Monday, 18 November 2013

Week 47 Nutrition Tip: Adding More Superfoods

As we near the end of this 52 Weeks to Better Nutrition and a New You series, it is not just enough to avoid unhealthy foods. Now it is time to take your nutrition to an even higher level by specifically trying to add more superfoods into your menu. Here are some of the best!






Important Notes:
Before I give you the list, please note the following:
  • Foods within each category are listed in alphabetical order - not order of what is best
  • I believe there are a lot of superfoods out there that science has not discovered yet so always strive to eat a wide variety of foods
  • This list is not meant to be a complete list of the only foods you should eat nor even a complete list of all the foods that should be classified as a "superfood"
  • Just because a food is on this list, does not mean it is right for you. Always remember to test your nutrition and to monitor how you feel after eating certain foods with the 1-2 hour test.
  • Just because something is a superfood, does not guarantee that it is appropriate for your goals or body type
Vegetables
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Kale
Peppers
Pumpkin
Sea weed
Spinach
Squash
Tomatoes (technically a fruit)
Yams or Sweet Potatoes

Proteins
Beef (grass fed)
Chicken (free range)
Eggs
Turkey
White fish
Wild game
Wild salmon

Fats
Almonds
Avocados (technically a fruit)
Coconut Oil
Olive Oil (extra virgin)
Flaxseeds
Fish oil
Macadamia nut oil
Macadamia nuts
Pecans
Red palm oil
Walnuts

Fruits
Apples
Blueberries
Cherries
Coconut
Cranberries
Dates
Gogji berries
Grapes
Oranges
Pinapple
Raspberries
Strawberries

Grains
Garlic
Cinnamon
Cumin
Ginger
Oregano
Turmeric

Dairy
Yogurt

Beverages
Black tea
Green tea
Water (as my colleague Dr. Mike Bodner says, "it is the most underrated ergogenic aid!")
White tea

Practical Application
This week, try to create meal that has a many of the foods listed above (without being gross). Then, in the future, look to adding more superfoods to your meals on a regular basis. Here is an example from a breakfast I had recently. Hopefully it will inspire your culinary creativity. 

Ingredients:
Chicken & Super-Veggies 
1 large hormone-free chicken breast
1-2 tbsp extra virgin olive oil or macadamia nut oil
1 cup finely-chopped kale
1/4 - 1/2 medium onion
1-2 cloves of garlic (depending on social commitments that day)
1 tomato

Power Oatmeal
1/2 cup large-flake, old fashioned oatmeal
1 banana
1/2 - 3/4 cup frozen blueberries
1/8-1/4 cup chopped walnuts

Feel free to share your favorite superfoods recipes in the comments section below!

References:
Pratt, S. & Matthews, K. SuperFoods Rx: Fourteen Foods That Will Change Your Life. New York, NY: HarperCollins; 2005. 
Bowden, J. The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. Gloucester, Massachusetts: Fair Winds; 2007. 

Below are the links to the other weekly habits in this series:

No comments:

Post a comment