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and vegetables
(in the form of partially hydrogenated vegetable oils).
Cantaloupe, mango, and other yellow and orange fruits
sweeteners. Cholesterol-free foods may be high in trans-fats
Berries
high in sugar. Sugar-free foods may contain harmful artificial
terol-free.” Commercial fat-free foods may be inordinately
Broccoli
product broadcasts that it’s “fat-free,” “sugar-free,” or “choles-
Dark leafy greens
shopping for groceries. Ignore the front label, where the
preventing, health-promoting “superfoods” in your family’s diet:
make sure to cultivate the label-reading habit when you’re
Be sure to include some (or all) of the following disease-
Now that you know what to look for and what to avoid,
daily supply of superfoods is essential.
fect? To ensure we’re getting all the nutrients we need, a
BECOME A LABEL READER
most conscientious among us say that his or her diet is per-
usually the most delicious, too!
bohydrates, rancid vegetable oils, and sugar, can even the
spread use of additives, and the prevalence of refined car-
is in nutrients and phytochemicals. Deep-colored foods are
In general, the more intense the food’s color, the richer it
Nevertheless, with the depletion of our soils, the wide-
Garlic
anced, we should need nothing more to supplement it.
2
wheat, broccoli, radish, onion, and pea green sprouts)
Do we need superfoods? In theory, if our diet is bal-
foods that naturally concentrate important nutrients.
Sprouts (such as alfalfa, mung bean, sunflower, buck-
Superfoods, as opposed to vitamins or supplements, are
Avocado
Seeds
SUPERFOODS!
Add Energy to Your Day
VITAMIN/ BENEFITS Feel free to try a variety of vegetable or fruit combina- For smoothies, invest in a good smoothie maker (which For juicing, invest in a quality juicer specifically de- If you want to get the benefits of fiber in a drink, use (within 15 minutes after juicing) for maximum benefits. It is best to drink fresh
MINERAL
ESSENTIAL For resisting inflammation, pain, and Cold-pressed, unrefined oils
INSTEAD FATTY ACIDS swelling. Flaxseed oil
OF THIS... TRY THIS... (OMEGA-3, Controls blood pressure, heart and kidney Soybean oil
OMEGA-6) function, and blood clotting. Walnut oil
Tofu mayonnaise or homemade mayonnaise (see recipe for Homemade Mayonnaise on p. 176 or Wheat germ
MAYONNAISE Increases metabolic rate and energy lev-
Cashew Mayonnaise, p. 177) Avocado
els, which in turn helps burn calories.
Wild-caught salmon
A combination of grains and beans (which provide a complete protein), quinoa, sprouts, nuts, Sardines
MEAT
and seeds Fenugreek sprouts
Parsley sprouts
CHICKEN Vegetable stock, miso broth, or garlic broth Wheatgrass
STOCK
CORNSTARCH Agar-agar powder or flakes, arrowroot powder, or tapioca flour SILICON For strong bones, teeth and nails, and Strawberries
healthy hair growth. Grapes
Whole wheat flour, oat flour, millet flour, spelt flour, rice flour, rye flour, barley flour, kamut flour, Beets
WHITE FLOUR
buckwheat flour, or almond flour Almonds
Sunflower seeds
Alfalfa sprouts
WHITE RICE Brown rice varieties, quinoa, kasha, millet, wild rice, amaranth
Bell peppers
Spinach
WHITE PASTA Whole wheat pasta, rice noodles, or corn, kamut, or spelt pasta Celery
Carrots

16 HEALTHY EVER AFTER SOURCES Sunflower, alfalfa, and buckwheat sprouts lettuce, bok choy, and arugula Dark leafy green vegetables, such as romaine Sunflower seeds Mushrooms Sprouts Organic egg yolks Liver oil Fish green leafy vegetables, and garlic spinach, sprouts, yams, tomatoes, onions, peppers, citrus fruits, berries, broccoli, kohlrabi, All raw fruits and vegetables, especially red bell Peas and pea greens Animal proteins: meat, chicken, dairy

17

POTASSIUM

MAGNESIUM

SELENIUM