Super foods for a Super You!



Dietvana would like to share nutrient powerhouse foods that make you feel great and energetic every day and of course they are part of a healthy menu.


The foods that we are going to list must be on our supermarket list every week because they have incredible properties to mention a few:


  • Anti-inflammatory

  • Rich in prebiotic and probiotics

  • Anti-carcinogenic

  • Low in calories

  • Rich in fiber

  • Decrease cholesterol

  • Plus they provide a lot of positive energy every day.


A list of superfoods and how to incorporate superfoods in your daily menu is below::


Avocado ~ use as a healthy alternative instead of butter in your breads

Wild Blueberries ~ make a blueberry smoothie for breakfast to energize your morning

Berries ~ make a great snack

Garlic ~ use garlic to flavor your meals and dressings made at home

Olives and Olive Oil ~ olives are great for savory snacks

Broccoli ~ broccoli is a great side dish for dinner

Cauliflower ~ cauliflower rice is a great substitute for rice to help with weight loss and assist in lowering blood glucose.

Dark Chocolate ~ eat dark chocolate when your body asks for something sweet and accompany it with some fresh strawberries

Asparagus ~ excellent side dish to accompany grilled protein or fish

Kale, Spinach ~ have a very nutritious salad with these ingredients

Yogurt and Kefir ~ try to make your own yogurt or kefir at home to strengthen the immune system. Add chia seeds and fruit to make it a super breakfast

Lime, lemon or citrus fruits ~ add orange, kiwi or grapefruit to your breakfast. Alternatively, drink lemonade made with stevia at noon or make a healthy homemade dressing with olive oil, spices and garlic for your salads.

Sweet Potatoes ~ excellent complex carbohydrate you can eat it at lunch or dinner in recommended amounts

Bell pepper ~ excellent low carb side dish, roasted peppers are very delicious

Beans ~ mix beans in your salad, as a plant based protein

Pineapple ~ delicious snack option with many anti-inflammatory properties

Salmon ~ include salmon twice a week to increase your intake of Omega 3,6

Nuts ~ preferably unsalted as snacks or you can have nut butter in the morning instead of animal fat. Add nuts to your salads to get the energy going

Beet ~ rich in folate helps the proper functioning of the brain, strengthens bones, helps growth, have to include them in meals such as salads or bowls

Flax and Chia Seeds ~ are powerful seeds packed with antioxidants, omega 3, minerals and fiber add them to your yogurt or kefir to strengthen your immune system


Tip:

You can make flaxseed or chia seed water to reduce inflammation. In a glass of water of approximately 240 milliliters 8 ounces place 1 teaspoon of flaxseed or chia and stir. Wait for it to soak for 6-12 hours so that it forms a gel. When 6-12 hours have passed use a strainer (separate the water from the seeds) to only drink the water with the gel from the seeds and then consume.





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