March is the month of empowerment! In conjunction with International Women’s Day and Nutrition Month, La Juiceria’s nutritionist, Zalikha Razali is sharing her tips on including Superfoods to your daily diets.
‘Go Further With Food’ is this year’s National Nutrition Month theme for 2018. The foods you choose can make a real difference, whether it’s starting the day off right with a healthy breakfast or fueling before an athletic event. . The Academy of Nutrition and Dietetics has put together all kinds of resources to help promote good nutrition. Do make sure the food that you are taking for your body is really good for you!
Here are a few other tips to “Go Further with Food” from the Academy of Nutrition and Dietetics:
- Include a variety of healthful foods from all of the food groups on regular basis. Remember to include carbohydrates, protein and fats.
- Include Superfoods into your diet to get good nutritional value
- Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do. ½ vegetables, ¼ carbohydrate and ¼ protein
- 4.Find activities that you enjoy and be physically active most days of the week
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs
- Consider the foods you have on hand before buying more at the store.
- Continue to use good food safety practices.
Superfoods are foods mostly plant-based but also some fish and dairy thought to be nutritionally dense and thus good for one’s health. Superfoods are also known as health boosters as they contain strong sources of vitamins, minerals, fiber and other nutrients. They are pack with nutrients that are good for your body and can help reducing your risk of heart disease, memory loss, and other health problems.
Here are some list of superfoods!
- Raw nuts
When eaten in moderation, raw nuts are a great addition to your diet. Raw almonds, walnuts, cashews, and other nuts provide a hearty dose of fiber and omega-3 fatty acids. They’re also loaded with vitamins and minerals, such as iron, magnesium, and calcium.
Strawberries, blueberries, and cranberries are loaded with fiber, vitamins, and plant compounds (phytochemicals) that help widen arteries, which helps blood to flow smoothly. They are also rich in antioxidants, low fat, free of saturated fat, and a good source of fiber and vitamin C. That is why they are said to help lower your risk of developing chronic diseases and studies suggest blueberries may even improve memory!
Quinoa is one of the most protein rich foods. You can substitute with quinoa for white rice or pasta when you’re trying to add more fiber and nutrients to your diet. It, easy to digest, gluten-free, and high in protein and useful if you have type 2 diabetes. It provides as much protein as a bowl of rice, without spiking your blood sugar. For your information, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can’t produce themselves!
Salmon is high in Omega-3 fatty acids and is a great source of protein. It is low in calories and saturated fat and it is also high in B vitamins and good source of Potassium! Salmon may reduce the risk of heart disease and may benefits for weight control
- Green tea
This ages old health secret has been used as a natural remedy for everything from cancer to heart disease because green tea leaves contain the compound epigallocatechin gallate (EGCG). This antioxidant is believed to have several health benefits.
There are so many other superfoods you can take! Remember to include superfoods in your diet to get the benefits! There’s no one diet that is right for everyone, so it’s important to follow a healthful eating plan that’s packed with tasty foods and that keeps your unique lifestyle in mind.
AND REMEMBER TO EAT RAINBOW!