What Makes Superfoods ‘Super’?

I’m sure superfoods isn’t a word unknown to you but, have you ever considered what makes a superfood super?

What is a supefood? According to information from the Mayo Clinic, Dr. Oz, Dr. Perricone and SuperfoodDrive websites a general definition of superfoods is foods that provide you with the necessary nutrients that directly support your health and wellness. Compared with less nutrient dense foods – especially processed foods - superfoods pack more for the punch.

I found it interesting that a common criteria for superfoods is that they are readily available. Typically, foods that are identified as ‘super’ meet most, if not all, of the following criteria:

• Good or excellent source of fiber, vitamins, minerals and other nutrients
• High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
• May help reduce risk of heart disease and other health conditions
• Low in calorie density, meaning you get a larger portion size with a fewer number of calories
• Readily available

The superfoods lists range from from 10 to 50 foods. Depending on who you ask (or what you read) you’re going to find a variety of different foods and with a significant amount of overlap. Of the lists I read, the foods that consistently appear include:

• Almonds*
• Apples
• Avocado*
• Beans (specifically red and/or black)*
• Blueberries*
• Broccoli
• Cinnamon
• Dark Chocolate
• Dried Fruits
• Extra Virgin Olive Oil*
• Flax Seeds*
• Green Tea*
• Oats
• Pomegranates
• Pumpkin
• Red Wine
• Salmon
• Spinach*
• Sweet Potatoes
• Whole Grains*

*Foods that are on my weekly menu at least 5 days of the week

On the Menu

Breakfast
Smoothies
Overnight Oats

Lunch/Dinner
Portobello Mushroom Burger
Matt Moore’s Enchiladas (leftovers)
Secret Ingredient Chili
BIG SALAD Salad Bar
Almighty Healthy Wrap
One dinner OUT

Snacks
Fruit Bowl with Oat Topping
Edamame Hummus with E2 Crackers
Kashi Cereal, 1/2 c almond milk

Dessert
Blueberry Dumpster Fire Cobbler

Condiments
E2 Basic Dressing
Raw Dijon Dressing
Salsa

Menu Planning Through the Lens

We went grocery shopping for next week last night and Whole Foods was our first stop.

I’m continuing to find ways to go as paperless as possible this year. I still haven’t found a menu planning app that I like but my grocery shopping is now paperless. Now that I think about it I’m sure there’s an app for grocery lists too.

Remember the Engine 2 Diet recipes I mentioned last week? Now, Whole Foods carries their product line. The crispbread and whole grain wraps are now staples in my pantry.

Choice Organic Teas gave me the opportunity to sample 4 of their different tea varieties and they did not ask for a review in exchange. I’m mentioning tea because I’ve gotten into the routine of drinking hot tea every afternoon at work (either with a small snack or by itself) and The Choice Organic Masala Chai (not pictured because I keep it at work) is my all time favorite. Honestly, it’s the smoothest chai tea I’ve ever had.

Another week of the Black Bean Wrap being my favorite meal.

What superfoods are on your menu regularly? Do you drink hot tea and have a favorite? Do you use a grocery shopping or menu planning app?

Tagged: blog hop, clean eating, food and drink, menu planning, nutrition, on the menu, plant-based diet, Vega, vegetarian, What's For DInner