Superfood for Every Day

Superfoods are foods that are particularly high in nutrients and vitamins. They're often called superfoods because they contain more nutrients than other foods. Superfoods are also usually low in calories, sodium, and unhealthy fats. Some of the most common superfoods include almonds, blueberries, kale, and salmon.

Lots of superfoods are delicious and pretty easy to enjoy on a regular basis, but, unfortunately, because of the prevalence of processed foods and the ease of fast food, a lot of us fall into habits that do not include many superfoods each day. In fact, a lot of Western cuisine is so grain- and meat-centric that we can easily go days without eating a single superfood!

Fortunately, this is not how things have to be.

Here are some approachable ways to start including superfoods in your diet every single day, even if you don't currently think of yourself as the most health-conscious eater. You can even use these tips to incorporate a super food at every meal - or as snacks between meals!

Consider the colors of the food on your plate.

Too many of us are accustomed to a plate that looks like this: a big hunk of protein, usually in the form of meat, a big hunk of starch, usually in the form of bread or potatoes, and some sort of vegetable. And we’re pretty much okay with that. The color palette of a meal like that is majority brown and beige.

But seeing a lot of beige on the plate indicates that you’re missing out on opportunities for more superfoods. If you’re eating a lot of white bread, white rice, white pasta and white potatoes, then you are filling your stomach without getting enough superfoods.

Your plate should be rich in color. You want to see more deep greens, with bits of red, bright yellow, or blue, or maybe the pink of salmon. Aside from nuts, superfoods are not usually brown and beige. So, make note of the color of your average plate and see if it is telling you that you need to change things up a bit.

Add greens to dishes you already make.

What if you cook in a hurry most of the time? It’s hard to resist reaching for that mac-n-cheese or the cup of ramen. But, even when you indulge in some processed foods, know that you can always add superfoods.

You can still enjoy all the cheesy goodness of mac-n-cheese if you add some spinach to the meal. In fact, you can throw it in with the macaroni right before it finishes cooking.

Ramen becomes both a healthier and more appealing meal when you add some kale (and maybe a soft-boiled egg as well). I also love tossing some green onions on top. And, to decrease the sodium in you diet, consider not using all of the spice packet included with the ramen.

Of course, you can add greens, like the ones above or Swiss chard or mustard greens, to dishes you make from scratch as well. Always ask yourself: is there room for a little more greenery here?

Make berries a part of the breakfast routine.

Berries are high in antioxidants and other nutrients. They are also a good source of fiber. And they are a great way to start the day. Berries can be eaten fresh, or you can use frozen or freeze-dried berries if you don’t have access to great fresh ones year-round.

Blend them into a smoothie. Try mixing them with yogurt. Pop them in some hot oatmeal. Or toss them on top of a fiber- and/or protein-rich cereal choice.

Choose dark chocolate when you want a treat.

No diet should ignore the importance of some yummy treats. We all want that uplifting bit of dessert at the end of a long day, or that little boost to help us through a tough afternoon. Well, the next time you get such a craving, be ready for it by having some dark chocolate on hand.

Dark chocolate is rich in flavonoids and antioxidants, making it much healthier than most of the other sweets on offer. Make sure you choose chocolate with at least 70 percent cocoa content to really enjoy the health benefits that cocoa has to offer.

Pick your spices strategically and use supplements in cooking.

If you’re going to cook a lot, it’s worth investing in spices that will improve your heath. Cayenne pepper, turmeric, cinnamon, ginger, and garlic all have health benefits, many of them related to reducing inflammation and improving immunity to sickness. So, they are great spices to have on hand.

But don’t stop there. Bring the wonders of superfood supplements to your kitchen as well. Sprinkle a little golden chlorella into your next dish and find the meal’s nutritional content increase with no effort at all.

Have healthier snacks ready to go.

There are a number of superfoods that you can have on hand to make quick, healthy snacks. Good choices include raw almonds, walnuts, sunflower seeds, and pumpkin seeds. And you can buy healthy snack bars that include those ingredients. You can also keep ready-to-go snacks like fresh fruit or vegetables in the refrigerator.

One of my favorite snacks is avocado with lime juice sprinkled on top. It’s simple but delicious, healthy, and filling.

Visit Natura.Punkt for more ideas and to see our healthy snacks and supplements.