Energise yourself with this easy super food eating plan

Written by Catherine Saxelby on Thursday, 16 September 2010.

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!


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


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


  • Grilled lamb cutlets with basil pesto sauce
    with broccoli, green peas, carrots
  • Glass of red wine (optional
  • Berry yoghurt with extra fresh blueberries


  • Apple, oat and linseed 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


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