This is my ultimate go-to nutritional guide to superfoods, telling you all you need to know to power up your plate! Keeping active and eating a super food packed balanced diet maximises your chances of achieving a healthy body. Try to build a varied diet from wholesome nutritious foods from each of these five key groups:
1. Fruit and vegetables
Try and eat at least three portions of vegetables and two portions of fruit each day. Research shows that people who eat a diet based on plenty of fresh fruit and vegetables tend to have a lower incidence of age related diseases such as heart disease, high blood pressure, cancer, dementia and cataracts. Fruit and vegetables contain a powerful arsenal of disease-fighting compounds including vitamins, minerals, fibre and phytochemicals. No single fruit or vegetable contains all the nutrients you need so it’s important to include a wide variety.
- Nitrates in beetroot improve the blood flow to your brain
- Vitamins and phytochemicals in raspberries help protect your eyes
- Tenderstem broccoli contains cancer-fighting phytochemicals
2. Starchy carbohydrates
These come in many different guises and many of the carbohydrates we choose have been stripped of much of their fibre and nutrients. Refining wheat to produce white flour removes over half of the B vitamins, 90% of the vitamin E and almost all the fibre content. Choose unrefined carbohydrates such as wholegrains, beans and pulses, and aim to eat three portions of these every day.
- A type of fibre found in barley called beta-glucan helps to reduce “bad” cholesterol (LDL – low density lipoprotein).
3. Calcium-rich foods
Calcium is essential for building strong bones and teeth and is particularly important whilst bones are still growing. Aim for at least two portions of calcium each day – milk, yoghurt and dairy products are a good source of calcium as well as providing additional nutrients such as vitamins A and B2.
If you don’t eat dairy foods then try almonds, fortified soya or nut milk, sesame seeds, kale, broccoli and bak choy.
4. Healthy proteins
Protein should ideally provide 15-20% of your calorie intake each day. Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Choose healthier proteins such as oily fish, beans, pulses, nuts and seeds – in addition to the protein, they also contain other health promoting nutrients such as omega-3 fatty acids, vitamins and minerals.
- Oily fish such as salmon, mackerel, trout and sardines are rich in omega-3 and help power your brain
5. Healthy fats
Fat is essential for your health, but most of us consume far too much of it, and the wrong sort. Eat no more than 30% of your calories each day from fat, including no more than 11% from saturated fat. Wherever possible, avoid saturated fats and trans-fats as these increase levels of LDL (bad) cholesterol in your blood. Instead opt for unsaturated fats such as olive oil and foods such as avocados, nuts, seeds and oily fish.
A note about Reference Intakes (RI)
Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.
The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.