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A SUPER 2009 with SUPER Foods!

So the new year's come and you've decided to get healthier. Well you're not alone, in fact after the festive season's sudden surplus of often free food, there are many out there wanting to get fit and healthy in the new year! All in all, the decision has been made which is fabulous but why not try something different this year??? Yes why not include some SUPER foods as part of your new healthy kick! We have suggested 3 SUPER foods below and even included some great recipe ideas! Let's take a look at these in more detail!!

Protein

Protein is an essential nutrient needed in the diet. It is used in the growth and repair of body cells3.  Protein comes from a variety of food sources including red meat, chicken, fish, eggs, dairy and tofu. A number of recent studies appear to indicate that an increase in the percentage of calories from protein at a constant carbohydrate intake may promote a greater feeling of fullness and even aid in weight loss1,2. So why not include sufficient protein in your diet! You may like to do this by including a portion of protein at each main meal e.g. Boiled or poached eggs for breakfast or a chicken salad for lunch or grilled fish and vegetables for dinner.  Just ensure you choose lean or low fat sources of protein or trim the fat off meats before cooking. Click here for some great protein recipes.

Anti-oxidants

In daily life, we are exposed to what is known as free radicals. Although the body can cope with a certain amount of free radicals, too much can have damaging effects and can lead to degenerative conditions such as deterioration of eye lens, early aging, inflammation of joints and increased risk of coronary heart disease4. Antioxidants are substances found in certain foods which have a neutralising effect on free radicals4. So we should definitely consider including food sources of antioxidants in our diet! Look out for a future article with more details on this topic! Some foods which provide a source of antioxidants are list below. Eat them fresh or have them in the listed recipe!

Fats...Good types of course!

Believe it or not, fats are an essential part of our diet! They are important to help us absorb our fat soluble vitamins, protects our organs, keeps us warm and even aids in hormone production 6, 7. The problem with fat however lies in the fact that many people eat more fat than they need to. Another aspect to the fat problem is that there are several different types of fat, some being healthier than others6. The healthy fats include monounsaturated and polyunsaturated fats. Some monounsaturated sources of fat include avocadoes (recipe: Spicy Guacamole Dip), olive oil (Recipe: Warm Mediterranean Salad) and even eggs (recipe: Zucchini & Ricotta Frittata)!Polyunsaturated fat can be divided into Omega 3 and Omega 6 fatty acids. Read our article 'Omega 3 - A fat worthy of friendship' for more information on Omega 3 fatty acids. Some sources of omega 3 fats include eggs, fatty fish such as salmon (recipe: Spicy Salmon with Balsamic Cherry Tomato and Basil Salad), fresh tuna and sardines, walnuts and plant oils such as canola7. Some food sources of these Omega 6 fatty acids include nuts, seeds and plant oils such as safflower7. The unhealthy fats include saturated fats and trans fats. Foods sources of saturated and trans fats include fatty meats, the fat from dairy products, deep fried foods and the fat commonly found in highly processed and take away foods7. These fats should be avoided.

So, why not try and include some of these SUPER foods in your diet today!

 


Last updated 08 September 2009