Here is a list of 10 Superfood groups to support a healthy weight loss and management program.
Super Food Groups
Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR” and “Runners Up” foods in it.
- Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats
TOP CHOICE: Wild Alaskan Salmon
Runners up: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna - Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Apples, Grapefruit
Runners up: Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges - “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Avocado
Runners up: Olives, Coconut, Acai - Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Chili Peppers
Runners up: Cayenne, chili powder - Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Sesame Seeds and Sesame Butter (Tahini)
Runners up: Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
- Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
TOP CHOICE: Low-Fat Yogurt
Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk - Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical Obesity-Fighters
TOP CHOICES: Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas, Mung Beans, Hummus (chickpea puree)
Runners up: Kidney Beans, Navy Beans, Pinto Beans, Black Beans - Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Oats
Runners up: Hull-less Barley, Buckwheat - Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
TOP CHOICES: Cinnamon, Turmeric
Runners up: Cloves, Fenugreek - Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip, Mustard, Beet)
Runners up: Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and Spirulina