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My 5 favourite foods!


As a nutritionist, I am often asked a very common question:  “What do you eat?” It is no secret that nutritionists are food lovers! I… am no exception. Of course, I have some of my personal favourites, and as a mom of 3 very active boys I must always have certain foods on hand that I consider life savers! As a treat for the month of December, allow me to share with you my 5 favourite foods …

1- Pasta
This food is by far my life saver. I keep a wide variety of pasta from elbow pasta, to spaghetti, to penne…you name it, I have it! Whole grain is preferable, but before a game, or workout for that matter, simple white pasta cooked al dente is best. This starchy food is packed with vitamin B, and provides a great source of energy when served as a side dish. Make enough and use as leftovers throughout the week. Add a simple tomato sauce or some homemade pesto and you have a perfect side!

2- Chickpeas
Here is another time saver. I use well-rinsed canned chick peas to make homemade hummus, salads and soups. Any legume could work. Once again I always make bulk to allow for plenty of lunch leftovers.  Remember that legume soup freezes very well. Legumes are an excellent source of protein and a good source of fiber and are low in fat. They too contain important vitamins and minerals like vitamin B, and folic acid.

3- Eggs
Eggs have been getting a bad rap these past few years. There is no need to worry. Eggs are an excellent source of protein and other nutrients. Studies have shown that eggs do not have a negative impact on cholesterol. In fact, they have shown that the regular consumption of 1-2 eggs per day does not affect a person’s lipid profile and may, in fact, improve it!

With that said, this food is also a regular in my household. From egg salad, to scrambled, to sunny side up…eggs are quick and easy to prepare. Here is a quick lunch idea: 2 hard boiled eggs, celery and carrot sticks with a whole wheat pita bread, and a greek yoghurt.

Greek yoghurt is my favourite! It contains 3 times as much protein as regular yoghurt, and so it is much more filling.  As a snack or dessert I dress it up with some berries, instant oatmeal, and a few walnuts. Once in a while I will add a few semi-sweet chocolate chips as an added bonus!

There is always ground flaxseed in my refrigerator. There are many reasons why we should be eating flaxseed daily. This little seed contains omega-3, which is a good fat linked to many benefits, including lowering risk of certain cancers, heart disease, and even diabetes. 1 tablespoon a day is all it takes, but… I add it to spaghetti sauce, meatloaf, cereal, pancakes, yoghurt, cookies…you name it!

Happy Holidays!

By Christina Timotheatos

Christina Timotheatos

Christina holds a bachelor’s degree in nutrition from the University of Montreal, and has been a member of the Ordre professionnel des diététistes du Québec since 1999. She has been working at Nautilus Plus since 2008, where she began as a nutritionist, before occupying her current position of Nutrition Operations Coordinator since 2010. Actively contributing in the development and training of nutritionists at Nautilus Plus, Christina is one of the go-to experts in nutrition within the organisation. Before specialising in sports nutrition, Christina worked as a dietician-nutritionist at Maisonneuve-Rosemont Hospital for 10 years, in addition to doing consultations in private clinic and private homes. To add to her professional baggage, she also worked as a dietician and nutrition consultant for a school board.

My 5 favourite foods! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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