Quick, easy and on-the-go. Pre-packaged oatmeal is surprisingly not that nutritious, but dietitian Kristin Kabay from Advice for Eating says you can fix that!
“One of the easiest things that you can do is add a little bit of berries,” said Kabay. “Berries are probably like the best, highest fiber, highest antioxidants that you can get in the morning.”
She says you can add nuts, nut butter, even seeds to really pack a punch. Same thing with smoothies.
“It probably takes 5 or 10 minutes and you can really improve the nutrition,” Kabay said. “Add a little bit of protein powder, then we get in those nutrient boosters. All of those things are going to help keep you full longer.”
The best part: she says it doesn’t matter if you use fresh or frozen fruits and veggies!
At lunch is when you can add beans, rice, quinoa to any protein or salad. It might sound starchy, but Kabay says that’s what you want!
“So it’s a low on the glycemic index which means that it’s going to have a minimal impact on your blood sugar,” Kabay said. “You need a little bit of those carbohydrates and especially at lunch, they’re going to keep you full and keep you energized throughout the day.”
At dinner, you can avoid the carbs and still eat noodles. Veggie noodles, of course.
“Just a tiny bit of butternut squash in the evening, a cup or so of those noodles is really not going to throw you over in terms of your carbohydrates,” Kabay said. “If you are trying to stick to more low-carb, you can do zucchini, that’s going to be lower on the starchy end.”
Kabay also suggests adding some spices and herbs that are good for you like garlic, turmeric, which are also anti-inflammatory.