When it comes to our nutrition, it’s best to consider how you can give your body the biggest health boost with every bite you take. When that’s your mindset, superfoods are the way to go.
1. Be Flexible
Thanks to diet culture, many of us already have enough food “rules” that we think we need to follow. However, taking a less rigid approach to eating is better for us in the long run.
Restrictions, cutting out foods or food groups, and having them labeled as good or bad or experiencing shame or guilt arround food can be really damaging. Instead look at the big picture of how you can incorporate superfoods that you love into your meals each day.
2. Eat Outside the Box
Any marketer that whats to just sell their foods can put the word”superfood” onto their label in the hopes that doing so it will benefit them. But that granola may contain only a sprinkle of goji berry powder – and loads of added sugars, salts and unhealthy fats – meaning you are not getting any healthy benefits from eating that.
So favor foods that don’t come in packages and are processed, centering your diet arround whole, unprocessed foods. This is a great way to ensure you are getting a variety of key nutrients in the purest forms.
3. Fresh Isn’t Necessarily Best
There’s a difference between packaged foods that have been processed and ones that are closer to their natural form. Take frozen and canned fruits or vegetables for example as produce is flash-frozen or canned immediately after harvesting. This way the nutrient losses after picking are minimal.
When selecting frozen produce, give preference to those with no added sugar or sauces. Also selecting no salt or low-sodium veggies to minimize sodium intake. Then drain and rinse the produce with water. It’s better to add your own seasonings, if you desire.
4. Don’t Force Yourself
Never feel presured to eat anything you don’t like even if it comes with the greatest health benefits. This is how your liver get’s sent wrong messages and easily gets sick. If you don’t like kale, which i personally don’t, try spinach, or go for cabbage, the posibilities are endless.
There’s no shortage of superfoods in the produce isle, and as long as you consume a diverse diet, you’ll cover your nutritional needs.
Read more about Nutrition here.
5. Prioritize Foods Over Pills
Although you can find some superfoods in capsules or powders, for example garlic for those who do not like it’s strong taste and odour, it’s best to consume the actual food. The nutrients are more potent than in supplements.
Furthermore, several nutrients with synergistic effects can be in the same superfood, therefore enhancing the positive effects. It’s very hard to replicate that in a pill.
Certain foods can sharpen your thinking and prevent cognitive decline. Read here my other post about foods that boost brain function.
6. Mind Your Portions
Having the superfood label does not mean you can eat endless amounts of food. Olive oil, nuts, seeds and nut butters are great examples of superfoods whose calories can quickly add up.
Want to have your favorite dinner but maybe have a slice of cake afterwards? Don’t fill up your plate to the max and eat till you feel like popping. In fact a trick that I often do is grab a smaller plate and have my food in that one instead of a big dinner plate. My plate is full, but my mind is tricked and eventually it’s my stomach that thanks me later for not feeling bloated. I actually read somewhere that the color of your plate can effect your appetite. Go give it a try.
Read my other post about taking care of your Gut Health here.
7. Experiment in the Kitchen
Play arround with cooking superfoods in different ways. For example, try steaming, I love this one. Because this method keeps the vegetables and water separate, it reduces the amount of vitamin that gets lost in the liquid while boiling.
Quickly cook vegetables such as asparagus, broccoli or grean beens until tender to the touch. Too much heat destroys the B vitamins and Vitamin C, so shorter cooking times help preserve nutrients.
Another great way is to toss everything together and cook them in the oven, think more favour combined and less mess in the kitchen.
As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally.
8. It Doesn’t Have To Be Exotic
Do not underestimate the power of common foods that are actually super. Oranges, bananas, lettuce and even potatoes are high in fiber and unique vitamins, minerals and antioxidants that support health.
Apples for example promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.
Give these oldies but goodies a try and you might find you feel great after eating them.
9. Pleasure is Key
Sometimes we forget that eating should actually be an enjoyable experience. Otherwise, there’s only a slim chance that we’ll make overall healthy eating a habit.
A cheeseburger may not be packed with the same health benefits as berries, but you may get plenty of enjoyment while eating, and that’s super important too….as long as you don’t eat that every day. And you never know, you may order a side of broccoli or a salad with that burger.
10. Remember to Move
You need both a balanced diet and physical activity to be your healthiest. Exercise has been shown to lower risks of chronic diseases, improve poor sleep habits, and reduce stress, anxiety and depression.
You don’t have to join a gym or buy expensive machines to get active. Take a walk, ride bikes with your kids or check out some of the free workouts, from trusted sources, offered online. Remember please, exercise has no age limits as long as you chose wisely what works best for you.
Read more about Superfoods in this blog post.
Stress less, exercise more, practice mindfulness and spend time with your loved ones and don’t forget that healthy foods boost energy and create a happier life for you and your family.
