For a nutritionist, the word “superfood” is kind of a double edge sword. I, for one, am excited about this new trend, and encourage people to eat superfoods. I can only hope my new term “superfood me” one day grows to be as well known as “supersize me”. On the flip side, I fear that following this trend, without educating oneself, can actually lead to nutritional deficiency, allergies and binge eating. Yet, I understand that not everyone has the time or ability to learn about, and stay up to date with all the nutritional information out there… the truth is, they really don’t have to go that far to be healthy. There’s a trick to knowing if a food is a superfood, and you’re in luck because I’m about to share it with you. Now you don’t have to be a nutritionist, doctor, scientist, or journalist to be the first to know if something you are eating qualifies as a superfood. The most important thing to remember is that there is no one food coming to save you, no one nutrient that holds the key to a long, healthy life. When it comes to making the right food choices, the key ingredient is the spice of life- variety.
Superfood: A nutrient-rich food considered to be especially beneficial for health and well-being.
That’s it! Any nutrient-rich food qualifies as a superfood. So what is a really good indication if a food is nutrient-rich?
No, not like smarties 🙂
Live, whole-foods, vibrant in color are packed with nutrients, antioxidants, amino acids, and fibre, all of which are especially beneficial to your health. Each color is unique in the essential nutrients it contains (for example, orange foods indicate a presence of beta-carotene. In your body, beta-carotene is converted into vitamin A–an essential nutrient for your eyesight and a powerful antioxidant) for this reason, to help avoid nutritional deficiencies and to ensure a wholesome, balanced diet, it is important to incorporate an abundance of all colors of the rainbow. When preparing each meal, one of my main goals is to decorate my plate with a prism of colours; greens, blue, yellow, red, orange, purple and so on. The more chromatic your plate, the more superfoods it contains and the more bountiful in essential nutrients. Of course, not every plate needs to contain all the colours, but as a general rule, I like to aim to consume all these colors in the span of a day.
Interior designers would agree with me that decorating is not limited to color. Additionally, adding an array of textures as you design your plate (ex. crunchy or chewy) plays a critical role in helping you feel satiated, invariably reducing food cravings after your meal. You often see an example of this in restaurants, when you order a salad, you may notice it is garnished with nuts, seeds or dried fruits.
Have fun with your meals, it’s not about labelling foods as “good” or “bad” and it’s not about counting calories. Fruits and vegetables are vibrant in color, high in nutrients and relatively low in calories. If your plate is mainly white, beige or brown, then it’s likely lacking a medley of nutrients. Mix it up!
Decorate your plate is part 2 of 5 simple ideas that changed the way I eat. Adding colour and texture to your diet is so elementary even a child could do it. In fact it’s an exciting, guilt-free way to introduce healthy eating habits to your children too.
I am looking forward to hearing if any of you implement these ideas and how they work for you. I invite you to repost or share with friends if you feel they may benefit from any of these posts. I am learning as you are, so your feedback on the blog is really appreciated by me and by other readers. Feel free to comment directly on the blog 🙂