Catherine Saxelby's Foodwatch | Energise yourself with this easy super food eating plan

Energise yourself with this easy super food eating plan

It's not hard incorporating my top 20 super foods into your everyday eating. Here's a day's menu I've created to give you an idea of how you can easily work them in from breakfast, lunch and dinner. Yes, and snacks too!

 

 

Breakfast

Orange, cut into quarters
Bowl of oats topped with brown sugar and cinnamon
Cup of tea

Lunch

Salmon, avocado and baby spinach salad with vinaigrette dressing made with flaxseed oil, garlic and lemon juice
Soy and linseed thick toast

Dinner

Grilled lean lamb cutlets with basil pesto sauce
with broccoli, green peas, carrots
Glass of red wine (optional)
Low-fat berry yoghurt with extra fresh blueberries

Snacks

Apple, oat and flaxseed muffin
Snack pack of raw almonds mixed with raisins and apricots

 

Get the super boost, eat by the rainbow!

To give your diet an instant nutrition boost, simply exchange one commonly consumed food for another.

Colour is a good guide - the more colour a food has, generally the more antioxidants and vitamins it has. It's called eating by the rainbow, as antioxidants are often the pigments of fruit and vegetables.

Antioxidants work in many and varied ways - they can prevent damage by free radicals to our genetic material or cell membranes; they can assist the circulation and keep the arteries soft and flexible; they can lower inflammation. In this way, they may help prevent some cancers developing and slow loss of vision as we age. The research into antioxidant supplements has proved disappointing but there are still good reasons to get your antioxidants in their natural state from food. Here's how:

Swap this ….	…. for that super food
Iceberg lettuce	Darker lettuces such as mignonette, baby spinach, rocket
Potato	Sweet potato, orange kumera, parsnip
Green beans	Spinach, silverbeet, peas
Pears or apples	Oranges, mandarins, grapefruit, tangelo, berries, kiwi fruit
Potato crisps	Mixed nuts, salted cashews, smoked almonds
White fish fillets	Atlantic salmon, canned salmon, canned sardines
Puffed or flaked cereal	Oat-based cereal (muesli, rolled oats, oat and fruit flakes) OR Sprinkle a tablespoon of wheatgerm or lecithin over your favourite cereal
Coffee	Tea (green or regular), herbal infusions
Ice cream	Thick Greek yoghurt topped with cinnamon and honey

More information

• Read up on how I judge a food to be a super food or not.
• Discover my Top 20 super foods spread across all food groups.

 

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