New Year Superfoods


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New Year's Resolution with Superfoods

The end of one year and a start to another can be a time to reflect on your life and feel motivated to make changes. Over the years, research has shown that healthy dietary patterns can reduce risk of high blood pressure, heart disease, diabetes and certain cancers. Sometimes starting with big changes can be overwhelming, so it may be better to start with smaller changes and work your way up to bigger substitutes.

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Key Superfoods

1. Berries - berries are high in fibre as well as antioxidants and disease-fighting nutrients.

e.g. strawberries, blackberries etc. If berries aren't in season, simply buy them frozen and include them in your yogurt and smoothies for a twist.


2. Fish - a great source of protein and omega-3 fatty acid, which can help prevent heart disease.

The highest omega-3 fish content is salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.


3. Leafy Greens - dark leafy greens are full of vitamin A, vitamin C and calcium, as well as several phytochemical (chemicals made for plants that have a positive effect on your health). They also add fibre into the diet.

Add greens such as spinach, kale, collard greens, or mustard greens, to your salads, soups, stews and with other vegetables.

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4. Nuts - nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

e.g. Hazelnuts, walnuts, almonds, pecans. Add a handful to oatmeal or yogurt or have as a snack. But remember they are calorically dense, so limit to a small handful.


5. Olive Oil - Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.

Use olive oil in place of butter or margarine. Drizzle over vegetables or salads as a dressing.


6. Whole Grains - A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

When buying breads at the supermarket, look for the '100% whole wheat flour' ingredient. Add brown rise/quinoa rice to your diet.


7. Yoghurt - A good source of calcium and protein, yogurt also contains live cultures called probiotics. These 'good bacteria' can protect the body from more harmful bacteria.

Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit.

Ways to keep your diet interesting

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Before your week starts, write down a plan on what you're having for breakfast, lunch and tea. Also, make a list of healthy snack options for in between meals. This keeps you in the mindset and will help you shop more efficiently.


Keep your meals interesting with as much colour as you can. Your cells need a variety of vitamins, so why not add as many fruit and vegetables as you can to ensure you get the right nutrients, while making an eye-catching meal.

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No matter how healthy and strict your diet is, you're allowed a little cheat treat every now and then.

Some people find it successful to have one big cheat meal each week, some favour one small treat a day. It's up to you, but putting a plan in place so you can work it efficiently into your diet.


The new diet trend 'Meatless Mondays' is perfect for cutting out heavy meats from your foods. The idea is that you give up meat for a day and immediately reap the nutritional benefits of including more vegetables in your diet. It'll also do the environment some good as well!

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