Some foods simply pack more of a punch than others. These are the foods that are stuffed full of goodness, the sort of essential items that we all need for a balanced diet and to help fuel a fit and healthy exercise regime.
These are the foods you need to get more of in your diet. They’re efficient in the sense that they satisfy your appetite fully, while at the same time proving a bountiful source of nutrients.
There are a great many items that carry the tag ‘super food’ these days, but here are six examples and some great ways to get more of them in your diet.
Vitamins A and C, calcium, potassium and iron are all abundant in sweet potatoes and all for fewer calories than their ‘normal’ counterpart. Switch these into your diet instead of normal potatoes to boost your intake of nutrients – you can mash them, cut them into wedges or, if you’re feeling adventurous, even try using them as a sweet baking ingredient.
Ok, so Popeye might have been an exaggeration, but spinach really is very good for you. It is packed with vitamins K, C and E alongside lots of iron and antioxidants. Pop it into your diet alongside poached eggs or on toast at breakfast or whizz some into a smoothie. Later in the day bung spinach into a stir fry, soup or pasta dish for a super food boost.
For a sweet snack that is packed full of antioxidants and fibre and is low in calories you need to turn to berries. Blueberries are the best of the bunch, topping the antioxidant league table and making a great addition to low fat cereal or yoghurt in the mornings, or even into a salad or as a sweet post-meal treat later in the day.
The super seeds of quinoa make for a tasty wheat-free alternative to rice and couscous. It’s a foodstuff that helps provide the body with the essential amino acids that aren’t produced naturally and is packed with protein. Use it as an accompaniment to lean meat or fish or in salad dishes – basically as a rice substitute.
Every diet needs a balance and that includes fat – but the right type of fat. Salmon earns the tag of ‘super food’ for its abundance of omega-3 fatty acids, which are great for your heart. It’s also packed with protein and iron. Experiment with this as a key part of your main meal. Grill it, bake it, stick it in a pasta dish or make it into fish cakes.
It’s not just vampires you’ll be warding off with a little garlic in your diet, it’ll be ill heath too. Garlic contains vitamins C and B6, manganese, selenium and antioxidants such as allicin. That means plenty of benefits to your health and nutritional balance. You can throw garlic into almost any hearty meal and if you’re looking to stick to a low fat diet this can ensure low fat doesn’t equate to low taste.