Indulge in Super Delicious Healthy Eating!
 
What are SuperFoods?
Superfoods are foods that are nutritional powerhouses. Low calorie, high nutrient 
content and great health benefits are among their fantastic qualities They contain 
phytonutrients which give more health benefits than other common foods.
Phytonutrients are found in their highest amounts when the food is unprocessed;
with the exception of tomatoes, when processed their phytonutrient (lycopene)
content is concentrated. These powerful and delicious foods can help prevent
Cardiovascular Disease, Diabetes Type II, Aging, Hypertension and certain Cancers. 
Best of all, they are easy to find and eat!
 
Below you will find the 24 SuperFoods and their sidekicks (sidekicks are
comparable in nutrient content!)
 
Avocado (sidekicks:  asparagus, artichokes, extra virgin olive oil)
Ÿ Monounsaturated Fats – lower LDL and raise HDL Cholesterol
Ÿ Fiber, Potassium, Magnesium, Folate and Antioxidants
Ÿ Combining Avocado with other nutrient rich foods helps your body 
absorb more nutrients from the other foods.
Servings: 1/3 to ½ of an avocado multiple times weekly 
 
Beans - The darker the bean, the better!
(sidekicks: all beans including kidney, pinto, navy, great northern, lima, 
garbanzo/chickpeas, lentils, green beans, sugar snap peas and green peas)
Ÿ More healthy antioxidants than blueberries
Ÿ Cholesterol Lowering Fiber – heart healthy
Ÿ Lean Protein – heart healthy
Ÿ Vitamin B and Potassium
Servings: At least four ½ cup servings per week
 
Blueberries (sidekicks: purple grapes, cranberries, boysenberries, raspberries,
 strawberries, currants, blackberries, cherries and all other varieties of fresh, 
frozen or dried berries)
Ÿ Anthocyanins, Polyphenols and Carotenoids – Antioxidants
Ÿ     Vitamin C and E
Ÿ     Fiber and Folic Acid
Ÿ     Low Calorie
Servings: 1 to 2 cups daily
 
Broccoli (sidekicks:  brussels sprouts, cabbage, kale, turnips, cauliflower, 
collards, bok choy, mustard greens, swiss chard)
Ÿ     Vitamin K – 175 % RDA per serving (reduce risk of bone fractures)
Ÿ Vitamin C – 200%
Ÿ Folate – lower levels of homocysteine (increases risk of bone fractures)
Ÿ     Manganese and Potassium-may boost bone mineral density
 – great combination for healthy bones
Ÿ Calcium – 70 mg – keep and build healthy bones
Servings: ½ to 1 cup daily
 
Cinnamon (sidekicks: cloves, bay leaves, turmeric)
Ÿ     Insulin enhancing 
Ÿ         Vitamin c
 
Dark Chocolate - 70% cocoa solids or higher
Ÿ     High in Antioxidants (Flavanoids, play a role in lowering blood pressure 
and keeping arteries unclogged)
Ÿ     The more cocoa solids the better 
(higher % on label = higher level of flavanoids)
Servings: 100 calories per day
 
Dates
Ÿ     Antioxidants
Ÿ     Be careful not to over indulge, they are very high in sugar
 
Extra Virgin Olive Oil
Ÿ     Vitamin E
Ÿ     Monounsaturated fat
Ÿ     Carotenoids
 
Garlic (sidekicks: scallions, shallots, leeks, onions)
Ÿ     Allicin-removes bad cholesterol
Ÿ     Vitamin C
Ÿ     Fresh garlic is best
 
Honey – the darker the honey, the more antioxidants it contains
   Raw is best!
Kiwi (sidekicks: pineapple, guava)
Ÿ     Tons of Vitamin C- antioxidant
Ÿ     Same Potassium as Bananas per pound
Ÿ     Flavanoid in the skin of kiwi (edible but you should rub the fuzzies off)
Servings: multiple times per week
 
Oats (sidekicks:  wheat germ, ground flaxseed, brown rice, barley, wheat, 
buckwheat, rye, millet, bulgar wheat, amaranth, quinoa, triticale, kamut, 
yellow corn, wild rice, spelt, and couscous)
Ÿ     Fiber- lowering cholesterol, 
Ÿ     Lean Protein
Ÿ     Potassium, Magnesium
Ÿ     Thought to stabilize blood sugar as well
Ÿ     Whole grain
Servings: 5 to 7 servings a day
 
Onions
Ÿ     Vitamin C and E
Ÿ     Fiber
Ÿ     Potassium
 
Oranges (sidekicks: lemons, white and pink grapefruit, kumquats, tangerines,
 limes)
Ÿ     High levels of Vitamin C
Ÿ     Flavanoid Hesperetin- lowers cholesterol and blood pressure
Ÿ     Protects against Alzheimers and Parkinsons Diseases
Ÿ     Only 60 cal per fruit (avg.)
Ÿ     170 Cancer fighting Phytochemicals
Ÿ     Help with inflammation, heart disease, Rheumatoid Arthritis and Asthma
Servings: 1 serving daily
 
Pomegranates
Ÿ     Vitamin B6
Ÿ     Vitamin C
Ÿ     Potassium
 
Pumpkin (sidekicks: carrots, butternut squash, sweet potatoes, 
orange bell peppers)
Ÿ     High Fiber
Ÿ     Carotenoids- help ward off cancer and heart disease
Ÿ     Low Calorie
Servings: ½ cup most days
 
Wild Salmon (sidekicks:  Alaskan halibut, canned albacore tuna, sardines, 
herring, trout, sea bass, oysters, and clams)
Ÿ     High Lean Protein
Ÿ     Omega-3’s
Ÿ     Low fat
Ÿ     Farmed Salmon has dioxins- a potentially cancer-causing pollutant
Servings: 2 to 4 times a week
 
Soy (sidekicks: soymilk, soy nuts, edamame, tofu, temphe, miso)
Ÿ     Low in Saturated Fat
Ÿ     Lower in Sugar than milk
Ÿ     Lower Calorie
Ÿ     25 g of Soy Protein Daily combined with low saturated fat and
cholesterol diet may reduce the risk of heart disease
Ÿ     Omega 3’s- 270 mg (dairy milk has only 20mg)
Ÿ     Silk Organic Soymilk- 30% RDA Vitamin D (Dairy Milk has only 25%)
Ÿ     Vitamin B-12 50% RDA
Servings: At least 15 grams per day (consumed in two servings)
            
Spinach (sidekicks:  kale, collards, swiss chard, mustard greens, turnip greens, 
bok choy, romaine lettuce, orange bell peppers)
Ÿ     Lutein- (eye health) and other carotenoids
Ÿ     Coenzyme Q- high levels
Ÿ     Vitamins B, C and E
Ÿ     Betaine- vitamin-like and great for the heart
Ÿ     Almost zero calories
Servings: 1 cup steamed or 2 cups raw most days
 
Tea
Ÿ     Green and Black have same antioxidant power
Ÿ     Green Tea has ECGC-powerful antioxidant
Ÿ     Can inhibit the growth of cancer cells
Ÿ     Lower cholesterol
Servings: 1 to 4 or more cups daily
 
Tomatoes (sidekicks: red watermelon, pink grapefruit, Japanese persimmons,
 red flesh payaya and strawberry guava)
Ÿ     Lycopene-carotenoids- helps prevent heart disease
Ÿ     Vitamin A, C and E- cancer fighter
Servings: One serving per day(multiple servings of fresh tomatoes per week)
 
Turkey – skinless chicken breast
Ÿ     Low-fat protein
Ÿ     Iron
Ÿ     Selenium
Ÿ     Zinc
Ÿ     Niacin and riboflavin
 
Walnuts (sidekicks: almonds, pistachios, sesame seeds, peanuts, 
pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, 
and cashews)
Ÿ     Omega-3- fight heart disease
Ÿ     Plant sterols- lower cholesterol
Ÿ     Lots of antioxidants
Servings: 1 oz. 5 times a week
 
Yogurt (sidekick: Kefir)
Ÿ     Probiotics- live cultures (good bacteria)
Ÿ     Fight bacteria in your stomach
Ÿ     Help with digestion 
Ÿ     Help metabolize food
Servings: 2 cups daily
 
Resources:
Pratt, Steven, M.D. et. al. SuperFoods Rx: Fourteen Foods That Will Change
      Your Life. NY: Harper, 2005.
Pratt, Steven, M.D. et. al. SuperFoods HealthStyle: Simple Changes to Get
      Most Out of Life for the Rest of your Life. NY: Harper, 2007.