A Nutrition Plan With Power Foods

Developing a nutrition plan that includes power foods is a smart choice when creating a balanced diet plan. Power foods are food items that have a large amount of nutritional value and few negatives, such as containing trans fats. They are loaded with antioxidants, are often high in fiber and contain phytochemicals that help prevent certain diseases.

Proteins

• Power foods high in protein include salmon, sardines, natural peanut butter, nuts, legumes and soybeans. Salmon is high in omega-3 fatty acid, which has been shown to decrease bad cholesterol in the body. Sardines are also high in omega-3's, as well as calcium and niacin. Natural peanut butter and nuts provide the body with healthy fats, magnesium, fiber and phosphorus. Legumes are high in protein content and fiber while being low in fat, so they are excellent healthy source of protein.

Grains

• Whole grains can be considered a power food category, as there are many whole grains that provide a lot of nutritional benefits. This category includes brown rice, barley, bulgur, flax seed, quinoa, oats and wheat germ. Whole grains are full of healthy fiber, take longer to convert into energy in the body than processed grains, and contain nutrients such as vitamin A, vitamin B2, niacin, manganese, potassium, zinc, selenium, copper and iron.

Vegetables and Fruits

• Power foods in the fruit and vegetable category include dark leafy greens such as spinach, kale, collard greens and mustard greens. Avocados provide healthy fats as well as a beneficial amount of potassium. Berries and pomegranates are high in antioxidants and vitamin C. Tomatoes contain lycopene, which is a carotenoid that fights cancer. Garlic and onions contain phytochemicals that boost the immune system and fight disease. Incorporating these super foods into your daily diet can help to prevent diseases from forming in the future.

Fats

• Heart healthy fats should be limited in most diets, but some fat is necessary for the brain to work optimally. Power food fats come from including olive oil, avocados, nuts, seeds, fish and other healthy oils into the diet in small amounts. Healthy oils include coconut, grapeseed, sunflower and safflower. Unhealthier oils include canola, vegetable and butter because they contain trans fats which do not benefit humans.

Other

• Power foods that do not easily fit into another category include dark chocolate, red wine and green tea. Dark chocolate is full of flavenoids that helps boost mood and reduces bad cholesterol in the body. A small amount of dark chocolate with a high cacao content is necessary to be beneficial, as chocolate also contains sugars and fats. Red wine, in moderation, may help to reduce clogged arteries as well as providing the body with antioxidants. This power food should not be used by those with health or alcohol problems, as the risks outweigh the rewards. Green tea contains antioxidants that may help fight diseases and can be drank daily as part of a healthy diet plan.