We talked about "Super Foods" today on the air and I got about 10 emails asking to have the list or could I post the list. We are trying around my house to eat healthier but it's a constant struggle with a 3 and 5 year-old.
When I found this list I thought these are some we could integrate into our weekly menu.The nutrition experts at BestLifeOnline.com make it a bit easier for you to eat healthier with this list of super-healthy foods you should try working into your diet every day:
SPINACH. Spinach is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It also aids muscle growth and builds strong bones. Aim for 1 cup fresh spinach or 1/2 cup cooked each day.
YOGURT. Loaded with bone-building calcium and protein, yogurt has millions of pro-biotic organisms that strengthen the good bacteria in your body, which boosts your immune system and protects against cancer. Aim for 1 cup per day and make sure the label says "live and active cultures."
TOMATOES. Red tomatoes are best, because they're packed with more of the anti-oxidant lycopene. Processed tomatoes are just as potent as fresh ones and both boost your immune system. A diet rich in lycopene can reduce your risk of coronary artery disease and certain types of cancer. Aim for about 8 red cherry tomatoes or 1 glass of tomato juice a day. You can also pile on the ketchup and tomato sauce!
CARROTS. Most yellow, orange, and red vegetables and fruits are packed with carotenoids -- fat-soluble compounds that may help reduce the risk of many cancers, as well as conditions like asthma and rheumatoid arthritis. They also boost your immune system and enhance eyesight. Aim for 1/2 cup a day. (Yes, that can even come from carrot cake!)
BLUEBERRIES. With more anti-oxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes as well as increase immunity. Rich in fiber and vitamins A and C, blueberries also boost cardiovascular health and brain power. Aim for 1 cup fresh blueberries a day, or 1/2 cup dried or frozen.
BLACK BEANS. All beans are good for your heart, but black beans are full of anti-oxidant compounds that improve brain function and muscle growth. A 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber, is low in calories and has zero saturated fat. Use black beans in burritos, pasta dishes and chili.
WALNUTS. Rich in heart-healthy omega-3s, loaded with anti-inflammatory polyphenols and packing half as much muscle-building protein as chicken, the walnut is an awesome snack. A 1-ounce serving of walnuts -- about 7 nuts -- is a great post-workout snack. Sprinkle on salads or grind and mix with olive oil as a marinade for fish or chicken.
OATS. Oats are packed with soluble fiber, which lowers the risk of heart disease. Because oats have 10 grams of protein per 1/2-cup serving, they deliver steady muscle-building energy and brain power. Eat granolas and cereals with at least 5 grams of fiber per serving or sprinkle on salads and yogurt.