Focus on ‘super diet,’ not superfoods
What is a superfood? That depends on who you ask. Some say it is a food that has an overabundance of nutrients, is unprocessed, and has special health properties other foods lack. They give examples like acai, goji berry, kefir, mangosteen and seaweed.
Others would agree superfoods are highly nutritious and provide recognizable examples like spinach, broccoli, blueberries and salmon.
The confusion lies in the fact that there is no universally established definition of a superfood. According to the scientific community, the term “superfood” is a marketing term and not based on science or a designated level of nutrients, antioxidants or processing.
As a dietitian, I prefer to advise people to eat a “super diet” that contains a variety of healthful and nutrient-rich foods instead of focusing on a single food. This total diet approach ensures an adequate amount of all essential nutrients in balanced and appropriate amounts.
No one should feel like they have to spend extra to buy superfoods. Below are some superfoods that are healthful, inexpensive and probably already in your pantry or refrigerator.
Super grains
Grains are a healthful component of a super diet when they are in whole grain form and a good source of fiber, vitamins and minerals. Increasingly popular super grains like quinoa, kamut, teff and farro are high in fiber, vitamins, minerals and protein, and some are gluten free. Unfortunately, they are difficult to pronounce, find in a regular grocery store, prep (soaking), cook (long times), and are more expensive.
An accessible and inexpensive super grain is whole rolled oats. Oats are a good source of fiber, specifically soluble fiber, which has been shown to help lower blood sugar and cholesterol levels. In addition, whole oats contain antioxidants, B vitamins, magnesium, zinc, iron and phosphorus, all important nutrients for a healthful diet.
One cup of cooked oatmeal provides 166 calories, 4 grams
of fiber, 6 grams of protein and 3.5 grams of fat. You can make your own instant oatmeal by microwaving whole rolled oats with water or milk for 2 minutes (stirring every 30 seconds). Try replacing white flour with oatmeal in your favorite baked goods, make homemade granola or muesli, or go savory with oatmeal mushroom risotto.
Super fatty acids
Fat is an essential nutrient, but some types of fat are more healthful than others. Consuming a diet higher in omega 3 fatty acids is associated with many health benefits like reduced risk of heart disease and decreased inflammation. Omega 3 fatty acids are also important for brain function and growth, especially during pregnancy, infancy and childhood.
The most effective sources of omega 3 fatty acids are cold-water fish like salmon, trout, albacore tuna and sardines. Salmon is considered a superfood and experts recommend eating cold-water fish twice a week for health benefits. Two to three 4-ounce servings of salmon a week can be safely consumed by all adults and children without risk of mercury or other metal poisoning.
Fresh salmon can be more than $10 a pound and many individuals do not have the culinary confidence to cook salmon. A quick and economical way to incorporate salmon into your diet is canned salmon. You can find it next to canned tuna for less than $2 a can. Look for salmon packed in water and drain before use.
It is great for adding protein to salads, making sandwiches (swap out mayo with plain low fat Greek yogurt), or incorporating in an omelet, pasta or rice dish.
Nature’s superfoods
Fruits and vegetables are always superfoods. Eating a variety everyday ensures the right mix of vitamins, minerals, fiber and antioxidants. Fresh, frozen and canned are all healthful choices and can be inexpensive.
Buy fresh fruits and vegetables in season to get cheaper prices and in quantities that you will eat before they spoil. Use frozen fruits and vegetables without added fat or sugar during winter months or when you are unable to purchase fresh fruits and vegetables weekly. Rinse canned vegetables to reduce the sodium content and choose fruits packed in water instead of syrup.
Start the day with a banana at breakfast, snack on apple with peanut butter in the afternoon, and have Greek yogurt topped with strawberries for a sweet treat. Try to include a vegetable at lunch, like baby carrots, and at least two different vegetables with dinner, like salad and steamed broccoli. Eating at least one fruit and/or vegetable at all meals and snacks is a great way to have a super diet.
COCOA BERRY OVERNIGHT OATS
½ cup whole rolled oats ½ cup low fat milk 1 teaspoon unsweetened cocoa powder 1 tablespoon brown sugar or 1 teaspoon honey (optional)
1 cup berries (fresh or frozen without added sugar)
2 tablespoon silvered almonds or other chopped nuts
In a glass Mason jar or Tupperware combine oats, milk, cocoa and sweetener. Mix well. Cover and put in the refrigerator overnight.
When ready to eat, add berries and top with almonds.
Cooked option: Remove metal cover and microwave oats for 2 minutes (stirring every 30 seconds), add additional milk or water if needed. When warm, add berries and top with almonds.