Foods Trends that aren't going anywhere

Getting smart about carbs
When I finished graduate school in the early 1990s were carbohydrates such as bagels, pasta and potatoes as superstars for energy. Then a resurgence of the Atkins diet is for weight loss sparked an era of low-carb or no- carb diet. But from a nutritional point of view Carbohydrates provide B vitamins, iron and fiber and are good fuel for our muscles and brain.

The key ? We should choosing whole grain carbs like brown rice and barley often . Rather than refined carbohydrates such as white rice or white pasta This is because whole grains usually have more vitamin E, magnesium and zinc, and a lower glycemic index ( which is better for blood sugar control) . And healthy grains such as buckwheat, quinoa and Kaniwa ( a cousin quinoa and pronounced kah - Nyee - wah) are here to stay , not only because they are gluten-free - obviously a big trend to - but also because they are quite grains with lots of good- for-you services , including protein .

Try : Nutrient - packed dinner salad : Cook 1 cup (250 ml) of quinoa in 1 cup water and 1 cup of milk ( the milk adds extra nutrients such as calcium and magnesium) . Toss cooked quinoa with torn leaves kale, toasted walnuts , diced avocado and grilled chicken . Then drizzle with your favorite salad dressing and enjoy!

Food socially conscious meat
Many grocery store chains such as Longo’s, , Whole Foods and Sobeys offer meat that have been certified to be humane by Humane Farm Animal Care non-profit organization : that is, the animals fed a nutritious diet , raised without antibiotics and had enough space for grazing . I feel good buying meat from producers, to respect animal welfare. It costs more , but hopefully , as the demand for these products increases, prices may come down. Is hand in hand with this trend is that , as these meats can be more expensive , more families go meatless more often , which is good for our health and the environment.

Sensible about sodium
The average Canadian eats about 3,400 milligrams of sodium per day , which is about one and a half teaspoon of salt. Some of that comes from over salting , home-cooked meals , but more than 75 percent comes from packaged foods. We need some sodium to control our blood pressure and help our muscles and nerves function properly, but eating too much can lead to high blood pressure.

Health Canada recommends that sodium intake for most people should be limited to 1,500 milligrams daily . What I feel is an achievable goal is the new recommendation Hypertension Canada. His group analyzed the latest scientific and found that for most adults , concessions to a maximum of 2,000 milligrams of sodium (which is just under a teaspoon of salt ) per day still have a positive effect on blood pressure could. If you are the risk of high blood pressure, with your doctor about what to talk right for you.

Tip: Sodium adds up fast in packaged foods , so be sure to read food labels . Eat more fruits and vegetables, they are of course no- or low- sodium.

With better breakfast
Gone are the days of eating only a muffin for breakfast. The trend is now towards eating protein in the morning help with satiety , which can minimize later in the day overeating. Protein also helps build muscle and antibodies . Experts recommend we aim for 25 to 30 grams of protein for breakfast.

Try : Each of these breakfast contains about 25 grams of protein : a peanut butter sandwich on whole wheat with a glass of milk (440 calories) , 1 cup (250 ml) Greek yogurt and ¼ cup (60 ml) almonds and a handful of blueberries (365 calories ), 2 scrambled eggs with 2 slices of ham and 1 cup soy drink ( 390 calories).