Super Foods

We finally presented our super foods project! On Wednesday we set up a table in the cafeteria with our poster, handouts, and samples of super foods to try. The samples we gave were vanilla and strawberry yogurt topped with blueberries and walnuts and an oatmeal parfait that included oatmeal, yogurt, blueberries and walnuts. Let's just say, they all went like hot cakes! Oh, and I can't forget the dark chocolate we handed out (YES! chocolate is a super food). 

What is a super food? Foods that provide multiple disease fighting nutrients. These foods fill you up with plenty of nutrients without providing an excess amount of calories.  

There is no set list of super foods out there and different super foods come with the different seasons. We chose 12 super foods that are easy to incorporate into your everyday meals. 

• Oatmeal- A dietitians food from the gods. A complex carbohydrate that is high in fiber. It also helps lower cholesterol and supports a healthy digestive tract.
• Blueberries- You can find these in my fridge at any given time. They are high in vitamins C & E, fiber, and high in antioxidants. Blueberries have been linked to slow or even reverse many degenerative disease that are associated with aging of the brain. 
• Walnuts- Good source of protein, fiber, B vitamins, magnesium, and antioxidants. Walnuts have more omega-3 fatty acids than any other nut. 
• Yogurt- A nutrient dense food packed with protein and calcium. It Contains probiotics "good bacteria" which strengthen your immune system and support a healthy digestive tract. One cup of yogurt has 450 mg of calcium whereas a cup of milk only has 300 mg of calcium. 
• Avocado- High in monounsaturated fat (lowers LDL cholesterol-the bad cholesterol and increases HDL cholesterol- the good cholesterol). Avocado contributes to a healthy blood flow which promotes brain health and supports healthy blood pressure. 
• Beans- Beans are what I like to call 'the hidden gem'. They provide 1/4 of your daily protein and 1/2 of your daily fiber recommendations. They help stabilize glucose levels and are packed with calcium, iron, vit K, potassium, and B vitamins. They are high in antioxidants and can help lower LDL cholesterol to promote a heart healthy life (go beans!). 
• Broccoli- Nutrient dense food that boosts your immune system and has been shown to reduce the risk for cancer. It is rich in folate, B vitamins, vitamin C and potassium. 
• Salmon- High in omega-3 fatty acids which decrease the risk of heart disease. Salmon is a prime source of protein, vit A & B. Salmon improves joint health and contributes to healthy functioning of the brain and nervous system. 
• Olive oil- High in monounsaturated fats. Olive oil has been shown to lower blood pressure and promote skin integrity.
• Tea- Rich in antioxidants and can help reduce your risk of stroke and protect against skin damage from the sun. Sorry everyone, this does not include sweet tea-mainly green tea.
• Dark chocolate- Contributes to lowering blood pressure, increasing blood flow, and ultimately contributing to a healthy heart. It also reduces risk of blood clots, improves skin quality, and increases endurance. Remember: keep it to no more than 100 calories a day.
• Sweet potatoes- Contain plenty of vit A & C, potassium, calcium, and a good source of fiber. Because they are fat and cholesterol free they have a low glycemic index and help stabilize blood glucose.

The sky's the limit when it comes to incorporating these foods into meals and desserts. This week I'm going to see how many meals I can use these super foods in. Care to join me?