• Miranda Marie

Superfoods 101

Superfoods - you've heard the word before, but what makes a food 'super'? And why are they so super?


For food to get the grand name superfood it needs to have certain characteristics to qualify. Not every healthy food on the planet gets this important title, just because it's green or your mom swears it has vitamins, doesn't mean it is a superfood. By definition, superfoods are: foods that are thought to be nutritionally dense and thus good for one's health.


So even though a certain food is healthy, it has to be nutrient-dense to be considered a superfood, hence why not every green item gets the fancy label (we are looking at you iceberg lettuce). Okay, so now we know what the definition is, what are some examples of superfoods?





Kale: Did you really think a superfood list wouldn't include the almighty kale? Loaded in vitamin K and fiber, kale is an easy way to add a vitamin punch to your plate. How to eat it? - Salads, sauteed with garlic, in a smoothie.

TIP - Black kale is a little sweeter and more mild compared to traditional kale.


Bean/Legumes: With a one, two punch of protein and fiber, beans are a great way to add bulk to your meatless meals. Besides being great for your diet, beans are also an inexpensive protein source. With a mild flavor and a variety of kinds, beans are a great way to pack a protein punch.

How to eat it? Through some beans on top of your salad, into soups, or make a bean and herb salad as a side dish.


Nuts: We are NUTS about them (see what I did there!) Nuts are a great source of vitamins and minerals and offer a sweeter take to the foods on the list. The only caveat, nuts are calorie-dense as well. So, a few nuts can go a long way, be sure to watch the portion size of nuts and nut butter to make sure you are getting all the goodness without the extra cals.

How to eat it? Make homemade trail mix, or spread some natural nut butter on apples or celery.

TIP: Pre portion your nuts into baggies to help you get a better idea of portion size without going overboard.


Salmon: Fish is one of those tricky foods, as people tend to be afraid of it. The taste, the smell, how to prepare it. But salmon specifically is a great source of omega 3s and full of nutrients, which can help lower your risk of heart disease. How to eat it? Coat in olive oil, lemon, garlic, and dill. Oven bake at 400 degrees, for about 20 minutes (skin side down), or until flaky - viola perfect salmon every time.


Blueberries: Fruit is often referred to as nature's candy, and with the bright colors and delish taste, it is easy to see why. While you should keep portions in mind when it comes to certain fruits, blueberries are one type that we think 'the more the merrier.' A cup of blueberries is loaded in fiber and antioxidants and is a great snack or addition to a dish. How to eat it: Wash and go. Blueberries are a great snack on their own or add to yogurt, cereal, and smoothies.




Now you know superfoods, are just nutrient-dense foods, that you can pick up at your local grocery store. What kind of superfood dish will you be whipping up?

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Calgary Fitness, Yoga, Mind and Wellness Coach