A strength eating plan includes a variety of healthful meals. Add a range of shades to your plate and think you're eating the rainbow. Dark, leafy greens, oranges, and tomatoes, as well as fresh herbs, are high in vitamins, fibre, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelettes adds colour and nutrients quickly and easily.

Fruit

Fresh, frozen, or canned fruits are all excellent options. Fruits other than apples and bananas to try include mango, pineapple, and kiwi. When fresh fruit is unavailable, substitute frozen, tinned, or dried fruit. Keep in mind that dried and canned fruit may include additional sugars or syrups. Choose canned fruit that is packaged in water or its own juice.

Vegetables

Use a herb like rosemary to add flavour to grilled or cooked vegetables. Vegetables can also be sautéed (panfried) in a nonstick pan with a modest bit of cooking spray. For a quick side dish, try frozen or canned vegetables—just microwave and serve. Choose canned vegetables that have no added salt, butter, or cream sauces. Try a new veggie every week for diversity.

Foods high in calcium

Consider low-fat and fat-free yoghurts without added sugars in addition to fat-free and low-fat milk. These are available in a variety of flavours and make an excellent dessert substitute.

Meats


If your favourite dish asks for fried fish or breaded chicken, consider baking or grilling it instead. Try substituting dry beans for beef. Ask friends and check the internet and publications for low-calorie recipes; you might be surprised to discover a new favourite!

Foods of Comfort

Balance is the key to healthy eating. You can eat your favourite meals even if they are heavy in calories, fat, or sugar. The aim is to limit your intake and balance it with healthier foods and greater physical activity.

Some general tips for comfort foods:
  • Eat them less often. If you normally eat these items every day, limit your intake to once a week or once a month.
  • Take calories. If your preferred higher-calorie snack is a chocolate bar, eat half a bar.
  • Consider a lower-calorie version. Use lower-calorie items or cook your dish in a different way. If your macaroni and cheese recipe calls for whole milk, butter, and full-fat cheese, consider substituting nonfat milk, less butter, low-fat cheese, fresh spinach, and tomatoes. Just keep in mind not to raise your portion size.