What makes a food super?
We’ve always had food – at least some food. So how did it become super? And what are the qualifiers to becoming a superfood, anyway?
The term superfood loosely originated around World War I as part of a food marketing strategy for bananas. Fast forward 100 years and the term has translated into hype. Let there be hype if the food is healthy.
The qualifier to make the superfood list is a food offers high levels of nutrients linked to the prevention of a disease or has health benefits beyond its nutritional value. Here are some superfoods on the list, according to the American Heart Association:
Beans & Legumes
Plant-based source of protein
Provide fiber, magnesium and phytonutrients
Berries
High level of flavonoids
Can lower risk of heart attack in women
Dark Leafy Greens
Packed with nutrients, fiber and antioxidants
Low in calories and carbohydrates
Nuts & Seeds
Provide protein, fiber and unsaturated fats
Best options are unsalted
Oats
Whole-grain source of dietary fiber
Can lower risk of heart disease stroke and diabetes
Pumpkin
Provides fiber, potassium and vitamin A
Canned is a convenient, nutrient-loaded choice
Salmon
Protein
Provides Omega-3 Fatty Acids
Skinless Poultry
Usually leaner than beef
Grilled, roasted or baked
Yogurt
Provides calcium, protein and vitamin D
Best options are low-fat or fat-free
“Think about creating a super plate,” said Maurine Maneely, Manager, Clinical Nutrition at Genesis Hospital. “One that contains healthy, colorful, flavorful foods. Plant-based foods, like fruits and vegetables and whole grains to promote better health.”
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
We’ve always had food – at least some food. So how did it become super? And what are the qualifiers to becoming a superfood, anyway?
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(Quiz) Microwaves save time, but what about your health?
After a long day at work and a night of kids’ activities, a microwave can be a lifesaver. Who has time to cook a meal in the oven when you get home at 8:30 p.m.? However, is the microwave saving or hurting us? Take our quiz to find out. As we know, most people using a microwave have very little spare time. So, our quiz is only four questions long. As fast as cooking your microwave snack, this quiz will be done.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor
After a long day at work and a night of kids’ activities, a microwave can be a lifesaver.
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Simple substitutions equals 10 pounds/year
If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.
If you haven’t kept a log, give it a try. Get out your red pen, and on your food log, write down or circle the three foods that are highest in calories. Then think of strategies to reduce the calories from these foods. Can you eat less, substitute a lower fat/lower sugar version, or replace it with a lower calorie healthier version? By making a few small changes, you can lose weight – without going to the gym every night.
If you cut 100 calories from your daily food intake, you could lose as much as 10 pounds in a year. Give it a try and see how you do. Below are a few suggestions to help you get started.
Breakfast
Replace your morning glass of juice with reduced sugar juice or eat an orange.
Switch out 1 ounce of cooked pork bacon for 1 ounce of turkey bacon.
Trade ¼ cup of regular pancake syrup for ¼ cup of lite pancake syrup.
Try replacing 2 fluid ounces of flavored coffee creamer with 2 fluid ounces of fat free half-and-half.
Lunch
Replace 1 cup of a cream-based soup with 1 cup of a broth-based soup.
Skip the cheese on your burger, sandwich or salad.
Choose carbonated fruit-flavored water instead of regular soda.
Trade a 6-ounce yogurt with fruit on the bottom for a 4-ounce light yogurt with fresh fruit.
Dinner
Make your tacos with 3 ounces of grilled chicken breast instead of 3 ounces of ground beef.
Choose one slice of thin crust pizza, instead of a slice of pepperoni pan pizza.
Replace pork or beef sausage with either turkey or chicken sausage.
Replace 2 tablespoons of stick butter with 2 tablespoons of a reduced-calorie margarine spread.
Snacks
Munch on five reduced fat vanilla wafers, instead of one big chocolate chip cookie.
Use ¼ cup fat free ranch dressing, instead of French onion dip.
Replace half of the oil in your favorite baking recipe with unsweetened applesauce.
Now, that’s not so hard, is it? And you didn’t even work up a sweat.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
If you’ve ever kept a food diary logging every morsel you pop into your mouth every day, it can be jaw dropping.
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