Whether you’re a working parent struggling to find time to cook or have a low appetite because you take GLP-1s, a nutritionist’s “nourishing dozen” could help you meet your nutrition goals more consistently.
Rob Hobson, the author of “Every Bite Counts,” aims to eat around 100 grams of protein a day and plenty of different types of fiber. He always keeps 12 foods in his kitchen so it’s easy to throw together a nutritious meal.
“These are foods that are going to give you the maximum nutrition in a serving,” Hobson, who is based in the UK, told Business Insider. Anyone could benefit from more of these “nutrient boosters,” he said.
Eggs
Eggs are extremely versatile, high in protein and key nutrients, including Vitamin A, choline, and B vitamins, and easy to prepare, Hobson said. “They’re just little nutrition powerhouses,” he said.
To boost the nutrients, he suggested adding frozen vegetables like peas or spinach to scrambled eggs or tomatoes to an omelet.
Tinned fish
Tinned fish, such as salmon, tuna, or sardines, is shelf-stable and pre-cooked, making it a convenient source of protein and healthy fats, Hobson said.
Adding it to other “nourishing dozen foods” will turn a few ingredients into a balanced meal, he said. You could add it to an omelet, a salad, or eat it as a snack.
Tofu
Tofu is a good source of protein and contains calcium, iron, and magnesium, Hobson said.
He particularly recommends that anyone who is plant-based and experiencing bloating or digestive symptoms include it in their diet, as it is easier on the gut than most of other plant-based protein sources like beans or lentils.
Oats
Oats are high in beta glucans, a type of soluble fiber, that helps reduce cholesterol levels, Hobson said.
They’re versatile and make a great breakfast. Hobson likes to soak his overnight and eat them with Greek yogurt, berries, and nut butter.
Beans and lentils
Beans and lentils are rich sources of magnesium, zinc, and calcium, Hobson said. They’re also both high in fiber and good sources of protein.
You can use them as the core ingredient of a meal, like in a lentil dahl or bean stew, or simply add a tablespoon of them into another dish like a pasta or salad, to bulk out the fiber content.
Hobson is a fan of pre-cooked pouches of beans and pulses because they save him time in the kitchen. “It just doesn’t get any easier if you’ve got a pouch. And what you can also do with the pouch is reseal it,” he said.
Nut butter
Nut butters such as peanut and almond butter are energy-dense, meaning they are high in calories, but contain lots of nutrients, making them a great option for people taking GLP-1s, Hobson said.
They contain healthy fats, magnesium, iron, vitamin E, and some protein, and can be easily added to a snack or meal. Hobson recommended trying some in a smoothie or salad dressing.
Avocado
Avocado, the original “superfood,” contains lots of healthy fats, fiber, and potassium, Hobson said, and helps support a healthy heart and gut.
“You only need a small amount to make a big difference to the overall nutrition of your dish,” he said.
Yogurt
Yogurt requires no prep, lasts for ages in the fridge, and contains protein and healthy fats, Hobson said. It’s also a good source of calcium, which supports bone health.
You can add it to smoothies or dressings, stir it into a dish, or eat it as a snack with some fruit and seeds.
Dark leafy greens
Dark leafy greens are one of the more nutrient-dense vegetables, Hobson said. They are loaded with calcium, iron, vitamin D, magnesium, and vitamin K.
“I’d be including plenty of those in my dishes because you’re going to get more nutrition per spoonful,” he said.
Edamame beans
Edamame beans are “super nutritious” and easy to snack on or sprinkle over a salad. They are a good source of protein and contain calcium, iron, and magnesium.
Hobson likes to eat his with lime juice and sea salt as a snack.
Seeds
Seeds are nutritional powerhouses, Hobson said, and you can sprinkle them over a range of different dishes as a “nutritional booster.”
They contain fiber, omega-3, magnesium, iron, calcium, and protein, and add a nice crunchy texture to a dish, he said.
Poultry
Chicken and turkey are great sources of protein, but don’t have the high saturated fat content that red meats do. “That’s my meat of choice,” Hobson said.
One hundred grams of cooked chicken contains around 30 grams of protein.
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