20 Superfoods Checklist

Today I want to share a “20 Superfoods Checklist” to help supplement the 5 habits we’ve been working on over the last several weeks. This checklist was used during my Pn1 certification and is a handy way to build a grocery list and contains foods that are relatively lower in calories and higher in fiber, as well as rich nutrients.

When possible, I aim to get 1-5 servings of each of these foods during the week, depending on the food. Now of course, these are not the only foods that I eat during the course of the week and the only “healthy” foods out there! Rather, this is a list of foods that should be included with all your other food over the course of the week. When used with the 5-habits, this list can greatly improve eating habits without having to count calories, follow exact meal plans, etc.

If you follow a vegetarian or vegan diet, you of course can substitute in vegetarian protein options. And if you’ve got an allergy to a certain food on the list—be sure to take that one out as well. If you see a food on the list you dislike, try googling different ways to prepare it. You may end up finding a way to use the food that you really enjoy!

20 Superfoods Checklist:

Proteins:

  • Lean red meat (grass-fed preferred)
  • Salmon (wild caught preferred)
  • Eggs (omega-3 and cage free preferred)
  • Plain Greek yogurt, cottage cheese, or coconut milk yogurt
  • Protein supplements (why, milk or plant protein sources)

Vegetables and Fruits:

  • Spinach
  • Tomatoes
  • Cruciferous vegetables (broccoli, cabbage, cauliflower)
  • Mixed berries
  • Oranges

Other Carbohydrates:

  • Mixed beans
  • Quinoa
  • Whole oats

Fats:

  • Raw, unsalted mixed nuts
  • Avocados
  • Extra virgin olive oil
  • Fish oil (or algae oil)
  • Flax seeds (or ground)

Other:

  • Greens+ (vegetable concentrate)
  • Liquid exercise drinks (or BCAA) – those with a goal to gain weight or who do intense exercise for more than 7 hours/week

Again, this is a supplement to the 5-habits and another tool to add to your nutrition toolbox. It’s an easy list to post on the fridge and use to kick start your brain when you can’t think of what to eat for lunch or your next snack.  It is not a specific diet recommendation, or and end-all, be-all.

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