
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
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)
Chicken (free range)
Eggs
Turkey
White fish
Wild game
Wild salmon
Fruits
Turkey
White fish
Wild game
Wild salmon
Fats
Almonds
Almonds
Avocados (technically a fruit)
Coconut Oil
Olive Oil (extra virgin)
Flaxseeds
Fish oil
Macadamia nut oil
Macadamia nuts
Pecans
Red palm oil
WalnutsCoconut Oil
Olive Oil (extra virgin)
Flaxseeds
Fish oil
Macadamia nut oil
Macadamia nuts
Pecans
Red palm oil
Fruits
Apples
Blueberries
Cherries
Coconut
Cranberries
Dates
Gogji berries
Grapes
Oranges
Pinapple
Raspberries
Strawberries
Blueberries
Cherries
Coconut
Cranberries
Dates
Gogji berries
Grapes
Oranges
Pinapple
Raspberries
Strawberries
Grains
Garlic
Cinnamon
Cumin
Ginger
Oregano
Turmeric
Dairy
Yogurt
Beverages
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
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.
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:
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.
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:
Week 46: Testing YOUR Nutrition
Week 45: Protein Bars
Week 44: Should You Count Calories?
Week 43: Do an Oil Change
Week 42: Vitamin D
Week 41: Eating to Boost Your Immune System
Week 40: Optimal Meal Frequency
Week 39: No More Boxed Cereal
Week 38: Emergency Nutrition Plan
Week 37: Eat Turkey Year Round
Week 36: The Best Option
Week 45: Protein Bars
Week 44: Should You Count Calories?
Week 43: Do an Oil Change
Week 42: Vitamin D
Week 41: Eating to Boost Your Immune System
Week 40: Optimal Meal Frequency
Week 39: No More Boxed Cereal
Week 38: Emergency Nutrition Plan
Week 37: Eat Turkey Year Round
Week 36: The Best Option
Week 1: Kitchen Cleanout (at the end of the introduction to this series)
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