Top 5 must-have foods for every diet

Whole grains – The benefits of whole grains vs. refined grains is immense. Whole grains remain intact and contain all three parts of the grains which are;

1) The Bran – The bran is the outer shell of the grain that is rich in fiber, b vitamins and trace minerals.

2) The Germ – The germ is the inner part of the grain that is also rich in b vitamins, vitamin E, unsaturated fat and phytochemicals (plant chemicals that prevent disease)

3) The Endosperm – The endosperm contains carbohydrates, some protein and b vitamins.

Examples of whole grains are sprouted grains, quinoa, bulgur, brown rice, whole wheat flour, oatmeal and millet. Repeated studies have shown whole grains to reduce the risk of stroke, Type II diabetes, heart disease and assist with weight maintenance.

• Fill your family up with good-for-you fibre. Try Whole Grain Couscous as a simple side dish.

Wild salmon – Wild salmon is an excellent source of highly digestible, high quality protein. This delicious fish is rich in nutrients, containing Vitamins D, B6 and B12. Salmon is also a good source of vitamin E which has been shown to reduce the risk of heart disease. Salmon is an oily fish rich in omega-3 essential fatty acids (specifically EPA & DHA). Omega-3 fats have been shown to reduce inflammation, improve brain function, decrease cholesterol levels and they also help alleviate and heal bowel diseases such as Crohn’s disease and colitis. Salmon also contains far less saturated fat than other protein sources such as chicken and red meat. Poached, baked or on the BBQ – wild salmon is a wonderful addition to the diet.

• This Grilled Salmon with Ginger Green Onion Relish recipe is a family favourite, and is also great for nights when company's coming.

In addition to the list above, other “nutritional superstars” that should make it into your grocery cart include:

• Omega-3 eggs
• Raspberries
• Hemp seeds
• Green leafy vegetables
• Bright orange vegetables
• High quality yogurt
• Ground flaxseeds
• Red and kidney beans
• Blueberry
• Cranberry
• Artichoke
• Broccoli and spinach (to name just a few!)

Bon appetit to health!

Dr. Joey Shulman DC, registered nutritionist is the author of the best selling book The Last 15 – A Weight Loss Breakthrough. For more information or to book a free weight loss assessment, please visit www.drjoey.com

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