Super Foods are foods high in antioxidants and phytochemicals that can help us live healthier and longer. Try incorporating some of these foods into your Live Fit Challenge this summer and all year.
Foods to Choose for May
· Nuts and seeds: Flaxseeds, pecans*, almonds, Brazil nuts, peanuts, walnuts and cashews
· Cantaloupe*
· Cold water fish: sardines, tuna, salmon, halibut, mackerel
· Soy milk
· Cabbage
· Artichokes
· Berries: Blueberries*, blackberries*, raspberries, cranberries, strawberries*
· Canola oil
· Dark chocolate (60 percent or higher cocoa or cacao solids)
· Prunes and raisins
· Honey*
· Pomegranate
· Sprouts (alfalfa, mung bean, etc.)
· Sweet potatoes*
Foods to Choose for June
· Nonfat and 1 percent fat milk and dairy products* (including yogurt and kefir)
· Oranges and other citrus*
· Tomatoes*
· Dry beans and peas
· Plums
· Romaine lettuce*
· Cinnamon
· Red bell pepper*
· Tea (green and black)
· Whole grains: Old-fashioned oatmeal, brown rice*, whole wheat breads/crackers, barley, rye breads/crackers, quinoa
· Purple grapes
· Avocado
· Pumpkin, butternut or acorn squash*
· Garlic*
Foods to Choose for July
· Apples
· Broccoli*
· Fresh herbs: Rosemary and basil
· Spinach*
· Brussels sprouts
· Carrots*
· Red cabbage
· Watermelon*
· Bananas
· Red leaf lettuce*
· Kiwi fruit
· Extra virgin olive oil
· Wheat germ
· Red onions*
*Choose fresh Louisiana products, when available.
Sources:
Dole www.dolesuperfoods.com
Jibrin, J. “The New Super Foods.” Woman’s Day.
USDA Nutrient Standard Database.
Pratt, S. and Matthews, K. Super foods Rx: Fourteens foods to change your life. NY. 2004
Crawford, T. (2007). Super Foods for Your Health Power Point
Compiled and Made Available By:
Mandy G. Armentor, MS, RD, LDN
Associate Extension Agent (FCS-Nutrition)
Vermilion Parish
Debbie Melvin, MS, CFCS
Extension Agent (Nutrition)
Lafourche Parish