The Super Food Diet
Super-foods are often listed by health experts and dieticians as essential for good health – some lists include items previously unheard of in most Aussie kitchens, not readily available or are rare and therefore very expensive. Including a good variety of super-foods in your diet need not mean that you have to completely change your lifestyle. Here is a range of readily available items that will help keep your health at its best. Extra Virgin Olive Oil
EVOO contains 70% mono-unsaturated fats that protect against heart diseases and cancer. Add 1-2 tablespoons of olive oil to your salads.
(Include Salmon, sardines and mackerel). Oily fish is one of the best sources of omega-3 fatty acids and also gives you 20g protein per 100g serving. Wonderful brain food, oily fish is also good for your skin and eyes.
Full of antioxidants that prevent cancer, heart and eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal or make smoothies.
South American "king of grains" quinoa (pronounced keen-wha) is higher in fibre and protein than rice or oats and is gluten free. Eat in salads or instead of rice.
Containing bacteria that improve your gastrointestinal health, yogurt has been recognised as a super- food for centuries. Skip frozen yogurt or those with added sugar and fruits. Buy plain low fat yogurt with live cultures and try it with berries & flax seeds.
One of the healthiest breakfasts you can have is a bowl of porridge, untoasted muesli or bircher muesli containing oats which reduce cholesterol, provide you with low-gi carbs, and are high in soluble fibre.
Nuts contain mono and polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium and magnesium. Snack on a handful or add to a salad for extra crunch.
High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times stronger than in fresh tomatoes. Add some to pasta sauce for extra goodness.
A great source of fiber, protein & omega-3. Grind your flax seeds to get the most out of them and sprinkle a tablespoon on your cereal.
One of the most alkaline foods, spinach prevents muscle and bone loss, but also cancer and heart diseases because of its high nutrient profile.
Pectin in apples helps weight loss by increasing satiety. Apples provide the strongest antioxidiants after cranberries. Don't forget to eat the peel where much of the goodness is.
High in cancer-fighting phytochemicals, broccoli is also high in soluble fibre and is low in calorie.
Eat other cruciferous vegetables for variety including cabbage, bok choy, cauliflower, kale.
The humble orange is high in Vitamin C to fight diseases, magnesium to lower blood pressure, and anti-oxidants.
Their huge vitamin A content improves eye- health, especially night vision. Carrots are also rich in fiber, low in calories and taste great cooked or raw.
High in antioxidants and a natural diuretic, green tea speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink it in the morning instead of coffee.
Note - If you have a medical condition please consult with your doctor on how any changes in your diet may effect your health.