10 Everyday Super Foods
Easy-to-eat foods packed with multiple
nutrients to help you stay healthy.
- 1. YOGURT: Low fat or fat-free plain yogurt is higher in calcium than some other
dairy products and contains a great package of other nutrients, including protein and potassium.
Yogurt is also enriched with probiotics for a healthy balance of bacteria in your gut.
Even lactose intollerant people may tolerate yogurt better than milk!
- 2. EGGS are nutritious, versatile, economical, and a great way to fill up on quality protein.
Enjoy them at any meal or hard-cooked as a portable snack.
- 3. NUTS & SEEDS: Nuts have gotten a bad rap because of their high fat content.
But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place
on the top 10 list. The key to enjoying nuts, experts say, is portion control.
Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees.
They taste great alone for an easy and portable snack.
- 4. KIWIS: Kiwis are among the most nutritionally dense fruits, full of antioxidants.
One large kiwi supplies your daily requirement for vitamin C. Kiwis are a good source of potassium,
fiber, and a decent source of vitamin A and vitamin E.
- 5. QUINOA (pronounced keen-wa) is now readily available in many supermarkets and is one of the best whole
grains you can eat. It is an ancient grain, easy to make, interesting, high in protein (8 grams in
1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa has plenty of zinc,
vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes.
- 6. BEANS are good for your heart -- really! Beans are loaded with insoluble fiber,
which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste.
The U.S. Dietary Guidelines recommend 3 cups weekly.
- 7. SALMON is a super food because of its omega-3 fatty acid content.
Studies show that omega-3 fatty acids help protect heart health. That's why the American
Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron,
and is very low in saturated fat.
- 8. BROCCOLI is one of America's favorite vegetables because it tastes good and is available all year
long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber
to fill you up and help control your weight. You can eat broccoli raw, lightly steamed, stir-fried, roasted,
or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
- 9. SWEET POTATOES are a delicious member of the dark orange vegetable family, which
lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C,
calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the
sweetness that develops when a sweet potato is cooked -- and think of all the calories you can
save over that loaded baked potato.
- 10. BERRIES pack an incredible amount of nutritional goodness into a small package.
They are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber
to help control blood sugar and keep you full longer. Blueberries lead the pack because they are among the best source of antioxidants and are
widely available. Cranberries are also widely available fresh, frozen, or dried.
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