The word ‘superfood’ is bandied about a lot these days, but it’s true that some foods really deserve the name. When they’re high in antioxidants, packed with vitamins and minerals, and full of protein and fibre, then they are genuine superfoods. Think quinoa (a high-protein grain), matcha (a Japanese tea full of amino acids) or goji berries (full of antioxidants), plus many more. Even the humble pumpkin seed wins a gong.
When you’re trying to eat a balanced diet, you can’t go wrong including some of these superfoods in your meals. Plan menus that use fruits and vegetables high in antioxidants, eat foods as close to nature as possible, and every day add the bursts of nutrition that superfoods provide.
Here are some ideas for including superfoods in your daily intake.
Get out your juicer
Give yourself a power-packed meal – in a glass! Whiz up fruits, vegetables and a few of those gold-star superfood ingredients – spirulina, blueberries, ground pumpkin seeds – anything that boosts the flavour and the nutrition. Let the juicer do the work, and then you do the healthy drinking.
Never skip breakfast
Begin the day right with a wholefood porridge. Don’t buy off-the-shelf cereals that add extra sugar and salt to your diet. Start with whole-rolled, cholesterol-lowering oats and then top them off with anything you fancy – nuts and seeds, berries and oils, even spices like turmeric and cinnamon can give you that nutrient boost you need to face the day.
Smooth super snack
Give your mid-morning a boost or wake yourself up in the sleepy afternoon, with a smoothie. Start with water, coconut or almond milk, then add fresh fruit, berries, nuts, and spinach or kale to your mix. The protein will make your snack last longer, and help you recover after a workout or run.
Bake goodies that are good for you
Yummy cakes and muffins don’t have to be bad for you. Use whole grain flours and ground almonds, replace white sugar with honey or dried fruits, pack your baking with nuts, berries and seeds, and keep single portions small. Then enjoy a delicious, nutritious snack without guilt.
Be smart in emergencies
If you’re going to be away from home for a time – an all-day tramp, a visit to another town, or a volunteer job – be smart. Always take some good food with you, and a supply of water. If you’ve brought along zip-lock bags of nuts, dried fruit and seeds, and you added some zesty flavour to your water, you won’t be tempted to buy empty-calorie fizzy drinks, fried foods or candy bars when your blood sugar drops.
Be mindful, be healthy
Eating well isn’t rocket science, it’s just sensible. If you make sure you have the best ingredients on hand, including those all-important superfoods, your breakfast cereals, smoothies, snacks and meals will be as nutritious and healthful as you need. Always remember: you are what you eat. So be mindful of what you put into your body.