Written by Catherine Saxelby on Thursday, 16 September 2010.
It's not hard incorporating my top 20 super foods into your everyday eating. Here's a day's menu I've created to give you an idea of how you can easily work them in from breakfast, lunch and dinner. Yes, and snacks too!
To give your diet an instant nutrition boost, simply exchange one commonly consumed food for another.
Colour is a good guide - the more colour a food has, generally the more antioxidants and vitamins it has. It's called eating by the rainbow, as antioxidants are often the pigments of fruit and vegetables.
Antioxidants work in many and varied ways - they can prevent damage by free radicals to our genetic material or cell membranes; they can assist the circulation and keep the arteries soft and flexible; they can lower inflammation. In this way, they may help prevent some cancers developing and slow loss of vision as we age. The research into antioxidant supplements has proved disappointing but there are still good reasons to get your antioxidants in their natural state from food. Here's how:
Swap this …. | …. for that super food |
Iceberg lettuce |
Darker lettuces such as mignonette, baby spinach, rocket |
Potato |
Sweet potato, orange kumera, parsnip |
Green beans |
Spinach, silverbeet, peas |
Pears or apples |
Oranges, mandarins, grapefruit, tangelo, berries, kiwi fruit |
Potato crisps |
Mixed nuts, salted cashews, smoked almonds |
White fish fillets |
Atlantic salmon, canned salmon, canned sardines |
Puffed or flaked cereal |
Oat-based cereal (muesli, rolled oats, oat and fruit flakes) OR Sprinkle a tablespoon of wheatgerm or lecithin over your favourite cereal |
Coffee | Tea (green or regular), herbal infusions |
Ice cream | Thick Greek yoghurt topped with cinnamon and honey |
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