Top Five Foods to Always Have On Hand

Food and nutrition

Published on 28 August 2019

Top Five Foods to Always Have On Hand...

According to Your Nutritionist!


  • Greek yogurt... plain?

Versatile and high in protein, Greek yogurt is without a doubt a must-have in the fridge. A single serving of fat-free, plain Greek yogurt has 18 grams of protein and only 100 calories. Not a fan of plain yogurt? No worries! I think flavoured yogurt is just as good. It’s sweeter, of course, but there is no need to demonize sugar. Sugar itself isn't bad for our health if eaten in moderation. Are you up for a compromise? Mix plain and flavoured yogurt to cut its sugar content by 50%.


  • Frozen berries

Fruits like strawberries, raspberries, blueberries, and cranberries are delicious and high in antioxidants. Consuming antioxidants is a must for athletes since exercise induces oxidative stress.

There are many benefits to buying them frozen: less waste, guaranteed freshness, and they’re more affordable. When they’re in season, we prefer fresh! But the season is often quite short. 


  • Textured vegetable protein

Made from defatted soy protein, textured vegetable protein, or TVP, is without a doubt a must in the kitchen. First, it has great nutritional values. There are 5 grams of protein, 2 grams of fibre, and only 30 calories in 10 grams of TVP. And, it’s simple to use. Simply rehydrate it to replace meat in various dishes, such as spaghetti sauce, chili, and chop suey. My personal touch: I recommend using it as a cereal to add protein to yogurt, cereal, and oatmeal. Since this soy derivative has virtually no flavour, it is extremely versatile.


  • Roasted chickpeas

I love roasted chickpeas both for their flavour and nutritional value. Roasted chickpeas can be eaten like nuts. Given their lower fat content, they have four times fewer calories than nuts. Chickpeas are an excellent source of fibre and protein. Be sure to check the level of sodium before buying.


  • Edamame

Edamame are a great plant-based product and also one of my favourites. Have you ever seen this legume in Sushi restaurants? You can find them in the frozen-food aisle of the supermarket. They come in two forms: with or without pods. My advice? Get both! Drizzle with lime juice and add a pinch for salt for a perfect appetizer or snack. Beans are perfect for salads, soups or stir-fries. Half a cup of edamame has 12 grams of protein, 4 grams of fibre and fulfils 30% of our daily iron requirements.



Looking forward to sharing more of my favourites with you!


Vanessa Daigle, Dt.P

Nutritionist | Dietician