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Make wellness a way of life

At ivari, we believe that a healthy life is a happy life. But how do you know what will keep you healthy? Our Wellness quiz can help you uncover areas in your life where you could be making healthier choices for you and your family. And, if you’re often confused about all the advice out there in everything from magazine articles to food labels, maybe we can help with that, too.


Able to leap tall buildings in a single bite

Keeping up with the latest “super food of the day” can be exhausting! It’s hard to know what to eat when one minute oat bran is all the rage and the next it’s pomegranate everything! What’s important to remember when choosing what to eat is that it’s never about one single food doing all the work. You need to eat a balance of foods from different food groups to help ensure overall heath. That being said…there are some foods that definitely deliver more of a nutritional punch than others.

Some foods are more equal than others

The term “super food” is often used to refer to a food that is a strong multi-tasker. These are foods that provide disease fighting nutrients, promote wellness, help maintain a healthy weight and also manage to taste good. The following list of foods has stood the test of time and has managed to avoid being “food of the week” when it comes to nutritional claims.

The list below may not be as exciting as the latest compilation of hard-to-pronounce berries and roots but it does come from a reputable source. Try to include as many of these foods as possible in your daily meals and you will be helping your body function at its best. It is always a good idea to consult with your doctor or nutritionist before making any changes to your diet.

10 super foods to include in your diet

Plain, low fat or fat-free yogurt

Yogurt is higher in calcium than many other dairy products while also being easier to digest and packed with protein and potassium. In fact, according to bone health expert, Dr. Robert Heaney, "Dairy foods contain practically every nutrient you need for total nutrition-- and in just the right balance."


Eggs contain quality protein as well as 12 vitamins and minerals, including choline, which is good for brain development and memory.

Sweet potatoes

These are a true powerhouse! Leading the veggie pack in vitamin A, sweet potatoes are also a rich source of other nutrients like vitamin C, calcium and potassium.


Everyone’s favourite veggie! (Kidding) But it should be. Broccoli is available fresh year round and is a rich source of vitamins A and C plus bone-building vitamin K. And its high fibre content will help keep you feeling full long after you’ve chewed your last floret.


Salmon gets a spot on this list due to its high levels of Omega-3 fatty acids. In fact, the American Heart Association recommends eating this heart-healthy fish, or other fatty fish, at least twice a week. Omega-3 fatty acids have shown, among other benefits, to help lower blood pressure. Whenever possible, opt for wild salmon which has been proven to be higher in nutrients and lower in contaminants than farmed species1. But, remember, any salmon is better than no salmon, so buy what is locally available and enjoy all the heart-healthy benefits.


The “children’s rhyme”, is true! Beans are good for your heart. Most beans, such as kidney, garbanzo, navy and lima are an excellent source of both insoluble fibre to help lower cholesterol, as well as soluble fibre which fills you up and helps regulate your bowels. Beans are also a good source of carbohydrates, potassium, magnesium and they provide a deliciously low-fat serving of protein.


This ancient grain is one of the best grains you can include in your diet. It is high in protein, fibre and is a good source of natural iron. Quinoa also has a good amount of other nutrients such as zinc, vitamin E, and selenium. Plus, it is easy to prepare and quite delicious!


If you’ve never tried this tasty little treat, pick one up today. Kiwis are full of good things like antioxidants, your full daily supply of vitamin C, potassium, fibre, vitamin A and vitamin E. In fact, Kiwis are one of the only fruits that can provide you with vitamin E!


Nuts provide protein, heart-healthy fats, high fiber, and antioxidant content that make them a healthy food choice. When adding nuts to your diet, pay close attention to portion control. Nuts are high in fat so keep portions small and remember that a little bit goes a long way.


This broad category of deliciously sweet fruit is loaded with antioxidants, phytonutrients and fibre. While blueberries tend to get top billing, all of the berries are great for providing flavour and nutrition to a variety of dishes or just eaten fresh out of a bowl.