Written By: Coach Mairead
The weather is starting to change, and with it comes more comfort foods!
In the summer, we lean on salads and many people crave lighter-tasting meals full of veggies and lean proteins. In the winter, we tend to crave things that are warm, creamy and a bit heavier. There’s nothing wrong with this natural swing, but it can make you think about how it might impact your health and fitness goals.
Fortunately, there’s lots of ways to pack a ton of nutrition into some of your favourite meals, and to balance out your most comforting dishes.
1. Pack in the veggies!
You can add extra vegetables to almost every dish out there. Stir some cooked broccoli or peas into your mac and cheese – or try making a cheese sauce with squash or pumpkin in it! Stir a handful of greens or some extra carrots into a big pot of soup. Double the peppers in your chili and add some mushrooms. Once your meal is bubbling away, you’ll hardly even remember they’re there.
The extra vegetables help you add extra vitamins, minerals and fibre you’d otherwise miss to increase the nutrition of your favourite comfort foods!
2. Add more beans!
Whether you love beans, lentils, or chickpeas, they pack in a ton of fiber, plant-based protein, and trace minerals we need. Try adding an extra serving to soups and stews. Stir some black beans and tomatoes into mac and cheese for a Tex-Mex twist. Add lentils to the ground meat in your shepherd’s pie. Maybe challenge yourself to create or find a recipe for your favourite comfort food that uses beans instead of meat!
3. Balance your plate!
Have you tried using the plate model? The goal is to make half your plate vegetables, a quarter protein and a quarter whole grains or starches. If your meal is mainly protein and starch, loading up on vegetables on the side helps balance it out! Try pairing with a side salad or a pile of your favourite roasted vegetables. The extra fiber will keep your digestion moving to keep you from feeling weighed down.
Looking for more nutrition help? There is currently only 1 spot open for On-Going Nutrition Coaching, and limited spots each week for Nutrition Consultations. Email
[email protected] with your nutrition questions or to learn more!
