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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 |
bella vista, ar, us
Hi Zuzka! I’ve been following you for about a year now and just love your program! You are just awesome all around! Do you measure your calories at the macro level? If so, what is your ratio or what is your recommendation based on your workout style for me to follow? I’d like to see more muscle definition and I’m so confused trying to figure it out. I’m 5’4, 127 lbs, 47 years old and my body fat is around 23.33%. I eat pretty healthy, but need to take it a step further. Please help!
Private Member |
lake tahoe, nv, usa
Hi Julie, I don’t measure my calories, but I have some guidelines you can check out in my Nutrition Guide Here – go through each post to see how it all fits together.
Private Member |
bella vista, ar, us
Hi Zuzka! I just wanted to say… THANK YOU!!! You are such an inspiration to me! You prove through your actions that being healthy is possible if you dedicate yourself to healthy eating, exercise and spiritual calmness! I’m a Zuzka addict and loving it!! Thanks again for being such an inspiration!
Private Member |
toronto, canada
Hi Zuzka!!!!! just a comment on the superfoods. Keto diet and low carb diet does not favour these foods; kiwi, pear, apples, bell pepper, tomatoes, squash and pumpkin. From all the articles I have read, the above have too many net carbs to eat enough of to be a nutritionally sound. They can only be eaten in very small amounts like an 1/8th of an apple. Also root vegetables are frown upon like carrots, sweet potatoes. No grains are allowed like quinoa and oats .
I switched to low crab and keto after reading your nutrition post here. I must say, there is so much information about this way of eating. But from my understanding is that you can’t mix the diet up by introducing high carbs like oats or quinoa back into the diet. Your either burning fat /fuel/ energy on Keto and low carb diet or your burning glucose/fat/fuel from high carbs, low fat diet. I get my superfoods from “amazing super grass ” great product and it has all the greens and superfood in one serving.
My husband really likes the new keto diet as it is more tasty with the fats allowed. He has been diagnosed with type 2 diabetes and eating just salads was tough. Thanks for posting it here as I would never have found out about it. All my life I have been a low fat eater and had a hard time understanding the “Keto” way, but I love it.
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Private Member |
toronto, canada
Hi Zu!!!!! Any comment or thoughts to my comment on superfood above?? would love your opinion
Private Member |
toronto, canada
Zuzka, I have decided I am going to make a recipe book exclusively featuring your list of super foods! You have a lot of recipes so you probably won’t need any more, but, if I come up with something you might like I will send it your way. 🙂
Private Member |
Zuzka, how many times a day do you eat (main meals plus snacks)? I saw you mentioned 4xs a day but I currently eat between 5-6 meals (3 main and 2-3 snacks). Is this a lot? Thank you! 🙂
Private Member |
I love your recipes… I went to a new dermatologist in February he put me on a diet I can only eat certain type of food. Increase intake of leafy, green vegetables, apples, pears, Bananas, Kiwi and blueberries. Fish/Chickens (grilled/broiled/Steam) and water.
I can’t have Caffeine ( Chocolates,soda,coffee not even tea 🙁 . No citrus ( lemon, oranges, grapefruit or tomatoes). No Dairy products like milk, cheese, ice cream. No alcohol,Spicy foods, sushi/shellfish, no bread, no food containing yeast and last but not least No sugar.
And I need to get into shape. I have all of your DVDs but i need motivation to keep on track. Any suggestions on how I can start to get on track with my workouts and nutrition.
Do you have any recommendations for warm drinks to replace the caffeine?
I love your abs! You have an awesome physique. I’m going on a cruise with new kids on the block to the Bahamas in October and I want to be in shape. Do you think that’s enough time for me to meet my goals? I’m not over weight just way out of shape. I have a stomach and Cellulite 🙁 any suggestions to over come that?
Sincerley,
Angie
Private Member |
Hi Zuzka.. I was going through the list of fruit you have mentioned.. Could I have some advice on bananas .. should I avoid? Thnks
Private Member |
lake tahoe, nv, usa
No I don’t avoid bananas as they’re great source of potassium, but I try to have them for breakfast or after my workouts as they’re quite high in sugar.
Private Member |
Thank you very much. Keep up your excellent workout and killer physique 🙂
Private Member |
Hi Zuzka.. just read the comments above and she you had already mentioned the subject. Apologies 🙂
Private Member |
Hi Zuzka! You have great info all over your site, thank you! Do you have any suggested links or book titles for someone looking to learn even more about nutrition?
Private Member |
lake tahoe, nv, usa
Yes, here you go: http://www.precisionnutrition.com
Private Member |
Hi Zuzka! I am about 5’5″ and 130lbs looking to strengthen and tone (look like you :-)). After having my second baby, I completed the 30 days of workouts in your book and I’m going back through the ZWOWs so I’m 40 days in. I am seeing great results and I’m finally trying to follow your guidelines for eating to see even better results. After the first 3 days of eating better I woke up feeling very weak and hungry! I usually workout before breakfast but I knew I had to eat. Unfortunately i did not feel like I could workout at all that day. I was pretty sore in addition to my low energy so I thought maybe my body needed to recuperate and refuel so I tried to eat enough FMs all day. I still felt I wasn’t getting enough and after a salmon and roasted broccoli dinner I had peanut butter on a tortilla wrap and a glass of whole milk. I still woke up very hungry but not as weak. I worked out before breakfast but I don’t think I performed as well if I had eaten first. I think I need more carbs, but what are free carbs? I am confused about what is free or workout earned in your super foods list overall. Would you be able to update it putting a note next to each item if it’s free or earned or does it depend on other factors? Do you get very hungry like this and what do you do? I feel like i am so hungry all the time! I must be missing something. Thanks for your help!
Private Member |
Hi, Gena. Everyone is different. I find that if I don’t eat enough carbs I feel like I’m going to faint all of the time. Plus, having babies changed my body and how it reacted to food and exercise substantially.