ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Lets Talk About the Top Ten Nutritional Super Foods

Updated on June 5, 2012

Top Ten Nutritional Super Foods

Do you find yourself planning your weekly meal menus and wondering how healthy your food choices are? Have you ever found yourself standing in a grocery store aisle confused and confounded by all of the choices on the shelves? And, how about those ingredient lists…have you read any of those lately? If you pay any attention at all to the nightly news broadcasts, magazine and newspaper articles and internet feeds, then you can’t help but be aware that every day there is yet another food or ingredient that medical research is connecting to cancer, diabetes, coronary artery disease and a host of other major diseases…diseases that can kill you and your family.

Back In the Good Old Days

If you’re like me, you grew up eating pasta (made with semolina flour) dishes, beef and pork four to five nights a week, lots of fried chicken, bacon or ham and eggs with real butter on toast for breakfast (and sometimes for dinner) and all of the cookies, cakes, pies and crackers made with partially hydrogenated oils (shortening) that your mom and granny could feed you. And, if you’re also like me, you’re now wondering what all of that food did to your body over all of those years. Do you want to wonder the same things about your kid’s nutrition and health, both present and future?

Childhood obesity is a topic that could constitute a whole book but we’re not going there today. Today, we’re just going to talk about some basic good healthy food choices that you can make in you and your family’s diets to move them toward better health and hopefully smaller waistlines. Replacing some of the less healthy foods with healthier choices, a few at a time, can really help start to move everyone toward a healthier life.

Dairy Products:

Low fat or fat free plain yogurt is loaded with probiotics and lots of calcium and other nutrients including protein and potassium and can be a great way to make sure your family gets practically every nutrient needed to be healthy. Don’t like yogurt, then try skim milk. It only has about 83 calories per cup and can be slipped into coffee or cereal as well as many other foods to get the three recommended servings needed per day for good healthy bones and teeth. Dairy foods as a whole are probably the most complete nutritional category of food that your family…kids as well as adults…need throughout their entire lives for good health.

What about those Eggs?

As a child, I consumed thousands of eggs each year. I loved them as fried, sunny side up, scrambled, omelets or hardboiled. Later in life, we started to hear about an ugly term called “cholesterol” and how bad it was for you. Apparently “cholesterol” wasn’t bad enough because then, we began to hear about “good” cholesterol and “bad” cholesterol. And the age old family staple, the egg, took a tremendous hit when the medical community began to promote boycotts of the “incredible, edible egg”. They recommended only eating a maximum of two per week…WHAT? I used to eat that many every morning for breakfast! Well, now they’re saying that we should use common sense because now nutritionists are promoting the egg as it is loaded with something like 12 vitamins and nutrients that your body needs. They even have studies that are showing that if you eat eggs for breakfast, you’ll eat fewer calories the rest of the day and lost weight in the process without seriously affecting your cholesterol levels. Way to go, Egg!

It’s all Nuts about Nuts

If you’ve ever been on a calorie counting type of diet, then you know that eating nuts of any type as a snack can carry a hefty calorie price tag. They contain protein and fats and, therefore, constitute a red flag when dieting. While it is quite true that nuts are carriers of fats, the fats are monounsaturated fats (MUFA) which are actually GOOD for your body and your cholesterol levels. Let’s call them “heart-healthy fats”. Add to this the fact that they are high in fiber and lots of antioxidants and you have a great healthy food that can really satisfy a snack urge. The key here is to watch your portion control closely.

There’s more to Beans than Toots

Getting back to some grass roots food, let’s talk a little bit about beans. Small red beans, pinto beans and dark kidney are listed as the best but all beans contain substantial amounts of protein, antioxidants, fiber and other minerals and are low fat. They can be eaten alone or added to many other foods to enhance the flavor, texture and nutritional value. The USDA Food Pyramid recommendation for this food is 3 cups per week. There are some varieties, like edemame (whole soybeans) even boast significant amounts of omega-3 fatty acids and magnesium for your body’ nutritional needs.

Three Cheers for Broccoli…and Spinach

Yeah, I know…these are not particularly favored veggies. In fact, they probably rank right up there near the top for the “yuck” prize. Both of these veggies are loaded with vitamins and minerals and excellent sources of vitamin A…a vitamin that has been found to help boast the immune system and help fight some cancers. Vitamin A is also referred to as beta carotene and we generally think of this nutrient in terms of yellow or orange colored veggies but broccoli and spinach are both excellent sources.

How about those Berries!

This is one type of fruit that adding to your family’s diet will generate huge benefits. These little berry “packages” contain large amounts of antioxidants, phytonutrients, fiber and water. Their sweetness satisfies the appetite and helps keep blood sugar under control and they do this for a fraction of the caloric count that cookies, candies and other sweet snacks contain. Blueberries and cranberries are listed at the top of the list of recommended berries as they are the best sources of antioxidants and are readily available.

Ah…Let’s Not Forget the Sweet Potato…

Ok, how many of you out there just turned up your noses? Come on…let’s be honest. I used to have serious reservations about this veggie. In fact, I felt that a small tablespoon of the traditional sweet potato dish at Thanksgiving and Christmas was quite a significant gesture on my part. However, I have been researching this yellow-orange veggie and have found sufficient cause to adjust my thinking and eating patterns. It still isn’t a veggie that finds its way into my dinner menu often, not even on a weekly basis, but it is present more frequently than in my past. Why is this you ask? It is loaded with vitamin A and C, calcium and potassium, not to mention the fiber content is definitely worthy of mention. There are some other orange veggies that stand out from the rest, such as: pumpkin, carrots, butternut squash and orange bell peppers. These veggies also contain significant amounts of vitamins A and C, calcium and potassium.

Try the Salmon

Salmon is a fatty fish. But remember above we talked about heart-healthy fats? Well those are the fats…omega-3 fats…that are contained in this cold-water fish. This is a great source of protein, is low in calories, a good source of iron and is low in saturated fats (bad fats). The American Heart Association actually recommends eating this heart-healthy food twice a week. It can be grilled or baked; you can garnish it with sauces and chop it up and put it in a salad. The recommendation for the best salmon with the least amount of mercury potential is wild salmon. If you’re not partial to salmon, try other types of fish, like canned tuna.

Are you too busy to eat your Veggies?

In the fast lane kind of life style that many of us live these days, it can be very difficult to get the six to ten servings of veggies recommended by the USDA worked into your meals. If you suffer from this problem, don’t let your body continue to be deprived of the essential nutrients found in veggies. Veggie juices can help augment the actual veggies you are able to work into your meals. Good veggie juice choices are available on your supermarket shelves and they are packaged in convenient grab and go cans or bottles that make getting an extra serving or two of veggies fit right into your busy, hectic life.

Have you considered Wheat Germ?

Wheat germ is the core or center of the wheat seed and contains considerable amounts of thiamin, folate, magnesium, phosphorus, iron and zinc. This food can be incorporated into your diet by sprinkling it over yogurt, cereal and in salads. It can be added to muffins, cookies and pancakes. I have even used the toasted variety as part of the filling, along with the bread crumbs, in meatloaf, whether using turkey or beef.

As you can see, adding the top ten nutritional super foods to your family’s diet isn’t hard. And, you don’t have to do it all at once but rather, make little changes one at a time. In time, you will be eating a healthier way and you and your family will be healthier for it. Are you game? Go ahead, make a change today!


    0 of 8192 characters used
    Post Comment

    • mtskywtchr profile image


      7 years ago from Billings

      Great reminders for eating right.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)