Superfoods Vs a Balanced Diet: Which is Better?

Nutrition // 12WBT Staff

Fact: you can still have a super diet without having to splurge on expensive superfoods. It’s all about a balanced diet – not just a few superfoods that proclaim to be do miracles. We asked our nutrition team for their top supermarket foods that pack a nutritional punch, are affordable and taste great!

10 Super Supermarket Foods

1. Yoghurt

A great source of calcium; low in fat and high quality protein make yoghurt an all-rounder. It’s also a good source of good bacteria!

2. Tomatoes

Contain a powerful antioxidant called lycopene, which is found in red or orange fruits and vegetables. Toss them in a salad, or make a yummy pasta sauce with fresh tomatoes.

3. Soy

A high quality protein, whole soy foods are an excellent source of fibre, B vitamins, calcium, and Omega-3 fatty acids. If you’re vegetarian (or not!) tofu, tempeh or miso are a great addition to any dish.

4. Dark chocolate

The higher the cocoa content, the better! Dark chockie is a rich source of flavanols, antioxidants that are known to help lower blood pressure, increase blood flow and improve action of insulin.  But don’t go crazy! Chocolate is very high in energy, so enjoy in small quantities.

5. Fish

Another supermarket hero, fish is high in Omega 3. good sources include salmon, herring, sardines and supplement capsules for vegetarians.  Fish oil gives protection against heart disease, rheumatoid arthritis, and has health benefits for depression, ADHD and dementia/alzheimer’s.

6. Berries

Fresh, whole berries are one of the best supermarket superfoods.  Berries contain lots of fibre, are high in antioxidants. Three serves of berries per week is linked to lower risks of heart attacks

7. Tea

The humble teabag is rich in antioxidants, and some research has shown it may slow cancer growth and lower heart disease. Black and green tea varieties are good for you, so try some different types. Fact: milk does not inhibit absorption, so enjoy a splash of milk in your tea.

8. Nuts

High in good fat, Vitamin E and a good source of fibre and protein, nuts pack a nutritious punch. They’re high in calories though, so enjoy a small portion each day, and avoided the roasted and salted varieties.

9. Oats

The humble oat is so affordable, but also so good for you. It’s a terrific source of protein and B group vitamins, low in fat and a great source of fibre, that helps to reduce cholesterol and makes you feel fuller for longer. Start your day with a bowl of porridge!

10. Cruciferous vegies

We’re talking broccoli, cauliflower, turnips. brussel sprouts, kale, bok choy, cabbage, radish. broccoli. These varieties are high in A, B and C group vitamins and fibre, are said to have cancer-fighting properties, and will keep you full.

Variety is the Spice of Life

How many different foods do you eat each day?  30 is the target, so why not tally them up one day.  The average australian eats between 15 and 18 – you might be surprised by how many (or how few) you consume!

Mix Things Up With These Tips

  1. There are over 50 different types of fruit and vegies available at any time of year, so mix things up! Use a range of fresh ingredients over the course of a week, not just the same staples each time you go into the supermarket (we’ll all guilty of this).
  2. Go nuts for nuts!  All types are good, but keep it to a small amounts as they’re very calorie dense.
  3. Choose recipes with more ingredients to get more variety.
  4. Alternate your breakfast – most of us eat the same thing every day so mix it up!

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