5 Superfoods to Add to Your Diet

Lara Rondinelli-Hamilton RD,CDE

Are you trying to eat healthy at the start of the New Year? If so, make sure to include these Superfoods in your daily diet. These foods are referred to as superfoods because they contain high levels of vitamins, minerals, antioxidants, or omega-3 fatty acids, which can help decrease cancer risk, improve heart health — they may even help improve blood sugar control (since many of these foods are low in carbohydrates, too).

1. Beans and Lentils

Beans and lentils are an excellent source of fiber, with ½ cup of black beans or lentils providing 8 grams of dietary fiber. Plant foods rich in dietary fiber can may help protect against cancer, specifically colorectal cancer. Beans and lentils are a healthy carbohydrate with a lower-glycemic index, and they provide some extra protein too.

TIP: Add beans to soups, salad or tacos. If using canned beans, try to buy ones with no added salt or rinse canned beans well with water. Try making a meatless meal with lentils, such as a soup or veggie casserole.

2. Green Veggies

If you eat green, you will eat clean. You can't really go wrong with broccoli, Brussel sprouts, spinach, kale, and greens. These veggies are great sources of vitamin C, folic acid, Beta-carotene, fiber, and they contain nutrients that fight against cancer. In regard to diabetes, these veggies are especially good because they are low in carbohydrates and won't raise blood sugar levels.

TIP: Roasting veggies brings out their natural flavor and can't get any easier. Drizzle a little olive oil on the veggies and add minced garlic. Toss to coat and roast in the oven around 400-450 degrees for 15-20 minutes, turning occasionally.

3. Walnuts

Walnuts contain a significant amount of alpha-linolenic acid (ALA). ALA is the plant-based source of omega-3 fatty acids, which may help lower total and LDL cholesterol, therefore possibly decreasing risk of coronary heart disease.

Walnuts, like other nuts, are low in carbohydrates and don't raise blood sugar levels. One ounce of walnuts is approximately ¼ cup shelled halves and contains 190 calories, 4 grams carbohydrate, and 2 grams dietary fiber.

TIP: Eat walnuts by themselves as a snack or add to oatmeal, muffins, or salads. You can also crush and add as a light coating on fish, chicken or pork chops.

4. Berries

Berries are a great source of vitamin C and fiber. One cup of berries provides approximately 15 grams carbohydrates and 3 grams dietary fiber. Strawberries and raspberries are high in ellagic acid, which is a phytochemical that may help prevent cancers of the skin, bladder, lung, esophagus, and breast.

Remember to be aware of how many carbs are in the different fruits. Here's a list of the lowest carb fruits to help you.

TIP: Add berries to oatmeal, yogurt, or smoothies or just eat them for a refreshing treat.

5. Fish – tuna, salmon, mackerel

The American Heart Association recommends eating fish, such as salmon, albacore tuna, or mackerel at least two times a week. Fish can be good source of omega-3 fatty acids, which may decrease triglyceride levels and decrease growth rate of atherosclerotic plaque – which leads to heart disease.