3 foods rich in fiber and protein -rich that will transform your diet: dietitian advice

You don’t have to revise your diet – or break the bank – to eat healthier.

Simple recipes and cheap grocery clips can facilitate the addition of proteins and fibers to your diet, Kylie Sakaida, registered dietitian and author of the next kitchen book “So Easy So Good”, told Business Insider.

Sakaida, whose accessible cooking advice has earned her more than 6 million followers on her social media pages, said that she often hears fans who had been intimidated by complex or conflicting nutritional advice. She felt once in this way herself.

Learning to cook taught Sakaida – and, in turn, his disciples – new techniques to be healthy without being restrictive, private or stressed.

“This is what you add, not what you have cut and, in the end, the food should be pleasant, effortlessly and is integrated into real life,” she told Business Insider.

To eat healthier without the hassles, try three of his best choices for the ingredients rich in protein and high fiber content.

Tofu is an easy and inexpensive source of healthy cardiac proteins

Do not be intimidated by the locking shape of the tofu or the bland flavor; It is an excellent virgin canvas to add plant proteins to a variety of dishes, according to Sakaida.

“People who do not know the tofu do not realize how versatile it is,” said Sakaida. “He soaks the flavor.”

One of its favorite recipes is the sriracha honey tofu, which uses key kitchen hacks such as tofu coating in the cornstarch to make it crisp and use a daring sauce to make it tasty.

Soy proteins and tofu are complete proteins, which means that they contain all the essential amino acids necessary for health and can help reduce cholesterol for better heart health.

Canned beans can add proteins and fibers to tons of meals

Legumes like beans and chickpeas are one of the healthiest foods you can eat, and also among the cheapest and easiest grocery stores at the store.

Canned beans are a basic food for Sakaida because they are versatile, affordable and filled with nutrients.

“It is the ultimate source of plant fibers and proteins,” she said.

Sakaida incorporates canned beans in recipes ranging from salads to soups, including breakfast.

Beans are also a star ingredient in recipes like its Chiche Tahini pea and its sweet potato bowl, which Sakaida said it was repeating like a quick and healthy meal.

Frozen fruits and vegetables are perfect for smoothies and shakes

Sakaida said that one of its greatest healthy food hacks as a dietitian is to store your freezer with products, which can save money, reduce food waste and make more fruits and vegetables.

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The frozen products are as healthy as it is fresh, and options such as berries and spinach are often cheaper and more durable from the freezer alley.

“Even if I don’t eat it this week, I can use it later. The nutritional value is still there,” she said.

One of its ways of enjoying frozen fruits and vegetables is a high fiber and protein shake.

Try Sakaida Recipe for a “peanut and jelly” smoothie “.

To do it, mix together:

• Your favorite frozen fruits (such as strawberries or blueberries)
• Greek vanilla yogurt
• peanut butter
• protein powder
• Spinach (frozen or fresh)

You can customize the recipe with everything you have at hand or to match your preferences or your unique food needs.

Sakaida said these strategies for quick and nutritious snacks and meals are part of its global approach to make a healthy diet more accessible.

“The biggest point to remember from nutrition is that it should not be all or nothing,” said Sakaida. “Small realistic changes such as adding more fibers, proteins and daring flavors can make meals both satisfactory and nourishing without feeling restrictive.”

• “So easy, so good” was released on April 8