Breakfast is the most important meal of the day!
Here at The Hospital Group, we think what you eat in the morning can help you stay productive and efficient at work as well are providing several amazing benefits to our overall health and wellbeing.
From brunch-favourite avocado to seasonal berries, here is our guide to the top superfoods to get into your diet especially if you are trying to lose weight and maintain a healthy body mass index [BMI]:
Superfoods shopping list:
Whilst Avo on toast might be a staple at your local independent, there’s no denying it’s superfood credentials. Introducing avocado into your diet can increase your nutrition as it contains around 20 different vitamins and minerals as well as being full of potassium (even more than bananas!) and is loaded with fibre to aid digestion >Avocado also contains monounsaturated fats which actually help protect our hearts by maintaining levels of good HDL cholesterol while reducing levels of bad LDL cholesterol.
Gorgeous curly, fresh kale has a multitude of health benefits from its antioxidant qualities to its fibre, calcium and vitamin K content. Its superfood status is undeniable when you consider that a single serving size comes in at around 30 calories for a standard cup size – making it a great option if you are trying to lose weight. Taking this into consideration, kale is among the most nutritious food sources and is a great way to increase the total nutrient content of your diet. The NHS recommends, at least a portion of green vegetables daily and 4 heaped tablespoons of cooked kale counts as 1 of your 5 fruit and vegetable servings per day.
Another option from the green vegetable family, broccoli is full of antioxidants which can prevent the build-up of free radicals in the body as well as having many other cancer-fighting properties! This is due to the amount of selenium that broccoli contains, which also targets glucosinolates and is often thought to protect the body against certain chronic illnesses including coronary heart disease and type 2 diabetes.
We’re all familiar with the golden rule of eating your 5-a day but by including berries (take note: 7 strawberries a day makes up a single portion) has a number of benefits which has earnt the fruit its superfood status. Strawberries, blueberries, blackberries… they are all powerful antioxidants Berries contain antioxidants, which help keep free radicals under control and protect your cells. Interestingly, if you are on a weight loss journey, the NHS has recently published a report which tells us that eating more berries and strawberries can help us to maintain a healthy BMI and can actually prevent weight gain particularly amongst the 40 plus who are fighting a bloated belly – and the dreaded ‘middle-aged spread!’
The original ‘fast food,’ which was once considered an unhealthy option due to the amount of cholesterol they contain, eggs are nonetheless deserving of their superfood title for a number of different reasons. They are a great protein source and are full of many vitamins and minerals including being rich in iron and containing all 9 of your essential amino acids. A fun fact is that eggs are also full of a unique type of antioxidant which is particularly effective at protecting your eye health especially as you get older. Let’s not forget, they are a very inexpensive, failsafe and extremely easy way to get more nutrients into your diet quick!
These superfoods all go hand and hand with a healthy diet to aid you in your weight loss journey (provided that they are eaten in moderation of course!)
Would you benefit from a dietitian appointment?
The Hospital Group dietitians specialise in the science of nutrition and how our food and drink intake can affect our health – the right nutrition can improve our wellbeing, treat medical conditions like diabetes, cardiovascular disease and coeliac disease, and more. They use their expertise to assess individual diets, identify problems and help bring about improvements.
Our expert dietitians can advise on nutrition in relation to:
- Weight loss
- Digestive problems
- Improving fitness levels
- Pregnancy and breastfeeding
- Specific allergies
- Pre or post weight loss surgery nutrition
Appointments with dietitians take the form of practical advice, using evidence-based approaches and they can also supply or administer supplements and certain types of prescription medication if necessary.