While there’s no official definition or one list for superfoods, there are several foods that are so nutrient-dense that health experts agree they have a dramatic impact on our health. All superfoods are whole, unprocessed foods that are low in calories and high in nutrients. These foods can help you lose weight, increase your energy, avoid illness, and live longer, which sounds pretty super when you think about it.
Still, it can be difficult to make healthy choices if you’ve grown used to processed food that is fast and tasty. If you’re wondering if there’s a way to fit kale and salmon into your diet without a lot of sacrifices, try these 12 tips for making whole foods delicious and convenient.
Check out Woman’s Day images of 52 superfoods.
Blend in Your Superfoods
- Make substitutions. Adjust the recipes for your favorite dishes. Replace some of the cheese in lasagna with thinly-sliced tofu. Top off your chili with yogurt instead of sour cream.
- Chop it up. Maybe you dislike the taste or texture of some foods that you know are good for you. Surprise your taste buds with pureed cauliflower. You may discover a new fondness for it.
- Drink a smoothie. If you have trouble slowing down to eat your vegetables, pour them into a glass. A smoothie is a quick way to consume a variety of whole foods that will help you to meet your daily nutritional needs.
Spread out Your Superfoods
- Eat breakfast. If you wait until late afternoon to start eating superfoods, you may run out of time to fit them all in. Fortify your breakfast by trading in the usual muffin or sugary cereal for a bean burrito or yogurt with berries and nuts.
- Redesign your snacks. Is your office vending machine full of chips and candy? Bring your own snacks to work. Keep a jar of natural peanut butter in the refrigerator for spreading on apple slices or whole wheat crackers.
- Start with appetizers. Appetizers work just as well for every day dining as they do for restaurants and parties. Make a simple meal feel more special by starting out with a spinach and avocado salad or a black bean soup.
- Multiply your sides. Who says you can only serve one vegetable with your main course? Dish out a variety of fresh or frozen produce that will encourage you to eat more.
Spoon University has this article on superfoods.
Other Strategies for Eating More Superfoods
- Set goals. Have you been thinking about eating healthier for a long time without seeing much progress? Try setting more specific outcomes. You could aim for including at least one superfood in each meal or eating one additional superfood each day for a week.
- Start small. Your goals can be challenging without being overwhelming. Try sprinkling cinnamon, instead of sugar, into your coffee, or have a cup of spiced black tea for a change.
- Roast it. Roasting vegetables is so easy, but the results are dramatic. Cut them up evenly and spread them out so they’ll come out crispy outside and tender inside. We grill all kinds of veggies: asparagus, red peppers, zucchini, yellow squash, onions. Just spritz them with a little olive oil and throw on the grill. We like ours crunchy so check them and grill to your desired crispyness.
- Add fats and seasonings. A drizzling of extra virgin olive oil with a little grated parmesan can make you want to finish a whole bowl of steamed broccoli. For variety, experiment with different spices and seasonings. Spread avocado on a piece of toast instead of butter.
- Simplify it. Superfoods can be just as fast as a burger and fries. Grill fish or stir fry chicken and bok choy in minutes.
Whether you’re trying to break the fast food habit or already eating a balanced diet, adding a few more superfoods into your daily menu can help you feel more energetic and fit. You’ll want to eat more whole foods when you realize how fast and delicious they can be.