Upgrade your meal

If you’re loading up your grocery cart with nutritional standouts such as salmon, skim milk and oats, you’re well on your way to a diet that will help bolster your health and riding performance. But, it’s easy to fall into a food rut by eating the same grub every day. When you become blasé about what you eat, it’s tempting to deviate from a sound dietary plan by gorging on a fast-food combo. Your preemptive strike? Switch things up on occasion by swapping out the usual foods with these tasty and nutritious alternatives. They’re sure to elevate your meals, snacks and fitness.

If you like: Peanut Butter

Try: Almond Butter

Sweeter tasting than peanut butter, almond butter has higher levels of fibre, calcium and monounsaturated fat making it a worthwhile splurge. Several studies have shown that eating foods rich in monounsaturated fat can help trim cholesterol numbers making almond butter a champion for heart health. Ideally, choose a brand that lists only one ingredient-almonds.

If you like: Cow Milk

Try: Goat Milk
When Spanish researchers compared the nutritional content of cow and goat milk, they found that goats, when raised under the same conditions as cows, produced milk with higher levels of vital nutrients. Goat milk has heart-healthy omega-3 fats and the bone-building trio of calcium, phosphorus and magnesium. Why the nutritional upgrade? Volume for volume, goat milk contains higher levels of solids than cow milk, so it’s more nutrient dense. Goat milk is also generally easier to digest and has a pleasant tang similar to soft goat cheese. Look for it alongside organic milk in the health section of grocery stores.

If you like: Oats

Try: Amaranth
If you’re burnt out on oatmeal for breakfast, try making porridge with amaranth. Similar to quinoa, the protein in this whole-grain is considered “complete,” meaning it contains a lot of amino acids to help build the body’s tissues. The small, nutty-flavoured, beige grain is also packed with fibre and the mineral magnesium, which helps control blood sugar levels. Simply add 1/2 cup amaranth to 1 1/2 cups water and simmer for about 25 minutes until you get a porridge-like consistency.

If you like: Olive oil

Try this: Hemp oil
Greener than David Suzuki, hemp oil is made by pressing the fat from hemp seeds. It has an ideal three to one ratio of omega-6 to omega-3 fatty acids. These fats are essential for good heart, skin and brain health. They may also help stop inflammation associated with hard training on the bike. Too delicate for cooking purposes, hemp oil should be used for dips, dressings and pesto recipes.

If you like: Flax seeds

Try: Chia seeds
Famously hawked as a novelty product to the tune of “ch-ch-ch-chia!,” chia seeds are experiencing a renaissance as a super food because of their copious amounts of omega-3 fats and dietary fibre-a whopping 11 grams per ounce. Several studies suggest that a high-fibre diet can help trim the waistline, making the diet essential to maintaining race weight. One study even found that consuming chia seeds before exercise can boost endurance performance. Try mixing one or two tablespoons of chia seeds into salads, cereals, smoothies or yogurt.

If you like: Salmon

Try: Arctic char
This traditional protein staple of the Inuit is less fishy tasting and more delicate in texture than salmon. But, the reason you should reel-in Arctic char is that it’s brimming with the same EPA and DHA omega-3 fats found in salmon and trout. Studies support the benefits of these fats in the fight against heart disease, cancer, Alzheimer’s and other chronic diseases. These fish fats may also help encourage fat loss and improve muscle blood flow during exercise, which could boost your ride. Farmed Arctic char gets a green light from several seafood-watch organizations as an eco-friendly option.

If you like: Potato

Try: Rutabaga
Don’t be put off by its unpolished appearance: the yellow-tinged flesh of the rutabaga has a wonderful mild sweetness and a potato-like texture. The tough skin, which often has a thin wax coating to prolong storage, should be peeled away. Like most root veggies, rutabaga is a vegetable that keeps well, allowing you to eat locally throughout the winter months. Rutabaga has good amounts of fibre, vitamin C and potassium. Potassium plays a key role in muscle contraction, while a recent Arizona State University study discovered that higher intakes of vitamin C may reduce the perception of exertion during exercise by reducing heart rate. Toss rutabaga chunks into curries, soups and stews or mash as you would potatoes.