Think healthy eating is going to cost a fortune? Not so, say experts.
Loading up on nutrient-dense “superfoods” can help keep you fuller for longer on fewer kilojoules — and for fewer rands too. Foods like beans, beetroot and broccoli aren’t going to break the bank — and if you skip ready-made meals and processed snack foods, you can afford pricier superfoods such as salmon too. Here’s how to shop for maximum health:
FIRST THINGS FIRST
The golden rule of shopping is always make — and take — a list. Nearly 70 percent of women who make a list forget to take it along to the shops with them, and experts estimate that up to 40 percent of our grocery purchases are based on impulse. These purchases tend to be high in fat and kilojoules and low in nutrients. Cut out and keep the list provided here to make sure you never forget healthy staples.
NEVER SHOP WHEN HUNGRY
You’ve heard this one a hundred times, but it can be difficult to avoid since most of us tend to hit the shops after a long day at the office. Instead, try to plan your meals for the week and do one big shop after a solid breakfast on the weekend. Planning ahead so that you can prepare a variety of meals using the same basic ingredients will save you time and money, and eliminates the added stress of scrambling for dinner ideas. But if rescheduling your shopping time isn’t a viable option, make sure you have a healthy snack (such as an apple and almonds) before facing the sweets aisle.
SCAN THE SHELVES
Don’t be sold on fancy packaging. Often the healthiest foods come in the dullest packages (think lentils and brown rice). Also, be wary of foods claiming to be nutritionally enhanced. Experts agree that in most cases, the minerals and vitamins added to these foods are in such small quantities that they’re unlikely to have a significant health-boosting effect. And by including more of the superfoods listed below, you should easily meet your daily vitamin and nutrient requirements.
16 SUPERFOOD MUST-HAVES
1. ALMONDS
Researchers at the University of Toronto in Canada found that when adults ate about 30 g of almonds a day (as part of a healthy diet) their LDL (“bad” cholesterol) levels dropped 13 to 20 percent — an amount comparable to the reduction that occurs with some medication. Almonds are also an excellent source of magnesium, vitamin E, fibre and monounsaturated fat.
How to eat As a snack, or chopped up and sprinkled over cereal or salads.
2. APPLES
An apple a day may actually keep the cardiologist at bay. Research suggests that eating apples regularly can reduce the risk of stroke and of dying from a heart attack. Apples are also the best fruit source of potent cancer-preventative substances called catechins.
How to eat You don’t need instructions for this one. Simply choose your favourite variety, rinse in cold water and munch away. It’s the perfect any-time snack.
3. AVOCADOS
Gram for gram, avos provide more heart-healthy monounsaturated fat, fibre, vitamin E, folic acid and potassium than any other fruit. They also exceed other fruit as a source of the potent antioxidant lutein, which may protect your eyes from cataracts and safeguard your cardiovascular system from atherosclerosis (hardening of the arteries).
How to eat Spread on bread or toast, add to salads or top a baked potato with guacamole (avo mashed with finely chopped fresh tomato and onion).
4. BEANS
They’re low in fat, rich in antioxidants and protein, and one cup of cooked beans can provide up to 12 g of fibre — nearly half the daily recommended dose. A recent study found that, on average, regular bean eaters weighed 3 kg less than their non- bean-eating counterparts. Experts recommend increasing your intake to three cups a week.
How to eat Adding beans to mince-based meat dishes is a cheap, not to mention healthy, way to flesh them out — they’ll be lower in fat and higher in fibre, keeping you feeling fuller for longer.
5. BEETROOT
Their sweet taste belies their kilojoule content — a small beetroot has only 90 kJ. This vegetable is a great source of folic acid, a B vitamin that protects against heart disease and cancer. “According to yoga nutritional therapy, women can benefit from eating beetroot because they help replenish iron lost in the blood during the menstrual cycle,” writes Jonny Bowden in The 150 Healthiest Foods on Earth (Fair Winds Press).
How to eat Chop into quarters along with potato, sweet potato, peppers and baby marrow and roast in the oven for a colourful, nutrient-rich side dish.
6. BLUEBERRIES
Despite their small size, blueberries are one of the most potent anti-dotes to oxidative stress, a process that ages you. The red pigments in blueberries appear to be responsible, says a study at Tufts University in the US. Blueberries also help your brain maintain its ability to produce dopamine, a chemical that is crucial for memory, coordination and feelings of wellbeing.
How to eat Fresh berries can be expensive and difficult to come by, but frozen berries are just as beneficial. Add to plain yoghurt, oats or smoothies for a breakfast boost.
7. BROCCOLI
Researchers have discovered a wealth of health-boosting components in broccoli, including two very powerful cancer-fighting substances called sulforaphane and indole-3-carbinol. Sulforaphane destroys carcinogenic compounds that you’ve ingested, and indole-3-carbinol may help your body metabolise oestrogen, potentially warding off breast cancer. But broccoli is more than just a cancer-basher — it’s also a great source of betacarotene and potassium, which lower your risk for heart disease.
How to eat Lightly steam and add broccoli to your lunch for longer-lasting afternoon energy. It’s high in fibre (4 g per cup) which slows your body’s release of blood sugar.
8. COCOA
It’s not just a myth: chocolate can be good for you. Cocoa, its main ingredient, provides plenty of antioxidant flavonoids, which fight heart disease and cancer. There’s a catch though. You only need a small amount and it has to be dark chocolate. Check out the label; the higher the cocoa percentage, the healthier it is.
How to eat That’s entirely up to you — but savour it as a special treat.
9. EGGS
Eggs are an excellent source of protein and energy-boosting B vitamins. In addition, egg yolks contain high concentrations of the antioxidants lutein and zeaxanthin, which may ward off age-related vision problems like cataracts and macular degeneration. They once had a bad reputation because researchers believed that eating high-cholesterol foods, such as eggs, elevated total cholesterol and increased the risk for heart disease. However, scientists now believe that saturated fat, not dietary cholesterol, is the culprit (and eggs don’t have much saturated fat).
How to eat Eggs are not just a breakfast food! For a quick and easy dinner for one, saut chopped onion, green pepper and spinach in a pan. Top with two beaten eggs, salt and pepper, and a little feta cheese. Place under the grill until the egg mixture hardens, and serve it with a slice of
low-GI toast.
10. FLAX SEEDS
It’s one of the few plant sources of omega-3 fatty acids, which are linked to decreased rates of heart disease, stroke and depression. Flax seeds also contain lignan, a phytoestrogen thought to improve cholesterol profiles.
How to eat You need to grind flax seeds to digest them and reap the health benefits. Place in a pepper grinder and sprinkle on salads, veggies or even your cereal.
11. GINGER
Research confirms the age-old notion that ginger is essential to good health. It contains several antioxidant plant chemicals, including gingerol, shogaol and zingerone, which help fight cancer and heart disease. Research has also shown that gingerol is as effective as aspirin at preventing blood clotting, making it a potential aid against heart disease.
How to eat Woolworths stocks frozen ginger “ice cubes” which you can keep in the freezer and add to meals as you’re cooking — no peeling or chopping required!
12. OATS
This perfect breakfast starch is high-fibre, low-GI and rich in B vitamins and minerals such as copper, zinc, and iron (which help keep skin healthy).
How to eat Cheaper than any other breakfast cereal, oats is high in fibre and will keep you feeling fuller for longer.
13. OLIVE OIL
Unlike most oils, olive oil packs plenty of heart-healthy monounsatruated fat and antioxidant polyphenols. In 2002, Spanish researchers found that people who ate a Mediterranean diet, which is rich in vegetables and olive oil, had lower risks of heart attack. What’s more, Italian researchers found that consuming olive oil significantly reduced high blood pressure in women.
How to eat Drizzle on salads and vegetable dishes, rather than using creamy sauces or mayonnaise-based dressings.
14. SALMON
Salmon tops the list of fish with proven health benefits. The omega-3 fatty acids it contains may protect against breast and other cancers and relieve autoimmune diseases like rheumatoid arthritis and asthma. A diet rich in fish like salmon can also decrease your risk of heart disease as the omega-3 fatty acids reduce triglyceride levels and normalise heart rhythms.
How to eat Use smoked salmon as a sandwich or wrap topping, or add to scrambled eggs. Fresh salmon fillets can be grilled in the oven with a little lemon juice — simple, delicious and your heart will love it.
15. SPINACH
Dark, leafy greens such as spinach and Swiss chard are low in kilojoules and rich in vision-protecting lutein, betacarotene and vitamin A. They’re also a good source of bone-building vitamin K which is especially important for women. A study published in the American Journal of Clinical Nutrition found that women who consumed more than 100 micrograms of vitamin K a day were nearly a third less likely to suffer from a hip fracture in life than those who ate less.
How to eatSteaming leafy greens brings out their bitterness; saut
16. TOMATOES
Numerous studies have found that people who eat a lot of tomatoes are significantly less likely to get cancer. Study results were strongest for prostate, lung and stomach cancer, although there’s some evidence that tomatoes protect against breast, ovarian and other cancers too. Lycopene, a carotenoid found in tomatoes, appears to be the source of the protective benefit.
How to eat In salads, soups, meat dishes, on sandwiches, or simply snack on mini-tomatoes.
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