In the spirit of quality time with family and friends, everyone isn’t able to get sick this season. We can, however, keep away the next cold or the onset of the flu by adding some vegetables or adding some new spices to our meals.
Foods that contain the highest amount of minerals and vitamins could be considered a Superfood. They aid in ensuring that our bodies function at their peak, whatever the season. Theresa Ferdinand, the Manager of Employee Health and Wellbeing for Monument Health, says, “Nutrition is key, not only in preventing and treating chronic conditions but in being able to be at your peak and perform all day long.”
FRESH, FROZEN, OR FRIED?
The best guideline is to consume superfoods in their natural state as you can; however, cooking them will not eliminate their nutritional significance. Avoid grilling or cooking in any way possible. Instead, please keep them in a simmer, stewing, baking, or simmering. This goes for processing, too. Frozen fruits and vegetables lose little of their nutritional value and can last longer. Theresa warns, “When choosing canned foods, beware of the salt content with vegetables and the sugar content with fruit. Look for products with no salt or sugar added. Fresh or frozen are your best options.”
ALL ABOUT THE VEGETABLES
It’s not surprising that a large portion of superfoods are fruits and vegetables because they provide an assortment of nutrients. The red and orange varieties are a popular choice during this time of year since they are rich in amounts of Vitamin A and C as well as beta-carotene, which boosts immunity. Carrots as well as squash, as well as tomatoes, make great options and are versatile enough to be used in almost every dish. They are also well-known superfoods, provided you stay far from processed or bleached varieties. Brown rice oats, meal, and quinoa are excellent base materials to build upon as they are rich in levels of iron and zinc.
BRING ON THE PROTEIN
When you add meat to your meals, The best method to get the most benefit is to choose products that were raised in the closest way to their natural diet as is possible. Consider labels like wild-caught or fed grass to get a good starting point. Seafood is generally healthier than other kinds of meat. Salmon is a particularly good choice. It’s one of the few sources of Vitamin D, which is hard to find during the winter months.
SPICE IT UP!
An easy method to add a bit of spice to a meal or beverage is using herbs. Cinnamon is a popular spice during this time of year, and including it in recipes can aid in lowering cholesterol and blood sugar. Turmeric is another popular spice that has a variety of benefits. It reduces inflammation and can enhance memory. For the adventurous, including cayenne or chili peppers may boost metabolism-Be. Be careful not to overdo it, as it can trigger discomfort and nausea in sensitive stomachs.
LIFE IS SHORT, EAT DESSERT
Healthy eating doesn’t mean that you must cut out dessert. Making a few adjustments to your standard baking recipe can make a difference! Exiting the white flour portion for coconut is an excellent method to increase the amount of fiber. Also, trading dark chocolate for milk adds zinc and antioxidants. Pumpkin is an ideal base for winter or fall dessert and is a great source of fiber and zinc, along with vitamin C. Its benefits are hefty enough that you can even add an ice cream dollop over it without guilt!
Tips for Picky Eaters
Although all these superfoods are good for our health, they’ll only have value if they’re consumed. How do you convince your kids to give it a go, like pumpkin or turmeric? Here are some suggestions to persuade your children to try it out:
Provide options.
The mere fact of having two healthy options can help kids feel they are in control. It’s because kids fight for their autonomy and independence, so providing them with choices can make them feel empowered, even when it’s a choice between carrots or peas.
Let them peek inside.
Go to the farmer’s market to view a wide array of fresh produce and also find recipes that you can try. It is recommended that the Mayo Clinic recommends asking what your children would like for their meals when you create your shopping list or having them assist in the kitchen basics like measuring ingredients. Being an integral part of the cooking process helps them.
Try concealing the healthy food items.
One easy recipe to begin with is to add sweet potatoes to mac and cheese. It’s one of the dishes that kids tend to prefer, and the cheese works wonders to mask the taste and the color of potatoes. After they’ve gotten used to it, you can test to incorporate it into the final product.
Be careful not to push the issue.
While it isn’t easy, letting your child lead the conversation can open up food for further exploration. In the event of a struggle, trying to force something could result in resentment towards both the food as well as the process.
Stocking the Pantry
What are some of the most accessible superfoods that you can incorporate into the meals of your family? Here’s the list of our favorite foods!
FRUITS AND VEGETABLES:
* Carrots
* Garlic
* Fennel
* Berries (blueberries, strawberries, etc.)
The seeds of pumpkins
GRAINS:
* Oatmeal
* Brown rice
* Quinoa
* Millet
* Buckwheat
SPICES:
* Turmeric
* Cinnamon
* Cayenne
* Ginger
* Cardamom
PROTEINS:
* Eggs
* oily fish (salmon or sardines.)
* Greek yogurt
* Pine nuts, almonds, and peanuts
* Beef fed on grass
Whatever your current food routine is, Don’t attempt to switch things around completely. Small, simple changes are more effective than trying to alter your whole way of life. Theresa says, “I wish we could convince people to not think about things as ‘a diet.’ People go on this diet, that diet, or whatever. Focus instead on healthy eating and making good food choices.” Include one or two of our suggestions into your routine, or use healthy substitutes when it’s simple, and you’ll be more likely to benefit from superfoods in your everyday life.