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Superfoods
Nutrition | February 03, 2015
These superfoods are foods that are particularly rich in macronutrients, micronutrients, and phytonutrients. Many of them are also relatively low in calories and high in fiber. I try to build my diet around these superfoods for the following reasons:
1. It gives me a handy list for grocery shopping that guides my food selection.
2. It’s easy to remember the nutrition facts of the most common ingredients I buy on a weekly basis, therefore I don’t need to fall into the trap of counting calories and it works great with my portion sizing method.
3. It keeps me on track with my healthy lifestyle providing an affirmative nutrition plan – one that is based around what I should eat, rather than focusing on what I shouldn’t eat.
21 Superfoods List
Proteins:
1. Red meat
2. Salmon
3. Omega 3 Eggs
4. Chicken
5. Protein Supplements (Vita-whey, hemp protein, chickpea protein)
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Vegetables and Fruits:
6. Green Leaf Vegetables (spinach, kale, collard)
7. Cruciferous Vegetables (broccoli, cabbage, cauliflower, brussel sprouts, bok choy)
8. Low GI Fruit (mixed berries, orange, kiwi, peach, apricots, pear, apple, grapefruit, bell pepper, cucumber, tomato, squash, pumpkin )
9. Root vegetables (carrot, ginger, sweet potato)
10. Bulb and Stem vegetables (onion, leek, garlic, celery, asparagus)
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Other Carbohydrates:
11. Mixed beans
12. Quinoa
13. Whole Oats
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Good Fats:
14. Mixed nuts & Seeds
15. Avocados
16. Extra Virgin Olive Oil
17. Fish Oil
18. Coconut Oil & Coconut Milk
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Drinks / other
19. Green Tea
20. Coffee
21. Water
Private Member |
In the journal.. How do I get the recipes? I can only see pics.. I have bought the monthly subscription today.. Also at many places specially to do with diet I can only see the heading not the details.. For instant healthy cereal for breakfast.
Is there a place where all the recipes and the workout videos are listed together?
Private Member |
lake tahoe, nv, usa
In my food journal I show what I eat on a daily basis, but not everything I eat is a recipe on the website. My food journal serves more as a starting point – not a meal plan. We’re all different body types with different goals or food preferences. It would be impossible for me to come up with a meal plan that would be suitable for everyone. The meal plans you see on other websites are bogus, because you can’t possibly give the same meal plan to every single person and expect it to work for everybody. Start with assessing what body type you are so that you know how to time your carb intake. You can read about Body Types Here. Then read about FM and WEM recipes.
You can go through my favorite recipes in the Nutrition section and pick the meals you want to make based on your carb tolerance. In general you want to earn your carbs with a workout if you’re someone who wants to lose fat. If you’re naturally skinny and want to gain muscle mass, you can eat healthy starchy carbs (WEM) more often without having to earn them with exercise.
Private Member |
As a student interested in nutrition, I would very much enjoy hearing your answers and advice on a few questions I had.
Your definition of a Superfood?
What superfoods do you think are best to consume for athletes?
How do you find superfoods effect performance?
Do you think social media/health and fitness pages influence a misconception about superfoods or influence the consumption of superfoods?
thank you for your time.