Share this:
Depending on who you listen to, there are any number of “superfoods” that you should be eating every single day. These foods are supposed to be so packed with nutrients that you would be doing yourself a disservice by not eating them. Let’s take a look at what various experts think you should be eating every day:
1/2 cup blueberries
1/2 cup strawberries
1 papaya
1 cup pineapple
1 mango
3 fresh apricots
1 banana
1 kiwi fruit
1 apple
1 avocado
12 ounces orange juice
8 ounces pomegranate juice
8 ounces cranberry juice
16 ounces skim milk
1 cup green tea
1 glass red wine
1 cup beans
1/2 cup tomatoes
1/2 cup butternut squash
1 sweet potato
1 carrot
2 broccoli spears
1 chili pepper
1 cup uncooked spinach
1/4 cup dried exotic mushrooms, like shiitake
2-3 cloves fresh garlic
4 ounces tofu or other soy
3 ounces wild salmon
1 1/2 ounces nuts, like almonds
1 egg
3 cups whole grain or 6 slices of whole grain bread
1 cup oatmeal
1/2 teaspoon cinnamon
1 teaspoon ginger
1 teaspoon herbs and spices, like rosemary and sage
1 teaspoon honey
2 tablespoons olive oil
2 tablespoons canola oil
1 ounce dark chocolate
Plus unspecified amounts of yogurt, dark leafy greens, brightly colored vegetables, pumpkin and other fruits, turkey, cruciferous vegetables, brown rice, onions, celery, and a number of other foods…
Phew! Forget, for a moment, that eating all of these foods in one day would push your calorie intake into the thousands; gaining 50 pounds would negate the health benefits from the various nutrients. Just think about how long it would take to prepare and consume all of this food in one day – every day!
It would be more realistic to just try and cram as many of these super foods into as many meals as possible. Vary it from day to day, and I’m sure you’ll be eating better than most everyone else anyways. Below are some suggested for eating your super foods.
Super Breakfast Foods
1 cup of oatmeal topped with cinnamon, ginger, and honey; 1 glass of orange juice
2 slices of whole grain toast topped with all natural peanut butter; 1 banana; 1 glass of skim milk
1 home-baked apple muffin made with whole grain flour, canola oil, honey, cinnamon, ginger, and walnuts; 1 glass of cranberry juice
1 cup fat-free yogurt topped with strawberries, blueberries, and wheat germ; 1 glass of pomegranate juice
Super Lunch Foods
1 large mixed greens salad made with spinach, carrots, grape tomatoes, shiitake mushrooms, sliced almonds, and fat-free dressing; 1 cup of green tea
1 turkey sandwich made with whole wheat bread, romaine lettuce, red onion, and tomato; sweet potato fries with ketchup; 1 glass of skim milk
1 serving of herb-seasoned pan-seared salmon; 1/2 cup whole grain brown rice; 1 cup of green tea
Super Dinner Foods
1 serving of your favorite tofu meat-substitute kicked up with chili pepper or garlic; cooked butternut squash; whole-grain dinner roll with canola-oil based spread; 1 glass of red wine (milk for the kids)
2 slices of pizza made with homemade whole-grain dough, diced tomatoes, fat-free mozzarella cheese, and as many vegetables as you’d like; 1 glass of skim milk
1 whole wheat pita filled with scrambled egg whites, diced red and green peppers, diced onion, and diced tomato; 1 glass of orange juice
Super Snack Foods
Celery and carrot sticks with yogurt dip
Tropical fruit salad (pineapple, mango, papaya, kiwi)
Traditional fruit salad (apple, banana, blueberries, strawberries, grapes, cantaloupe)
This is not medical advice. Just one mom’s thoughts on how to incorporate all of these nutritional suggestions into a reality-based diet for you and your family.
That’s me: Christina Gleason. I’m a writer, editor, and disability advocate. I'm a multiply disabled autistic lady doing my best in this world built for abled people. I’m a geek for grammar, fantasy, and casual gaming. I hate vegetables. I cannot reliably speak, so I’ll happily conduct business over email or messaging instead.
