Super foods - Make every mouthful count!
For optimum health and to achieve a healthy body weight, it is important to choose a wide variety of nutritious foods. The National Health and Medical Research Council (NHMRC) have developed suggested dietary targets for optimal health. For people trying to lose weight, the challenge is meeting these suggested dietary targets while keeping energy intake low enough for weight loss. To do this it is important to make every mouthful count, and include a wide variety of foods that are packed with nutrients. Below are 5 examples of nutrient dense foods or superfoods that can be included in a healthy weight loss plan.
1. Oats
This low GI grain can help to lower cholesterol, control blood sugar and provides valuable antioxidants. Oats contain a type of soluble fire that absorbs cholesterol in the bowels and flushes it out of the body. In addition they keep you feeling full for longer than other grains, which is great for people wanting to reduce their weight.
2. Yoghurt
Dairy foods have been found to increase the rate of fat excretion from the body; in fact people on weight reduction diets high in dairy products can lose almost twice as much body fat than a low calorie diet without dairy. Yoghurt has the added benefit of probiotics or friendly bacteria which offer multiple health benefits particularly for the bowels.
3. Blueberries
These brightly colored berries are one of the highest antioxidant foods available. They are a great for cancer fighting and also play a role in slowing down the aging process. They are low in calories, versatile and taste delicious.
4. Green leafy vegetables
Dark green leafy vegetables are a highly concentrated source of nutrition and very low in calories making them ideal for weight management. They contain phyto-nutrients, fibre and antioxidants including vitamin K, coenzyme Q10, folate and iron. One additional, daily serve of green leafy vegetables has been found to reduce cardiovascular risk by 11%.
5. Sardines
Packed with omega-3, zinc, vitamin D and Co Enzyme Q10, sardines are a versatile, inexpensive super food. They contain edible bones providing a great source of calcium and being low down on the food chain, these little fish contain lower levels of contaminants than bigger, oily fish.
Grilled sardines with rocket and mint salad
Ingredients
serves two - 6 sardines
2 cloves garlic, crushed and finely chopped
1 small fresh chilli, finely chopped
1 tbsp olive oil
1 cups rocket leaves
1/2 red onion, finely sliced
1/2 bunch fresh mint
Juice of 1/2 lime
Method
- Wash sardines under running water and remove scales. Set aside on kitchen paper. Mix together the garlic, chilli and half of the olive oil. Rub this mixture all over the fish, both inside and out.
- Put the rocket, red onion and mint in a bowl. Pour over the rest of the olive oil and the lime juice and toss through.
- Place the fish under the grill and cook for two minutes on each side. Serve with salad.
