Superfoods

Dear Alice,

Any “Superfoods” (a nutrient-rich food considered to be especially beneficial for health and well-being) you recommend? What are the best options?

APPLES

Could an apple a day keep the extra pounds away? Possibly! Apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss. Apples contain pectin, an ingredient that naturally slows digestion and helps you feel full. Many studies show that eating a whole apple with your meal (as opposed to apple juice or applesauce), is a natural appetite suppressant, helping you consume fewer overall calories without feeling deprived. It’s a chain reaction; the slower you digest, the fuller you feel, the less you crave.

Cooking your fruits and vegetables can affect heat-sensitive nutrients. However, the nutritional value of cooked apples are quite similar to that of fresh apples. Beware of OVER cooking your apple, which CAN deplete it of some of its nutrients.  Also, beware of added ingredients such as sugar or nuts which will change the nutritional value.

Each medium apple has about 95 calories, which mostly come from its 25 grams of carbohydrates.  Aside for apples having a high source of potassium, apples are also a good source of antioxidants, vitamin C, and fiber. A baked apple is one of the easiest healthy desserts to make. Just bake your cored apple in the oven with a bit of shredded almonds, your choice of sweetener and cinnamon in the middle and wait until it is soft. I like to top mine with some granola or rolled oats for that extra crunch. Just be sure not to skip eating the peel, which contains much of the fruit’s nutritional benefit such as fiber.

ARTICHOKES

Artichokes are a super fun food to eat, and add a lot of flavor and crunch to salads and side dishes.  They are one of the highest fiber vegetables and have a whooping 4 grams of protein which is quite high for a vegetable. Fiber keeps the digestive system running smoothly and relieves conditions like constipation and diarrhea. Fiber helps with weight loss because it has the ability to swell and expand in your stomach and intestines, soaking up fluid and giving you the feeling of being satisfied longer. This makes it harder for you to overeat, in addition, it also helps balance cravings due to the fiber’s ability to stabilize blood sugar. A single boiled artichoke contains approximately 10.3 grams of fiber! Curb your appetite before a meal and enjoy this veggie as a pre-dinner appetizer or have it before you go to any social affair to help avoid cheating (just remember to take a mint or brush your teeth as it can affect your breath).  You can prepare a refreshing green salad with artichokes, add it to a combination of asparagus and broccoli or grill it with salt and black pepper. Because of it’s immense natural flavor you can’t go wrong.

Avocados

AKA “the good fat.” There are plenty of reasons to love this creamy superfood, a healthy fat loaded with fiber, monounsaturated fat, potassium, magnesium, folate, and vitamins C and E.  Adding a quarter of an avocado as a fat to your meal can reduce food cravings later in the day. Some of the best facial cleansers contain avocado, which is loaded with vitamins and minerals that help maintain healthy skin.  There are countless ways to enjoy the fruit (yes, technically it is one).  Sliced avocados lend a “buttery nutty taste” and delicious flavor to sandwiches and salads. Simply add freshly squeezed lemon and spices, and enjoy as is. You can also whip the avocado into a puree, add herbs and citrus juice to make a creamy salad dressing, or add it to a veggie omelet.

 

Of course, there are many more amazing Superfoods that are beneficial but those are my top 3! Hope it was informative!

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Alice Harrosh, is a nutrition counselor and manager at Nutrition by Tanya, with 10 locations plus a brand-new one in Queens. Alice knows that making healthy choices is not always easy, as she has been through the struggle herself. As an optimistic person, Alice’s favorite quote is: “It’s never too late to start eating better. If you have a bad morning, make it a better afternoon.” For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit www.nutritionbytanya.com or call 844-Tanya-Diet (844-826-9234). For daily tips and inspira-tion, you may follow @nutritionbytanya on Instagram.