Salmon with roast tomatoes and squash, blueberry and walnut flapjacks, spinach and bean salad… Mediterranean vegetables…even a nice cup of tea…

Believe it or not, these are just some of the foods that can really boost your nutrient intake.

There are 25 superfoods that no healthy diet should be without. These are all foods that are rich in nutrients, vitamins, minerals or other powerful plant chemicals, they are often low in calories too.

Berries (Blueberries and Cranberries)
Chick peas
Natural Yogurt
Oily Fish (Salmon and Mackerel)
Olive Oil
Sweet potato

So do your diet a favour and add more variety!

Oily fish – Salmon and Mackerel
Oily fish are a good source of protein and omega-3 fatty acids

Omega 3 fats
Essential fatty acids that may help maintain a healthy heart. Good sources of this polyunsaturated fat are oily fish such as mackerel, herring, sardines and salmon, as well as walnuts, linseeds, pumpkin seeds, rapeseed oil and dark green leafy vegetables.

Oats and Beans
Both foods are high in soluble fibre and carbohydrates and give a slow release of energy. They will fill you up and help keep the urge to snack at bay.

Including at least 25g of soya protein in your diet a day has been shown to help reduce blood cholesterol and it’s not that hard to do. Products such as Soya milk and yogurts, Tofu, Frozen Soya beans are available.

This meat is low in fat and calories. As a great source of protein, don’t save turkey just for the annual Christmas feast – used minced turkey instead of beef or turkey steak where you’d usually use chicken or pork.

Natural Yogurt
A good source of calcium, there are more types of yoghurt available almost every day! Whole milk, low fat, Greek and probiotic – the choice is yours and all types have their merits – just check the label for the fat content!

Fancy a cuppa?
Tea is an important source of fluid and can count towards your daily intake of 8 cups of fluid. Tea without milk has no calories. Using semi-skimmed milk adds around 13 calories per cup, but you also benefit from valuable minerals and calcium. The antioxidants, hydrating properties, caffeine and fluoride found in tea mean that you need never feel guilty about reaching for the teapot.

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March 21, 2017