What are super foods?

We talk about super foods quite a bit at camp, but what are they? Super foods are said to be rich in particular nutrients. This could be an antioxidant, thought to ward off cancer; a healthy fat, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colors and smells, which can have numerous healthful benefits.  For our guests staying at the fitness camp, we try and make sure each meal has at least one super food in it.   You can do the same at home!  Here are a few of our favorites to keep on hand:

1. Avocado

• A medium avocado contains 17 grams of carbs and 11 grams of fiber, that is almost half of your daily recommended intake for fiber!

2.  Artichoke

• A medium artichoke contains around 14 grams of carbs and 10 grams of fiber, it is high in Vitamin C, packed with antioxidants, and has anti-inflammatory properties.  It full of folate, potassium, magnesium, and has 4 grams of protein.

3.  Raspberries

• A cup of raspberries contains 15 grams of carbs and 8 grams of fiber.  They are high in Vitamin C, packed with antioxidants and also have anti-inflammatory properties.

4.  Blackberries

• Just like raspberries, the compounds that give blackberries their beautiful color also are potent disease fighters!  Just like the raspberries as well, a cup contains 15 grams of carbs and 8 grams of fiber.

5.  Lentils

• One half cup of lentils contains 10 grams of carbs and 8 grams of fiber, they are a great source of protein and fiber and also contain saponins which may help lower cholesterol and blood glucose levels and reduce heart disease.

6.  Black Beans

• Black Beans are also a legume, like the lentil, and contain all the same health benefits.  They are a little higher in carbs at 22 grams in a half cup, but they also pack 7 grams of fiber.

7.  Broccoli

• One cup of the green stuff contains 9 grams of carbs, 6 grams of fiber.  This cruciferous veggie has cancer fighting properties.

8.  Vegetable Beef Soup (Low Sodium Chunk Vegetable Beef)

• 18 grams of carbs, 6 grams of fiber, and 14 grams of protein with only 50 grams of sodium!  It has to be this exact variety from Campbell’s to get this nutritional profile.

9.  Pear

• A medium pear contains 20 grams of carbs and 4.5 grams of fiber!  Wash them and eat the skin to get the fiber and eat them while they’re still green to minimize the sugar.

10.  Apple

• An apple a day gives great plant nutrients and a nice dose of fiber.  A medium apple contains about 23 grams of carbs and 4 grams of fiber.  Same with the pear, the apple needs to be washed and the skin needs to be eaten to get the fiber benefits.

11.  Oatmeal

• Stick with the minimally processed old-fashioned rolled oats or steel cut oats for the best health bang for your buck!   A cup of cooked oatmeal has 27 grams of carbs and 4 grams of fiber!

12.  Barley

• Barely is the lowest glycemic grain of those tested so far, it is the grain that is LEAST likely to spike your blood sugar.  A half cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber!

Next time you’re out grocery shopping throw a few of these Super Foods in your cart and reap the benefits!