We all do it….as we stand in line waiting to check out at the grocery store, we glance to see what others are buying. Knowing what we know about foods and our health, it is interesting to observe the trends and choices we each make when it comes to planning our meals and foods we consume on a daily basis. I often get asked by my patients what my diet is like and what foods I eat. I do love trying all different types of foods (I can talk about food all day!) but for those who are curious, these are the five things you will most likely find in my grocery cart:

1)  Green veggies

The predominant colour in my cart is green. Kale, spinach, swiss chard, zucchinis, cabbage, broccoli (and avocados!) are my weekly staple greens. Packed full of nutrients like calcium, iron, vitamin K, antioxidants and so SO much more, I can’t imagine not eating something green every day! Finding great ways to make them and creatively incorporating them into recipes is the key!

2)  Beans and legumes

There are too many types of beans and legumes to list but my favourites are red kidney beans, white kidney beans (cannellini beans) chickpeas (garbanzo beans), black beans, and pinto beans. Buying them in dried forms does require some preparation but the variety of uses for beans are endless! Hummous, bean soups, bean dips, bean salads….yumm!! Increasing your fibre in your diet helps manage cholesterol levels and supports a healthy functioning digestive tract.

3)  Quinoa

Having risen in popularity over the past decade, quinoa (pronounced keen-wah) is a great alternative to rice and pasta. It is high in protein, a good source of B vitamins and is gluten-free. It is also incredibly easy to make, but remember to soak and wash the quinoa before cooking to remove a gas-producing residue that can be found in the outer coating of the quinoa seeds.

4)  Berries

Who doesn’t like a bowl of fresh, ripe and sweet berries? I love making a mixed berry salad during the summer but frozen berries allow us to enjoy them all year long! Berries are well known to contain antioxidants and polyphenols, nutrients that are great for heart health and preventing many chronic diseases.

5)  Lemons

I love recommending a cup of warm/hot water with a slice of lemon first thing in the morning or throwing some lemon slices into your water bottle to drink during the day. Lemons are great for digestion, full of Vitamin C and can even give you a bit of an energy boost! Add a bit of honey for coughs or sore throats and you have a winning (and delicious) combination!

~ Dr. Patti Yik