Choose Super Foods to Feel Your Best

By: Jacqueline Gomes, RDN, MBA

Maintaining good health is one of the most important things we can do right now. A variety of fruits, vegetables, whole grains and healthy fats can help keep our energy up and immune system strong. Remember that there is no “one” food that can provide all of the nutrition we need, so variety is key!



Whether fresh, dried, or frozen these fruits are a stellar source of vitamin C, naturally high in water and low in calories.

Leafy Greens

Green vegetables like broccoli, spinach and kale are chock full of anti-cancer compounds called sulforaphane and quercetin. Tip: Want something you can keep on hand that won’t spoil? Try frozen veggies – just heat and serve!


Includes beans, peas, peanuts and lentils. In addition to folic acid, calcium and iron, their high protein and complex carbohydrate profile provides satisfying energy.

Olive Oil

An excellent source of heart-healthy monounsaturated fats, vitamin E and antioxidants. Use in place of animal fats for the best healthy heart benefits.


Cold-water fish such as mackerel, herring, and salmon are prime sources of Omega-3s – fatty acids that may help reduce heart disease and certain cancers.


Tea contains powerful antioxidants and polyphenols, which are believed to protect against certain cancers and heart disease.

Whole Grains

Packed with B vitamins, protein and fiber, research indicates a diet high in whole grains may help prevent diabetes, obesity, some cancers, and heart disease.


The beneficial bacterial cultures in yogurt keep the intestines healthy and boost overall immune system.