20 super foods you need to be eating

Nutrition Counseling Center 

  

  

  

  

  

1. Whole grains  

Whole‐grain products such as whole‐grain cereal, pasta, bread, tortillas have more fiber,  

minerals and vitamins than refined grains. They are great sources of B vitamins, vitamin E,  

magnesium, and iron and the fiber helps promote a feeling of fullness and satisfaction.  

  

2. Beans/ legumes/ lentils  

They are very low in fat and high in fiber, protein, iron, zinc and magnesium. Vegetarians  

should incorporate more of these plant‐based protein sources into their diet. In addition,  

the fiber and water content works together to promote satiety and to  

regulate blood sugar.  

  

3. Healthy oils  

Oils that consist mostly of monounsaturated fats are considered healthy oils. Canola and olive  

oils are very good examples. They can lower LDL (bad cholesterol) and raise HDL (good  

cholesterol), which in turn reduces the risk of heart disease.  

  

4. Fish  

Fatty cold‐water fish such as salmon, tuna, herring and mackerel are rich sources of omega‐ 

3 fatty acids which can reduce inflammation, lower blood triglycerides and fight heart  

disease. These fats are particularly important for visual and brain development in infants  

and children.   

  

5. Nuts  

Nuts are high in fat, but mostly monounsaturated and polyunsaturated fats.  The rich content  

of vitamin E also contributes to its protective effect. Peanut butter, and other nut butters, are  

nutrient‐dense and delicious foods made from nuts.  

  

6. Flaxseeds  

They have a nutty flavor with plenty of omega‐3 fatty acids. Ground flaxseeds provide the  

maximum benefits because they can be absorbed easier.  

  

7. Avocado  

This fruit has a creamy texture and is loaded with nutrients. Most of its calories come  

from the heart‐healthy monounsaturated fat. It contains potassium, vitamin K and folate  

as well. Adequate vitamin K is needed for normal blood clotting and folate is used in red  

blood cell synthesis.  

  

8. Sweet potatoes and Winter Squashes  

They are excellent sources of beta carotene, vitamin C, potassium and fiber. These yellow and  

orange vegetables boost our immune system during flu season, help with regular bowel  

movements, and protect our skin against sun damage.   

  

9. Berries  

Berries are loaded with antioxidants especially vitamin C. Antioxidants protects us from heart disease,  

cancer, cataracts, aging, memory loss and much more. Blueberries, blackberries, strawberries,  

To make an appointment with a Registered Dietitian call:  434‐243‐4749 


cherries, cranberries all are great choices.  

10. Tomatoes  

Possess strong antioxidant power from beta‐carotene and lycopene (a pigment that gives the  

red color) which are associated with reduced risk of cancers, notably prostate  

cancer.  

  

11. Oranges  

Oranges are one of the best food sources of vitamin C. They are also rich in folate, potassium and fiber.  

They provide a variety of benefits, from fighting illness to increasing iron absorption. Many other  

fruits from the citrus category such as grapefruits and lemons contain similar nutritional value!   

  

12. Melons  

Cantaloupe and honeydew melons can now be seen all year round. These succulent great‐tasting fruits  

are packed with vitamin A and C.  

  

13. Milk  

Milk is loaded with calcium and protein, which are essential for building strong bones  

and muscles. It is also a good source of vitamin D, B vitamins and phosphorus.  

  

14. Yogurt  

Like all dairy products, yogurt is rich in calcium. And on top of this, it is cultured with healthy bacteria  

called probiotics. These healthy bacteria help improve digestive health, boost the immune system and  

relieve symptoms of irritable bowel syndrome. Also try other fermented dairy products such as Kefir.  

  

15. Eggs  

Eggs are low in cost, high in essential vitamins and minerals. They contain all the nine essential amino acids for  

our body and are also a good source of iron, zinc and choline (an important nutrient for pregnant  

woman).  

  

16. Oatmeal  

Is a great sourch of soluble fiber which helps to lower blood cholesterol.  

  

17. Spinach  

Leafy green vegetables are abundant in antioxidants and phytochemicals.  They are a great source of  

folate which plays an important role in red blood cell production, mental health, brain function and  

pregnancy. They are also strong antioxidants.  

  

18. Broccoli and Cauliflower  

Cruciferous flowers contain phytonutrients that reduce risks of cancer and heart disease. They have  

lots of vitamin C, beta carotene and folate. When broccoli pairs up with tomato, they are more  

effective in fighting against prostate cancer.  

  

19. Tofu  

Tofu and other soy foods like edamame and tempeh are very rich in protein, making  

them an excellent meat alternative for vegetarians and they contain all the nine essential amino  

acids for our body. Good for everyone, the isoflavones found in soy and soy products are  

associated with lower incidence of osteoporosis, breast cancer and prostate cancer.  

  

20. Dark chocolate  



Want something to satisfy your sweet tooth? The cocoa in dark chocolate is very rich in flavonoids, an antioxidant  

which has been proven to reduce heart ease. Besides, a little treat once in a while helps to lift your mood and keep  

you happy!  



DO YOU KNOW…?  

100% wheat or multigrain  

does not always mean  

whole grains. Look in the  

ingredient list for “whole  

grain” or look for 3 or more  

grams of fiber per serving.   

COOKING TIPS  

Substitute white flour  

with whole wheat flour.  

Try whole grain pasta,  

bread, cereal and rice.  

Consume half of your  

grain servings from  

whole grains.  

  

   

Whole Wheat Pizza Dough  

Ingredients  

1 (.25 ounce) package active dry yeast   

1 cup warm water   

2 cups whole wheat flour   

1/4 cup wheat germ   

1 teaspoon salt   

1 tablespoon honey  

  

Directions  

1. Preheat oven to 350 degrees F (175 degrees C). In a small bowl, dissolve  

yeast in warm water. Let stand until creamy, about 10 minutes.   

  

2. In a large bowl combine flour, wheat germ and salt. Make a well in the  

middle and add honey and yeast mixture. Stir well to combine. Cover  

and set in a warm place to rise for a few minutes.   

  

3. Roll dough on a floured pizza pan and poke a few holes in it with a fork.  

Bake in preheated oven for 5 to 10 minutes, or until desired crispiness is  

achieved.   

  

  

   

  

4 Easy Ways to Prepare Beans  

  

Soup  

Throw black beans (or any kinds of bean you like) into a pot of chicken broth.  

Add chopped celery, onion, tomatoes. Cook until thickened.  

  

Salad  

Choose your favorite beans and toss it into your mixed salad. Add oil, vinegar,  

salt and pepper. Sprinkle some feta cheese on top.  

  

Chili  

Place kidney beans, tomato juice, onions, celery, garlic, green pepper, chili  

powder and cooked ground beef into a large skillet. Simmer for 1 1/2 hours.  

  

Hummus  

Put garbanzo beans, olives, and garlic into a blender. Pour in olive oil and lemon  

juice; season with basil, cilantro, salt, and pepper. Cover and puree until smooth.  

To make an appointment with a Registered Dietitian call:  434‐243‐4749  


Canned beans are usually  

high in sodium. Rinse them  

before cooking or choose  

the low‐sodium option. For  

dried beans, soak them for  

at least 4 hours ahead to  

reduce cooking time.  


Add beans to your  

appetizer, entrée or  

side dishes.  

Keep your dishes  

colorful by adding a  

variety of beans, e.g.  

black beans, garbanzo  

beans, lima beans, navy  

beans chickpeas. 



Vegetable oils that are high  

in monounsaturated fats  

include olive oil, canola oil,  

peanut oil, sunflower  

oil and sesame oil.  


Try cake and pastry  

recipes that use olive oil  

instead of butter or  

margarine.  

Choose spreads made  

from canola or olive  

oils.  

  

  

Balsamic Vinegar and Olive Oil Dressing  

  

Ingredients (Make 10 oz)  

1 sprig fresh oregano   

1 sprig fresh thyme   

1 cup olive oil   

1/4 cup balsamic vinegar   

salt and pepper to taste   

  

Directions  

1. In a medium glass mixing bowl combine the oregano, thyme, oil, vinegar,  

salt and pepper.   

  

2. Mix together and pour mixture into a bottle, using a funnel to keep from  

losing oil. Cover tightly and store at room temperature.   

  

  

  

  

  

  

  

Maple Teriyaki Salmon  

  

Ingredients (Make 4 servings)  

1/3 cup apple juice   

1/3 cup maple syrup   

3 tablespoons soy sauce   

2 tablespoons finely chopped onion   

2 garlic cloves, minced   

4 (8 ounce) salmon fillets   

  

Directions  

1. In a bowl, combine the first five ingredients. Remove 1/2 cup for basting;  

cover and refrigerate. Pour remaining marinade into a large re‐sealable  

plastic bag. Add salmon; seal bag and turn to coat. Refrigerate for 1‐3 hours.   

  

2. Drain and discard marinade. Broil salmon 4‐in. from the heat for 5 minutes.  

Baste with reserved marinade. Broil 10 minutes longer or until fish flakes  

easily with fork, basting frequently.   



Fatty cold‐water fish e.g.  

salmon, tuna, herring and  

mackerel are all rich  

sources of omega‐3 fatty  

acids.  


Salmon are great for  

baking, broiling,  

grilling, and pan frying.   

Try tossing it in salad.  

Shoot for two 4oz  

serving each week. 



Nuts are packed with  

nutrients, but they are also  

calorie dense. You can  

easily consume a lot  

without paying much  

attention. Always practice  

mindful eating and portion  

control.  


Sprinkle nuts on top of  

salad, cereal or yogurt.  

Replace croutons in  

soup with nuts.  

Add nuts to pancakes,  

cakes, bread and  

muffins.  

  

  

Sweet and Spicy Almonds  

  


1/4 cup sugar   

2 tablespoons canola oil   

1 teaspoon cayenne pepper   

1/2 teaspoon garlic salt   

1/2 teaspoon chili powder   

1/4 teaspoon crushed red pepper flakes   

2 cups unblanched whole almonds  

  

Directions  

1. In a bowl, combine the first six ingredients. Add almonds; toss to coat.   

  

2. Spread into a greased baking pan. Bake at 250 degrees F for 30 minutes  

or until lightly browned, stirring occasionally. Cool. Store in an airtight  

container.   

  

  

  

  

  

  

  

  

Blueberry Flax Pancake  

  


1 1/2 cups dry pancake mix   

1/2 cup flax seed meal   

1 cup skim milk   

2 eggs   

1 cup fresh or thawed frozen blueberries   

  

Directions  

1. Set a nonstick skillet over medium heat.   

  

2. In a medium bowl, stir together the pancake mix and flax seed meal. In a  

separate bowl or measuring cup, whisk together the milk and eggs. Pour  

the liquid into the dry ingredients, and stir just until moistened.   

  

3. Spoon 1/4 cupfuls of batter onto the hot skillet. Sprinkle with as many  

blueberries as desired. Cook until bubbles appear on the surface, then flip  

and cook until browned on the other side.   



Ground flaxseeds are most  

readily absorbed. Grind the  

seeds with a coffee grinder  

and store them in the fridge  

to prevent turning rancid.  

They can be kept in an air‐ 

tight container for months.  


Sprinkle ground flax to  

your oatmeal or cereal.  

Mix ground flax with  

mustard or  

mayonnaise.  

Toss salad with flax oil.  

Add flax into meatloaf  

or meatballs. 



One avocado contains  

about 13 grams of fiber and  

2/3 of its fat content (30  

grams in total) is  

monounsaturated! Eat half  

at a time to enjoy all the  

good stuff while keeping  

your daily fat intake on  

track. 


Add avocado to salad,  

sandwiches and salsa.  

Mash it into baked  

potatoes.  

  

  

  

5‐Minute Guacamole  

  


1 medium ripe avocado, peeled and cubed   

1 tablespoon salsa   

1 clove garlic, peeled   

1/4 teaspoon salt   

  

Directions  

1. In a food processor, combine all ingredients; cover and process until  

smooth. Transfer to a small bowl; serve immediately.   

  

  

  

  

  

  

  

  

  

  

  

Mashed Sweet Potatoes  

  

Ingredients (Make one 9”X13” pan)  

10 sweet potatoes, peeled and quartered   

1 cup orange juice   

1 cup butter   

3 tablespoons white sugar   

2 cups marshmallows   

  

Directions  

1. Bring a large pot of salted water to a boil. Add potatoes and cook until  

tender but still firm, about 15 minutes. Drain, cool and mash.   

  

2. Preheat oven broiler.   

  

3. Mix mashed potatoes with orange juice, butter and sugar until smooth.  

Spread in a 9x13 inch baking dish. Cover with marshmallows.   

  

4. Place dish under preheated broiler until marshmallows melt and turn  

brown, 5 to 10 minutes.   



Roasting is a better  

preparation method than  

boiling. Cooking in water  

can leach out the water‐ 

soluble nutrients. 


Thicken soup with  

pureed sweet potatoes.  

For easy preparation,  

cut into half and cook it  

in microwave or oven.  

If you purchase organic  

sweet potatoes, you  

can eat it without  

peeing.  



Most of the nutrients come  

from the seed and pulp, so  

eat a cup of berries instead  

of drinking a cup of juice.  

During winter when berries  

are not in season, go for  

frozen berries, which are as  

nutritious as fresh berries.  


Mix berries with salad  

or yogurt.  

Add dried berries to  

bread and pancakes.  

Pack them as snacks for  

work or school.   

  

Blueberry Banana Muffin  

  


2 cups whole wheat flour   

1/3 cup brown sugar   

1/2 teaspoon ground cinnamon   

2 teaspoons baking powder   

1 teaspoon baking soda   

  

  

  

  

  

4 Easy Ways to Prepare Tomatoes  

  

  

Salad  

Slice the tomato and toss it into mixed salad. Add mozzarella cheese and  

drizzle olive oil on top.  

  

Soup  

Combine canned crushed tomatoes and chicken broth in a large saucepan.  

Bring to a boil. Add basil and sugar. Stir in skim milk and butter.  

  

Salsa  

Mix chopped tomatoes, onions, chili peppers, cilantro, salt and lime juice  

together. Chill for one hour before serving.  

  

Tomato Paste  

Sauté garlic and onion in a large saucepan. Add 8 – 10 chopped whole  

tomatoes, several teaspoons of herbs and simmer for an hour. Season with  

salt, ground pepper and olive oil. 


1 1/2 cups mashed bananas   

4 egg whites   

1 teaspoon vanilla extract   

1 cup fresh blueberries   

  

Directions  

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 12  

cup muffin pan.   

  

2. In a large bowl, mix the whole wheat flour, brown sugar, cinnamon,  

baking powder, and baking soda. In a separate bowl, mix the bananas,  

egg whites, and vanilla extract.   

  

3. Mix the banana mixture into the flour mixture until smooth. Fold in  

the blueberries. Spoon the batter into the prepared muffin pan.   

  

4. Bake 16 minutes in the preheated oven, or until a toothpick inserted  

in the center of a muffin comes out clean.  


The deeper the red color,  

the higher the lycopene  

content. Lycopene is  

concentrated during  

cooking. It is absorbed 2.5  

times better from tomato  

paste than fresh tomatoes.  


Use tomato sauce  

instead of white sauce  

in pasta.  

Purchase cherry  

tomatoes and eat it as  

snacks. 



Orange belongs to the  

citrus family, which also  

includes clementine, leech,  

lime, grapefruit, mandarin,  

tangerine, and lemon. A  

whole piece of fruit is  

always more nutritious than  

a cup of juice.  


Add orange segments  

to stir fry beef or  

chicken.  

Mix it into yogurt.  

Keep on hand as a  

refreshing snack.  

  

Mandarin Mixed Green Salad   

  


2 cups torn mixed salad greens   

1/2 cup mandarin oranges   

1/4 cup chopped walnuts, toasted   

  

Citrus Vinaigrette:   

3 tablespoons orange juice   

2 teaspoons balsamic vinegar   

1 teaspoon olive oil   

1 teaspoon honey   

1 teaspoon Dijon mustard   


1 teaspoon reduced‐sodium  

soy sauce   

1/2 teaspoon minced  

gingerroot   

1 garlic clove, minced  

  

Directions  

1. Place greens on two serving plates; top with oranges and walnuts. In a  

blender, combine the vinaigrette ingredients; cover and process until  

blended. Drizzle over salads.   

  

  

  

  

  

  

  

  

  

  

Cantalope Smoothie  

  


1/4 cantaloupe ‐ peeled, seeded and cubed   

1/4 honeydew melon ‐ peeled, seeded and cubed   

1 lime, juiced   

2 tablespoons sugar   

  

Directions  

1. In a blender, combine cantaloupe, honeydew, lime juice and sugar. Blend  

until smooth. Pour into glasses and serve.   

  


Ripened melon contains  

the most antioxidants. To  

check ripeness, tap the  

melon to test for a hollow  

sound. Choose one that is  

heavy for its size. A fragrant  

aroma usually indicates it  

has ripened.  


Cut up the whole  

melon. Store it in the  

fridge and eat  

whenever you like.  

Melons match very well  

with salad. 



Skim milk has less than  

0.5% milk fat and only 45%  

calories of whole milk per 8  

oz serving, yet still supplies  

all the nutrients that are  

originally present in the  

milk.  


Aim for 3 servings of  

dairy each day.  

Cook your morning  

cereal with milk.  

Enjoy a cup of hot milk  

chocolate in winter.  

  

  

  

Strawberry Kiwi Milkshake   

  


4 cups sliced fresh strawberries   

4 cups sliced kiwifruit   

4 cups milk   

4 cups vanilla ice cream     

  

Directions  

1. Place the strawberries, kiwi, milk, and ice cream in a blender (in  

batches, if necessary), and blend until smooth. Pour into tall cups, and  

enjoy!  

  

  

  

  

  

  

  

  

  

Yogurt and Cucumber Dip  

  


1 (16 ounce) container low‐fat plain yogurt    

1 cucumber, peeled, seeded, and grated   

1 clove garlic, minced   

1 tablespoon chopped fresh parsley   

1 tablespoon chopped fresh mint   

1 tablespoon fresh lemon juice   


  

Directions  

1. Line a colander with two layers of cheesecloth and place it over a medium  

bowl. Place the yogurt on the cheesecloth and cover the colander with  

plastic wrap. Allow yogurt to drain overnight.   

  

2. Lay grated cucumber on a plate lined with paper towel; allow to drain 1 to  

2 hours.   

  

3. Combine the drained yogurt, cucumber, garlic, parsley, mint, lemon juice,  

salt, and pepper in a bowl. Refrigerate for at least 2 hours before serving.   

  

  



Besides yogurt, buttermilk,  

kefir, sour cream, cheese  

and kumis are also  

fermented with active  

cultures. People with  

lactose intolerance usually  

have no problems with  

yogurt because the lactic  

acid bacteria help with  

lactose digestion.  


Dip baby carrots and  

celery sticks in yogurt.  

Mix it with cereals and  

granola or top it on  

pancakes  

Yogurt parfait is an  

excellent choice for  

dessert. 



One egg has about 213mg  

cholesterol, all of which  

come from the egg yolk.  

Limit to one egg a day or  

eat the egg whites only if  

you really want more. Egg  

substitute is another  

option.  


Start your morning with  

an egg burrito.   

Hard boiled eggs are  

easy to pack for lunch.  

Mix chopped up hard  

boiled egg in garden  

salad.  

  

  

Egg Salad   

  


8 eggs   

1/2 cup fat‐free mayonnaise   

1 teaspoon prepared yellow mustard   

1/4 cup chopped green onion   


1/4 teaspoon paprika      

  

Directions  

1. Place egg in a saucepan and cover with cold water. Bring water to a  

boil and immediately remove from heat. Cover and let eggs stand in  

hot water for 10 to 12 minutes. Remove from hot water, cool, peel  

and chop.   

  

2. Place the chopped eggs in a bowl, and stir in the mayonnaise,  

mustard and green onion. Season with salt, pepper and paprika. Stir  

and serve on your favorite bread or crackers.   

  

  

  

  

  

4 Easy Ways to Prepare Oats   

  

Hot cereal  

Put oats and skim milk in a pot and simmer until thickened. Add almonds,  

raisins and apple sauce (or other ingredients you like). You can cook a large pot  

and store it in the fridge. Reheat it in the morning for a quick breakfast.  

  

Snack Bar  

Mix together oats, cake mix, and melted margarine. Press 1/2 of the oats  

mixture evenly into a pan. In a separate bowl, mix jam with water, and spread  

over the crust. Sprinkle the remaining oat mixture evenly over the top. Bake for  

20 minutes  

  

Dessert  

Use oat flour or substitute 1/2 of the flour with oats when baking cakes, cookies  

and bread.  

  

Meatloaf  

Mix ground turkey, rolled oats, eggs, onion and milk together with your hands.  

Season with balsamic vinegar, salt, pepper and rosemary. Press it in a pan and  

bake for an hour.  

  

  



Studies show that soluble  

oat fiber helps decrease  

blood cholesterol and fight  

heart disease, especially in  

people with high  

cholesterol (above  

220mg/dl).   

  


Soak old‐fashioned  

oats in water first to  

shorten cooking time.  

If you are in a hurry to  

work or school, use 1‐ 

minute oats or instant  

oatmeal. 



Spinach is rich in oxalate,  

which can react with  

calcium and precipitate  

when it is too concentrated  

in body fluids. People with  

kidney disease should limit  

intake.   


Wash spinach thorough  

to remove the dirt  

when eaten raw.  

Oxalate in the spinach  

can be reduced by quick  

boiling (1 minute)  

Do not store cooked  

spinach because it  

cannot be kept for very  

long.   

  

  

4 Easy Ways to Prepare Spinach  

  

Salad  

Combine spinach, sliced strawberries, almonds in a large bowl. Add  

vinegar dressing and toss evenly.  

  

Pasta  

Layer lasagna with frozen chopped spinach, mozzarella cheese, ground  

meat and tomato sauce. Bake for an hour.  

  

Casserole  

Combine spinach, onion soup mix and sour cream. Spoon into greased  

casserole dish and top with cheese. Bake for 25 minutes.  

  

Soup  

Combine the spinach and chicken broth. Heat to boiling, then reduce heat  

to low. Stir in tortellini, and simmer for 10 to 15 minutes. Season with  

basil, garlic powder, salt, and pepper.  

  

  

  

  

  

  

  

  

Cream of Broccoli   

  


1 (10 ounce) package frozen chopped broccoli   

1 (10.75 ounce) can condensed cream of mushroom soup   

1 1/4 cups milk   

8 ounces processed cheese food (eg. Velveeta)   

salt and pepper to taste    

  

Directions    

1. Prepare broccoli according to directions. Drain off excess water.   

  

2. Add cream of mushroom soup and one can of milk to broccoli. Stir and  

heat thoroughly on low.   

  

3. Add cheese, stirring until melted. Add salt and pepper to taste. Your  

quick and creamy soup is ready to serve!   

  

  



Out of all the cooking  

methods, steaming causes  

the least leaching of  

nutrients. Boiling results in  

a loss of about 50% folate  

in the broccoli.  


Dip raw broccoli in sour  

cream or hummus.  

Add chopped broccoli  

florets to omelets.  

Purchase frozen  

broccoli for longer  

storage. 



The quality of protein in  

soybeans is comparable to  

egg protein, containing all  

the 9 essential amino acids.  

Soy foods are available in  

many forms, e.g. soymilk,  

edamame (soy beans), tofu,  

soy yogurt and ice‐cream,  

and veggie burger patties.  


Replace white flour  

with soy flour to  

increase protein.  

Pre‐soaked dried  

soybeans so that they  

can be cooked faster.  

Add soybeans to salad,  

stew and soup.  

Tofu and Shrimp Soup    

  


1 tablespoon vegetable oil   

2 cloves garlic, minced   

1 (1/2 inch) piece fresh  

ginger root, minced   

6 ounces raw small shrimp,  

shelled and deveined   

1 quart chicken stock   

  

  

  

  

  

  

Fluffy Hot Chocolate  

  


8 teaspoons sugar   

4 teaspoons unsweetened baking cocoa   

4 cups skim milk   

1 1/2 cups miniature marshmallows   

1 teaspoon vanilla extract   

  

Directions    

1. In a saucepan, combine the first four ingredients. Cook and stir over  

medium heat until the marshmallows are melted, about 8 minutes.  

Remove from the heat; stir in vanilla. Ladle into mugs.  


8 ounces tofu, diced small   

1/3 cup frozen peas,  

thawed   

1 teaspoon salt   

1/2 teaspoon black pepper   

1 tablespoon cornstarch    

  

Directions  

1. Heat the oil in a large saucepan or wok over high heat. Cook the garlic  

and ginger until fragrant and lightly browned.   

  

2. Stir in the shrimp, and stir fry until cooked, then remove and set aside.  

Pour in the chicken stock and bring to a boil.   

  

3. Reduce heat to medium, add the tofu and peas, season with salt and  

pepper, then return to a simmer.   

  

4. Mix cornstarch with a little water to form a thin paste. Stir cornstarch  

into the soup and continue to simmer until clear and thickened, about  

1 minute. Stir the shrimp back into the soup and serve.   


A serving of dark chocolate  

(37g) provides 4 times or  

more antioxidant power  

than a typical serving of  

fruits or vegetables. Choose  

chocolate that contains at  

least 65% cocoa.  


Purchase individually  

wrapped dark  

chocolate as snacks.  

Use 100% unsweetened  

cocoa powder when  

baking cakes and  

bread. 


Nuts 

Ways to Help Your Kids Eat More Healthy Foods 

Whole grain 

Let the kid put mustard, turkey and lettuce on whole wheat tortilla and roll it up. 

Make peanut butter and jelly sandwich on whole-grain bread. Cut out the kid’s 

favorite shape using a big cookie cutter. 

Dip a banana in yogurt. Roll in crushed whole-grain cereal and freeze. 

Beans 

Spread celery sticks with hummus. Top with chopped carrots or sweet peppers. 

Use shredded cheese to make a smiley face on top of hot chili and let it melt. 

Healthy Oils 

Sauté chunk vegetables and meat with olive oil. Thread them in a wooden skewer. 

Sneak olives into sandwiches and salad. 

Fish 

Mix flaked salmon with mashed potatoes. Press into different shape and bake. 

Stuffed Seashell: Tuck tuna into pasta shell and top with tomato sauce. 

Combine peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed 

almonds. 

Fish in a Hassle: Mix your kid’s favorite nuts with cereals, raisins and Goldfish crackers. 

Flaxseeds 

Add ground flaxseed to milkshake and blend well. 

Dirty Mud: Mix ground flax and honey to a slurry. Let the kid spread it on wheat bread. 

Avocado 

Dip baby carrots in guacamole. 

Cut the avocado into halves and stuffed with your kid’s favorite salad. 

Sweet Potatoes and Winter Squash 

Substitute French Fries with oven-baked sweet potato fries. 

Sweet Potato Chips: Slice sweet potatoes into thin slices, bake in oven until crispy. 

Spoon out the inside of spaghetti squash and cook it like spaghetti. Hide chopped zucchini 

and Italian sausage in it and ask your kid to find them. 

Berries 

Make a rainbow salad by combining berries of different color. Squeeze Cool 

Whip on top to create clouds. 

Dip strawberries in chocolate. 

Let your kid build his own dessert castle. Layer angle food cake with Cool Whip 

and frozen berries. Make 3 – 4 layers. 



Tomatoes 

Dip cherry tomatoes in low-fat dressing. 

Dip baked potato wedges in tomato sauce. 

Oranges 

Stick a triangular flag on the orange segment to make it look like a sailing boat 

Mix oranges and lemonade in a blender. Pour into popsicle mold, insert lollipop sticks and freeze. 

Melons 

Scoop melons into balls. To add color, use different kinds of melons. 

Put cubes of melons on pretzel sticks. 

Egg 

Milk 

Dip cookies in milk. 

Add color and flavor to the milk by blending it with banana, strawberries or papaya. 

Yogurt 

Dip animal crackers in yogurt. 

Mix berries in yogurt and freeze the mixture in ice cube trays. 

Let your kid draw on the egg omelet with catsup. 

Prepare breakfast together with your kid. Let him whisk the egg! 

Oatmeal 

Use raisins to make funny faces on the oatmeal. 

Change the color of oatmeal by adding cocoa powder, strawberry syrup or grape jelly. 

Spinach 

Sneak pureed spinach into burger patties. 

Mini Clown Pizza: Spread tomato sauce on a toasted English muffin. Paint the face white using mozzarella 

cheese. Use chopped spinach as hair, olives as eyes and sliced tomatoes as mouth. 

Broccoli and Cauliflower 

Dip broccoli and cauliflower in sour cream. 

Broccoli Forest: Stick broccoli flowerets into mashed potatoes. 

Tofu 

Substitute fast-food chicken tender with breaded tofu tender. 

Tofu Pudding: Blend tofu with cocoa powder and maple syrup. Sprinkle 

with marshmallow. 

Dark chocolate 

Coat strawberries, bananas, marshmallow with melted dark chocolate. 

Drizzle dark chocolate on top of ice-cream.

20 super foods you need to be eating

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