Why Food Quality Still Matters
Intermittent fasting focuses on when you eat, but food quality still matters. Choosing nutrient-dense foods during eating windows can help make meals more satisfying and support a balanced intake of protein, fibre, healthy fats, vitamins and minerals.
10 Superfoods to Consider
These foods can be useful building blocks for balanced meals during eating windows.
- Black coffee
Commonly used during fasting periods and naturally rich in plant compounds. - Spinach
A leafy green providing folate, vitamin K, vitamin A and minerals. - Quinoa
A versatile whole grain-style seed containing fibre and complete protein. - Extra-virgin olive oil
A source of monounsaturated fats and polyphenols. - Black beans
Rich in fibre, plant protein and slow-digesting carbohydrates. - Beets
A colourful root vegetable containing naturally occurring nitrates and folate. - Nuts and seeds
Useful sources of healthy fats, fibre, minerals and plant protein. - Broccoli
A cruciferous vegetable providing fibre, vitamin C and other nutrients. - Blackberries
A high-fibre berry containing vitamin C and anthocyanins. - Lentils
A filling source of plant protein, fibre, iron and folate.
During Eating Windows
- Add spinach, quinoa or lentils to salads, bowls and warm meals.
- Use extra-virgin olive oil as a dressing or finishing oil.
- Pair berries with nuts or seeds for a simple snack.
- Combine beans, vegetables and whole foods to create more satisfying meals.
Breaking a Fast
- Start with a moderate meal rather than rushing into a very large portion.
- Include protein, fibre and healthy fats for a balanced meal.
- Choose foods that are comfortable for your digestion.
- Hydrate and adjust portion size according to your needs and activity level.
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Download the Free Superfoods Checklist
Keep the ten foods and practical eating-window ideas handy with the downloadable PDF checklist.
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