Is Your Diet Super?
By Nanci S. Guest
Who doesn’t want to feel good, look great and enhance their overall health? And what if adding a handful of foods to your eating plan could do just that?
There are thousands of different foods in the world, but they’re not all created equal – some contain many nutrients, and some contain few. “Superfood” is a term used to describe foods with superior nutritional quality and refers to their high nutrient density. Nutrient density is a measure of the amount of nutrients a food contains compared to the number of calories it has. Foods that have high levels of nutrients relative to calories are considered to be “nutrient dense.”
For example, one cup of cola, at approximately 100 calories, provides carbohydrates (basically pure sugar) – and that’s all. In contrast, one cup of skim milk at 80 calories provides you with many nutrients including carbohydrates, calcium, vitamins A and D, riboflavin, etc. It is therefore far more nutrient dense than cola.
Fruits, vegetables, nuts, seeds and other plant foods vary in nutrient density and also contain unique profiles of phyto (plant) chemicals or nutrients (providing antioxidant properties).
Therefore, dietary variety is also an important health objective to maximize nutrient intake.
Try adding some of these “superfoods” to boost the quality of your diet.
Beans and lentils
Beans and lentils are an excellent source of hearty, low-fat, phytochemical-containing plant protein. Simmered in soups, added to salads or casseroles, or blended into tangy spreads, beans are a versatile and tasty alternative protein source. One serving supplies at least 4 grams of soluble fibre, many minerals (iron and zinc), B vitamins, contains no cholesterol or saturated fat and almost the same amount of protein as a small steak! Soluble fibre helps to maintain normal blood glucose levels and may reduce the risk of heart disease.
Blueberries and other berries
Bursting with anthocyanin, an antioxidant that gives these berries their deep indigo colour, blueberries score high on the phytonutrient scale. Considered a nutritional powerhouse, blueberries are loaded with antioxidant compounds that travel through your body neutralizing harmful free radicals. (Free radicals have been shown to accelerate the aging processes, and studies have shown a remarkable link between blueberries and improvements in balance and memory.) These nutrient-packed gems – including blackberries, raspberries and strawberries – can be enjoyed in muffins, pancakes, smoothies, fruit salads or sprinkled on cereal or yogurt.
Citrus fruits
Citrus fruits, such as oranges, tangerines and grapefruit, contain flavonoids that are unique to the citrus family. Naringin produced in grapefruits and hesperidin found in oranges are both important antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium. Peel an orange for an afternoon snack, toss grapefruit or mandarin sections in salads or squeeze lemon over grilled salmon or halibut.
Cruciferous vegetables
Broccoli, cabbage, cauliflower and kale are members of the brassica oleracea italica family and are packed with powerful antioxidants. Named for their resemblance to the Greek cross, cruciferous vegetables not only taste great steamed and sautéed, they are also a good source of dietary fibre and complex carbohydrates. Some studies show that low-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.
Cultured dairy products
Eat your bugs! Cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,” probiotics support the intestinal tract and mitigate symptoms of numerous digestive disorders as well as serving many other functions related to immunity. Enjoy a bowl of yogurt topped with berries and crunchy cereal, chug a fruit-flavoured kefir or stir some rich buttermilk into garlic mashed potatoes.
Green leafy vegetables
Spinach, kale, romaine lettuce and Swiss chard all contain beta-carotene, carotenoids, lutein and zeaxanthin that work synergistically to help protect your eyes from macular degeneration and cataracts. Enjoy a variety of leafy greens and reap all the healthy benefits. A good source of vitamin B, C, K and many minerals, eat your way to good health with a crispy romaine and spinach salad or delicately steamed rainbow chard or kale with lemon and olive oil.
Nuts
Raw is probably best, but roasted or toasted, nuts are a delicious source of protein and fibre. A nutritious snack, nuts nourish our bodies with heart-healthy monounsaturated oils and many vitamins and minerals. Mounting scientific evidence suggests that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Olives and olive oil
Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures, which boast the healthiest most disease-preventive diets worldwide. High in monounsaturated fats and antioxidants, consumption of olive oil and olives is linked to a lower risk of chronic disease. Dip your bread in olive oil and balsamic vinegar for a mouth-watering tasty alternative to hum drum butter or margarine.
Omega fish
Fatty fish like wild salmon, mackerel, sardines and fatty tuna contain beneficial omega-3 fatty acids. A systematic review of more than 800 published articles on omega-3 fats show convincing evidence that the consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. While the amount may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids, and this form is more concentrated and health benefiting than omega-3s derived from plants (e.g. flaxseed). So enjoy grilled wild salmon at least once a week, and try sardines with some spice on whole grain crackers for a protein packed healthy-fat snack.
Orange vegetables
Vibrant orange vegetables, such as pumpkins, butternut squash, carrots and yams contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A giving the body an antioxidant boost. Enjoy roasted squash, curried pumpkin soup or lightly steamed carrots. Cooking makes the nutrients more bioavailable or easier to absorb.
Orange fruits
Like their vegetable counterparts, vibrant orange fruits such as apricots, mangos and cantaloupes help to protect cells from free-radical damage, may ward off some cancers and provide vitamin A for eye health. Mix dried apricots with nuts for an energy packed snack or sliced melons and mangos for a hydrating, refreshing treat.
Pomegranates
Sometimes referred to as nature’s most labour-intensive fruit, the pomegranate rewards hard work with juicy, ruby red “berries.” Pomegranates are especially high in antioxidants, such as ellagic acid, that reduce inflammation which may be a factor in both heart disease and many types of cancer. Even the sweet, edible flesh around the seeds provides vitamin B6, vitamin C and potassium. Pomegranates may have two to three times the antioxidant power of equal quantities of green tea or red wine.
Seeds
Squirrels are right – superb nutrition can come in small packages! Flax, pumpkin and sunflower seeds pack a powerful nutrition-packed punch. The best source of lignans and phytoestrogen, seeds can have a balancing effect on hormones and also exhibit strong antioxidant activity. Full of protein, iron, phosphorus, vitamin E, good fats and flavour, use a small handful of seeds to dress up any salad or in mix into yogurt with dried cereal and fruit for a sweet crunchy snack.
Tomatoes
Naturally delicious and functional, tomatoes are rich in lycopene which may help reduce the risk of heart disease, breast, lung and prostate cancer. Cooking helps activate lycopene, so tomato paste and pasta sauce (or even ketchup!) may be especially beneficial. Tomatoes also contain vitamins A, C, E and potassium.
Wholegrains
Carb-packed and good for you! Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fibre, vitamins and minerals to your diet. The germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets that are rich in whole grain foods and other plant foods and are low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.
Nanci S. Guest, M.Sc., C.S.C.S., owns Power Play: Nutrition, Fitness, Performance (relocated to Toronto from Vancouver). Since 1995 she has provided the public and athletes with nutritional counselling, personal training, sport conditioning and seminars. She holds a Master of Science degree in nutrition, teaches sports nutrition at the university level and is lead sports nutritionist for the 2010 Olympic Games.
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