Which Superfoods to Eat

So, in my last post, you got an introduction to Superfoods and what they can do for you.  Today, I want to give you some examples of how you can substitute what you have been eating with the Superfoods for that category…Healthy Fats:  These are foods rich in omega-3 fatty acids and have healthy polyunsaturated and monounsaturated fats.

1. fish
2. flax
3. chia
4. pumpkin seeds
5. canola oil
6. olive oil
7. avocado
8. nuts

Fiber:  Eating any fruits and vegetables in their natural form will give you a lot of the fiber you need.  But you will want to choose eating more vegetables over fruit.

1. whole grain breads
2. whole grain cereals
3. whole grain pasta

Healthy proteins:  Remember, to keep these healthy proteins, healthy, you need to watch how you prepare them.  Scrambled eggs are better than fried eggs, etc.

1. Seafood
2. eggs
3. dairy products
4. nuts
5. legumes

Now, how do you fit these healthy Superfoods into your diet?

You want 6 to 11 servings from the bread and cereal group.  Remember, whole grain!  Try to make sure that you getting at least half of your servings from whole grain.  Try whole wheat popcorn, brown rice, cornmeal, barley, etc.

You want 5 to 9 servings from the fruits and vegetables group.  A serving size is usually equal to a 1/2 cup cut vegetable or fruit, so if you think about it…you should be able to eat 2 1/2 cups of fruits or vegetables a day.  That’s not very much.  And a whole piece of fruit (a whole apple or orange) is considered 1 serving.

You want 3 servings from dairy or calcium-fortified group.  Yogurt is one of the best foods to eat.  It contains probiotics which helps keep your stomach/digestive system healthy.  The best part is, you can add fruit or nuts and this will help you get some of the other groups into your day.

Two to 3 servings from the meats to dry bean group.  You will want to stick with those lean cuts of meat, lean beef, pork, and skinless chicken.  Eggs are another way to get your servings in.  This group also includes fish and seafood.  Eating Salmon, tuna, sardines, trout and legumes will balance out this group.

Watch the types of fats and oils you cook with or that you mix into your food.  Cooking with olive oil is much better for you than cooking with other oils.  Munching on pumpkin seeds and avocados will give you the healthy fats you need.

Now for your TREATS.  You can still have these ‘treats’ each day.  You just want to keep the calories down to 100 to 200 per day.  And be picky about your treats.  If you have to have chocolate…choose dark chocolate over milk chocolate.  This way you can enjoy your chocolate and get the benefits from it.

The Complete Superfoods Cookbook