“Superfoods help fight chronic disease, such as cancer and heart disease, and make you healthier. I consider a superfood to be anything with very little packaging and usually without a Nutrition Facts label,” says Lindsey Stromberg, a registered dietitian at Cooper University Hospital. “Eating these foods on a regular basis helps increase your lifespan, keeps your immune system healthy and improves your energy.”

Many superfoods contain antioxidants, which are important disease fighters. These compounds may help prevent and repair damage that comes from oxidation, which is a natural process of cells as they work in your body. Free radicals are created as a result, and antioxidants from foods help clean these up. Some research shows antioxidants may slow or prevent cancer from developing. They may also protect your heart and cardiovascular system.

Superfoods are good sources of fiber, minerals and vitamins, as well as being low in calories. In other words, you get more food for fewer calories while filling you up.

“Eating just one superfood in isolation does not ensure your good health,” Stromberg says. “You need a team of superfoods that function together, and you need to eat a variety of foods every day.”

You can find superfoods on the outside perimeters of the store – the dairy case, meats, breads, fruits and vegetables. A local farmers market will offer all the superfoods you need.

Here’s a list of superfoods. Along with eating right, you’ll want to be sure to exercise at least 30 minutes most days of the week to maintain your current body weight. For weight loss, work out at least an hour most days of the week.

• Whole grains – These are high in fiber and help lower cholesterol, lower blood pressure, fill you up for longer periods of time and improve bowel movements. Look on the ingredients list for the 100 percent whole grain as the first one listed.
• Berries – High in vitamin C and antioxidants, berries help fight cancer. “Blueberries are hailed as the supreme superfood; however, any berry is great for your health,” Stromberg says.
• Garlic and onions – Both of these foods help the heart. Use in salads and lasagnas. Onions are a great addition on sandwiches.
• Vegetables – Vegetables provide you with a great source of iron and fiber, while also being low in fat. Broccoli in particular offers potassium, folate and fiber as well as vitamins A and C. Spinach is also a good choice because it is high in iron, vitamins A and C and folate. Buy some low-fat salad dressing for carrots, celery or broccoli. Use low-fat cheese or yogurt on veggies. Rather than salt and butter, add herbs and spices to enhance the flavor. Use spinach in salads or lasagna.
• Flaxseed - High in omega 3 fatty acids, flaxseed helps lower your risk for heart disease and reduces cholesterol. Flaxseed may also be good for people with irritable bowl syndrome. Sprinkle flaxseed on salad or in pasta. Flaxseed is available as supplements and as food. If you choose to consume flaxseed as a supplement, be sure to first check with your doctor.
• Tomatoes (cooked) – Lycopene is an antioxidant that helps fight prostate cancer and other cancers. Stewed tomatoes and tomato sauce are a rich source.
• Olives and olive oil – These oils are high in monounsaturated fat, which helps ward off heart disease and other chronic diseases. Use olives on pizza or in salad, and replace butter with olive oil when sautéing or cooking.
• Low-fat yogurt with live cultures – These help boost your immune system. Try mixing in some granola or almonds into your yogurt.
• Fresh fruit - All fruit contains antioxidants and phytochemicals that help reduce the chances of certain cancers and tumor formation. Fruit is also a rich source of fiber, vitamins and minerals. Add to salads, replace fatty side dishes at dinner with fruit, make a yogurt parfait, or top off low-fat ice cream or frozen yogurt with some peaches.
• Nuts (almonds, Brazil nuts, hazelnuts) – Roasted, raw or toasted, nuts may help reduce your risk for heart disease while providing a good source of fiber and protein.

“With each meal or snack, you make a decision to take another step toward a healthier life,” Stromberg says. “As we get older, we have already developed how we eat. It does take time and practice.”

This recipe is heart healthy and diabetes friendly.

Ingredients

• 1 Tbsp olive oil
• 1/4 cup finely chopped red bell pepper
• 1/4 cup finely chopped celery
• 2 green onions, thinly sliced
• 1/2 tsp minced fresh ginger
• 1/2 tsp Worcestershire sauce
• 1/2 tsp whole grain mustard
• 1/8 tsp hot sauce
• 1/2 cup evaporated milk
• 1/2 lb jumbo lump crabmeat
• 2 Tbsp finely chopped chives
• 2 Tbsp finely chopped parsley
• 1 cup panko
• 1/2 tsp finely grated lime zest
• 1/4 cup canola oil

Preparation

1. Heat the olive oil in a nonstick skillet. Combine red pepper, celery and green onions and cook over moderately high heat, stirring, until the vegetables are just softened, about 2 minutes.
2. Stir in ginger, Worcestershire, mustard, hot sauce and evaporated milk.  Boil mixture until it’s reduced by half, about 6 minutes. Transfer to a bowl and let cool slightly.
3. In a separate bowl combine crabmeat, chives, parsley, ¾ cup panko breadcrumbs and lime zest. Combine the reduced cream mixture with the crabmeat and stir gently. Avoid breaking up crab pieces.
4. With moistened hands, shape the crab mixture into 8 cakes, using approximately 1/3 cup for each. The
   cakes should be about 3 inches wide and 3/4 inch thick. Spread the remaining bread crumbs on
   a large plate. Coat the crab cakes with bread crumbs and transfer to a baking sheet lined
   with wax paper.
5. Heat 2 tablespoons of canola oil in a medium nonstick skillet. Add half of the crab cakes and
   cook until browned and crisp, about 2 minutes per side. Transfer to a platter. Repeat with
   remaining canola oil and crab cakes. Arrange crab cakes on plates.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories 311
Fat 20 g
Saturated Fat 3 g
Cholesterol 61 mg
Sodium 422 mg
Carbohydrates 20 g
Fiber 1 g
Protein 12 g

This recipe is diabetes friendly.

Ingredients

• 1/2 whole wheat baguette, sliced on the bias into 8 slices
• 2 cups egg substitute (e.g., Egg Beaters )
• 1/4 cup fat free half-and-half
• 2 Tbsp low fat whipped cream cheese
• 1 Tbsp chopped fresh chives, plus extra for garnish
• 4 oz smoked salmon, finely chopped
• salt and freshly ground black pepper (optional)

Preparation

1. Heat oven to 350 degrees.
2. Place baguette slices on a cookie sheet and bake for 7-8 minutes or until lightly
   toasted.
3. Combine egg substitute, half-and-half and cream cheese in a bowl. Using a mixer or a whisk, beat until frothy. Add chives.
4. Spray nonstick skillet with cooking spray. Heat skillet over medium heat. Add egg mixture to skillet. Leave mixture undisturbed for a minute. Use a rubber spatula to start to “scramble” eggs.
5. Once the eggs are almost set, add smoked salmon and salt and pepper to taste.  Stir to incorporate. Cover, turn off heat, and set aside until baguette slices are ready.
6. Place two slices of bread on each plate; evenly distribute the egg mixture among the 8 slices of
   bread. Garnish with additional chives.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories 195
Fat 4 g
Saturated Fat 1 g
Cholesterol 11 mg
Sodium 986 mg
Carbohydrates 19 g
Fiber 2 g
Protein 21 g

In accordance with the American Dietetic Association, Cooper physicians offer these dietary guidelines that can help pave the way for a healthier, happier you. Just be sure to stay within your daily calorie needs to enjoy the benefits of balanced nutrition every day..
.

A healthy eating plan

• Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products.
• Includes lean meats, poultry, fish, beans, eggs and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

To get the most nutrition out of your calories, choose the most nutritionally rich foods from each food group each day—those packed with vitamins, minerals, fiber and other nutrients but lower in calories.

• Focus on fruits. Eat a variety of fruits—fresh, frozen, canned or dried. For a 2,000-calorie diet, you need 2 cups of fruit each day.
• Vary your vegetables. Eat more orange and dark green vegetables, such as carrots, sweet potatoes, broccoli and dark leafy greens. Include beans and peas, such as pinto beans, kidney beans, split peas and lentils more often.
• Get calcium-rich foods. Have 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese every day (1 ½ ounces of cheese equals 1 cup of milk). If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
• Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Look to see that grains such as wheat, rice, oats or corn are referred to as “whole” in the list of ingredients.
• Go lean with protein. Choose lean meats and poultry. Bake it, broil it or grill it.
• Vary your protein. Include more fish, beans, peas, nuts and seeds.
• Know the limits on fats, salt and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars.