These 10 health foods are some of the healthiest because they meet the following criteria:
• Are an excellent source of fiber, vitamins, minerals and other nutrients.
• Are high in phytonutrients and antioxidant compounds, such as vitamins A and E.
• May help reduce the risk of heart disease and other health conditions.
• Are low in calorie density, meaning you get a larger portion size with a fewer
number of calories.
• Are readily available.
Here are the top 10 Super Foods for a Super YOU!
1. Almonds: These nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. Quick Tip: Buy a large bag of almonds at your local grocery store and take some with you to class in a zip-lock bag- quick and easy snack on the go!
2. Apples: Apples are an excellent source of pectin, a soluble fiber that can lower glucose levels. Apples are also good sources of vitamin C — an antioxidant that protects your body's cells from damage.
Quick Tip: Slice an apple up and use your favorite yogurt as a dipping sauce.
3. Blueberries: Blueberries are a source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries also improve short-term memory.
Quick Tip: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.
4. Broccoli: Broccoli is a wonderful source of calcium, potassium, folate and fiber. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's cells from damage.
Quick Tip: Add broccoli to your salad at lunch or try it chopped in your favorite wrap.
5. Red beans: small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber.
Quick Tip: Spice up your rice dishes with red beans on top. You can always add red beans to your favorite soup too (I wouldn’t try them in chicken noodle though, unless you’re brave).
6. Salmon: source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
Quick Tip: Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.
7. Spinach: High in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
Quick Tip: Substitute your normal lettuce with spinach. You can add all of your favorite salad topping to it!
8. Sweet potatoes: Sweet potatoes are good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories — one small sweet potato has just 54 calories.
Quick Tip: Bake, grill or microwave sweet potatoes. My favorite way to prepare them is by baking them (just like you would a white potato). Once it is tender top with cinnamon and brown sugar, Yum!
9. Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.
Quick Tip: Mix plain oatmeal with milk and add a handful of nuts or fruit.
10. Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.
Quick Tip: Sweeten plain yogurt with your favorite fruit and top with nuts for a quick snack before or after your workout.
Super Food Simple Recipe
Baked Apple Slices Recipe
INGREDIENTS
1-2 cups of peeled, sliced apples - use Fuji or Golden Delicious apples
3 Tbsp sugar
1 Tbsp cinnamon
DIRECTIONS
Cut your apples into slices.
Put apple slices in a glass bowl. Sprinkle on top the 3 Tbsp of brown sugar. Add a light sprinkle of cinnamon. Bake in microwave oven for 5 minutes on high heat (Your microwave may require more/less time). You want your apples to be tender but not mushy. When done, remove and mix so the sugar coats all the apple pieces.
Serves 1-2. Eat with your morning oatmeal or as a healthy dessert after dinner!
Weekly Challenge: I challenge you to eat at least two (2) super foods every day this week! It can be as a snack or a meal.
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