Staying Strong - страница 7

Eating a variety of nutrient-dense foods is crucial for promoting physical health through self-care. Nutrient-dense foods are those that are rich in vitamins, minerals, and other essential nutrients that our bodies need to function properly. Below are a few suggestions that might be helpful for incorporating a variety of nutrient-dense foods into your diet:

• Eat a rainbow of fruits and vegetables:

Eating a variety of colourful fruits and vegetables can provide your body with a wide range of essential nutrients. Aim to include at least 5 servings of fruits and vegetables in your diet each day.

Here is a recipe for a colorful fruit and vegetable salad:

Ingredients:

✓ 1 red bell pepper, chopped

✓ 1 yellow bell pepper, chopped

✓ 1 orange bell pepper, chopped

✓ 1 cup cherry tomatoes, halved

✓ 1 cup chopped cucumber

✓ 1 cup chopped carrots

✓ 1 cup chopped red cabbage

✓ 1 cup chopped kale

✓ 1 cup chopped pineapple

✓ 1 cup chopped mango

Dressing:

✓ 1/4 cup olive oil

✓ 1/4 cup apple cider vinegar

✓ 1 tbsp honey

✓ 1 tbsp dijon mustard

✓ Salt and pepper to taste

Instructions:

‣ In a large bowl, combine all chopped fruits and vegetables.

‣ In a small bowl, whisk together olive oil, apple cider vinegar, honey, dijon mustard, salt, and pepper until well combined.

‣ Pour the dressing over the salad and toss to coat.

‣ Chill in the refrigerator for at least 30 minutes before serving.

Enjoy your colorful and healthy rainbow salad!

• Choose whole grains:

Whole grains are a good source of fibre, vitamins, and minerals. Choose whole grain bread, pasta, rice, and cereals to increase your intake of these nutrient-dense foods.

Here's a recipe for a whole grain salad:

Ingredients:

✓ 1 cup quinoa

✓ 1 cup cooked farro

✓ 1 cup cooked brown rice

✓ 1 red onion, diced

✓ 1 red bell pepper, diced

✓ 1 yellow bell pepper, diced

✓ 1 bunch of kale, stems removed and leaves chopped

✓ 1/2 cup chopped fresh parsley

✓ 1/2 cup chopped fresh mint

✓ 1/2 cup chopped walnuts

✓ 1/2 cup crumbled feta cheese

✓ 1/4 cup olive oil

✓ 1/4 cup red wine vinegar

✓ Salt and pepper to taste

Instructions:

‣ Cook the quinoa according to package instructions and let it cool.

‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.

‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.

‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.

‣ Pour the dressing over the salad and toss well to combine.

‣ Top the salad with crumbled feta cheese and serve.

Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!

• Include lean protein sources:

Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.

Here's a recipe for grilled chicken with a citrus marinade:

Ingredients:

✓ 4 boneless, skinless chicken breasts

✓ 1/4 cup olive oil

✓ 1/4 cup fresh orange juice

✓ 1/4 cup fresh lemon juice

✓ 2 cloves garlic, minced

✓ 1 teaspoon salt

✓ 1/2 teaspoon black pepper

Instructions:

‣ In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.

‣ Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.