A Colorful Diet: Eat More Superfoods | Bold Betties
April 09, 2015

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A Colorful Diet: Eat More Superfoods

For good health you need to eat the rainbow. Turn to superfoods for a powerful punch of nutrients.


Superfood has become quite the buzz word these days, but it with good reason.  Superfoods are healthy ingredients that contain a high concentration of vitamins, minerals and antioxidants.  A diet rich in superfoods is a key component in achieving overall good health and preventing illness.

In previous generations, the standard practice was to cook wholesome food from the scratch but unfortunately those days are all but gone for most people.  The modern diet is laden with sugar, saturated fat, preservatives and artificial ingredients.  Convenience has become a top priority and our health is paying the price. 

If you’re looking to lose weight, improve your health or just feel better, than you need a colorful diet; one that is rich in superfoods.  Vibrant colors and superfoods go hand-in-hand, think of items like salmon, kale, blueberries and tomatoes.  Eating a rainbow of colors will not only get you the essential nutrients you need, but also make meal time delicious and enjoyable.

Here’s a short list of colorful superfoods you can incorporate into your diet.

Almonds             

Avocado

Beans

               Beets

               Berries              

               Broccoli

               Cauliflower

               Chia Seeds

               Chard

               Flax Seeds

               Fish, including Salmon (wild caught)

               Grapefruit and other citrus

               Green Tea

               Greek Yogurt

               Kale

               Kiwi

               Mushrooms

               Papaya

               Pomegranate

               Pumpkin

               Quinoa

               Spirulina (green algae)

               Sweet Potatoes

               Tomatoes

When preparing superfoods it’s important to remember two important guidelines.  First, don’t overcook them.  High heat and long cooking can destroy the vitamins and antioxidants.  It’s best to lightly sauté or steam vegetables or enjoy the fruit raw.  Second, eat superfoods in the right combinations for maximum benefit.  Leafy greens like kale or Swiss chard should be eaten in combination with a healthy fat, like olive oil or avocado.  Ingredients that are high in iron, like quinoa, should be combined with a vitamin C rich food, like broccoli or citrus fruit.  Superfoods with lots of lycopene, like tomatoes, papaya and berries, should be combined with a healthy fat, such as almonds or olive oil.

Before you start worrying about spending hours in the kitchen cooking all these delicious ingredients, keep in mind that you can incorporate superfoods into your diet in easy ways too. 

  • Drink a cup of green tea every day
  • Add almonds to your salad
  • Swap two or three of your meats for fish
  • Spread some ripe avocado on your multigrain toast in the morning
  • Add chia seeds or kale to your smoothie
  • Add berries to Greek yogurt for lots of protein and antioxidants

It won’t take you long to realize how easy and beneficial it is to eat a colorful diet!


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