FOODS WE NEED TO EAT MORE OF (KIDS INCLUDED!) We’re constantly bombarded with dietary information outlining what we should not be eating (less of that, avoid that, cut down there, choose this instead), it becomes tiring. Here are some superfoods that we should really be eating more of in order to get the myriad of health benefits that they offer. LEGUMES Whether you enjoy baked beans on your toast occasionally, a big Mexican cook up or lentils in your soup and salad, you are on the right track — we should all eat more legumes. A vegetarian superfood, all beans are extremely nutritious containing a mix of low glycaemic index carbohydrates, dietary fibre and protein; their relatively high protein content making them a popular meat substitute for vegetarians. The soluble fibre found in beans has been shown to help lower blood cholesterol levels and beans also contain high levels of B-group vitamins, iron, calcium, phosphorous, zinc and magnesium as well as folate. While legumes are often used as the base of meals for vegetarians, beans can also be used in range of meals including mince, soups and salads for extra bulk and an extra nutrition hit. And best of all, legumes are extremely cheap, making them a most economical addition to any meal. GREEN VEGETABLES They don’t call kale a superfood for nothing. Whether your choice of daily greens is broccoli, kale, spinach, rocket or cabbage, it really does not matter. All we need to do is eat more of them. Packed with powerful antioxidants and cancer fighting molecules, there are nutritional benefits that come from both cooked and raw green vegetables. This means including them in a daily green juice or smoothie, as well as cooked in olive oil a couple of times each day will help to maximise your nutrition every single day. ORANGE VEGETABLES When talking about vegetables our focus is often on the green varieties but let’s not forget about the nutritional powerhouse that is orange/ red/ yellow vegetables — pumpkin, red capsicum, sweet potato, carrots — all packed full of vitamin C and beta carotene, one of the most powerful natural antioxidants. While exposing these veggies to excessive heat can destroy some of the vitamin C, serving them cooked is suggested as the lycopene content increases in these veggies when they are served lightly cooked.