brown. Choose whole grain or whole wheat bread, whole wheat pasta, or brown rice instead of white products. If your family isn’t ready to make the switch to brown bread, try COBS Higher Fibre loaf.
• Try a variety of high fibre veggies and legumes, such as sweet potatoes, potatoes, quinoa, barley, oats, beans, lentils, chickpeas, squash, and corn.

What are the best ways to increase energy levels?
If there are no underlying medical issues, low energy levels can be caused by lack of sleep, stress, and irregular eating patterns. If you think your diet is contributing to your low energy levels, here are some things you can try:

• Eating every 3-4 hours. Lack of concentration, fatigue, and mood swings can be caused by not eating regularly, and not eating enough.
• Consuming well-balanced meals and snacks, including healthy carbohydrates, lean protein, and healthy fats. Healthy carbohydrates (such as whole grains, fruits, dairy, and plant-based alternatives) provide your body with energy. Including lean protein and healthy fats keeps you satiated and provides a slow release of energy (such as lean meats, nuts, seeds, avocados).
• Avoiding processed, packaged foods. As mentioned above, many processed foods contain high amounts of saturated and trans fats, along with excess sugar, sodium, and preservatives. Consuming these in excess can increase the inflammatory stress on your body, which in turn may affect energy levels

What would be a good pre-workout  meal?

Are frozen vegetables just as nutritious as the fresh ones? 

Yes! Frozen produce is often even more nutritious than fresh produce that has been stored in the fridge for a few days. The carbohydrate, fibre, protein, and mineral content remain similar between fresh and frozen produce, but frozen produce may contain more vitamins and phytonutrients than fresh produce that is a few days old. Researchers from the University of Georgia found that freezing produce actually helps preserve nutrients such as vitamin A, vitamin C, and folate. Just make sure you are checking the ingredients list of your frozen produce, and are not purchasing brands that add extra sugar.