Healthy Food Habits

How To Include Superfoods In Your Diet

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We eat for one of four reasons; we are hungry, we are angry, we are tired, or we are lonely. Uncovering why I eat was an important factor in gaining control over my eating habits. Now I eat because I'm actually hungry and my body needs energy. Getting to this point has not been easy, nor has it happened overnight.

Discover Why I Eat

I feel that it is necessary to briefly touch on the reasons for eating before sharing my daily meal plan since eating for the wrong reasons can lead to overeating and weight gain no matter what diet or meal plan you are following.

Before I eat, I decide why I am about to eat. If I am angry or stressed, then I should choose to exercise or have a hot bath. If I am tired, I will take a nap or go to bed early. If I am lonely, I will call or text a friend. If I am indeed hungry, then I may proceed with eating. Sounds ridiculously simple but most of us skip this vital step when headed to the kitchen or pantry.

What To Eat?

The following meal plan is a typical one that I follow most days - especially during the week when I am busiest with work - so that it requires little thought. I have included at least two superfoods into each meal or snack (in orange) because I believe they have superb nutritional value. Many books and articles have been written on the subject of superfoods and there are probably well over 100 superfoods to choose from. Just do some research and adapt this plan to include your favourites.

Meal Plan

Breakfast 7:00 am 

Blueberries, raspberries, greek yogurt, almonds, coffee with cinnamon and cream.

Snack 10:00 am

Gala apple, cheese, coffee or tea

Lunch 12:00 pm

Green salad with lettuce, cucumber, grape tomatoes, salad dressing, hard-boiled egg or chicken, water to drink.

Snack 3:00 pm

Bosc pear, cottage cheese

Dinner 5:30 pm

Salmon steak (wild, Alaskan) pan-fried in extra-virgin olive oil and garlic.

Mixed vegetable stir fry (cauliflower, asparagus, carrots, green pepper, bean sprouts) flavoured with soya sauce or balsamic vinegar and sprinkled with parmesan cheese.  

Almond beverage to drink

Snack 8:00 pm

Dark chocolate, green tea

 This menu gives me a full day's worth of calories and nutrition. I sleep well and have loads of energy than when I break from it and have lots of carbohydrates like sugar, bread and cereal. Healthy foods are essential to your body and mind in order to be top in fitness and function.