Superfoods: supercharge your diet for la rentrée

Feeling tired and stressed at the start of a new school year? It may be time to add superfoods to your diet. Never heard of them? In short, superfoods are ingredients that combine nutritional benefits with minimal calories, and eating them will help you maintain a healthy diet as winter and cold season arrive. They are rich in minerals and antioxidants to boost immunity and brain energy, while reducing hunger and cravings for unwholesome snacks. Eating superfoods can help with weight loss and build a robust body, as well as increasing heart strength and promoting radiant skin.

Superfoods include fish (a source of protein with few fats that’s perfect for bodybuilding), spirulina extracted from seaweed, and fibrous vegetables, which are loaded with vitamins and minerals. In addition, fruits (especially citrus fruits), sunflower seeds and nuts are beneficial alternatives to over-processed salty or sugary snacks.

When you’re running late, it’s tempting to snatch a hurried bowl of sugary cereal or skip breakfast altogether, but studies show that making time for a healthy and nourishing morning meal can supercharge energy levels and focus your concentration for a busy day of work or school.

Here are some tasty and surprisingly simple suggestions for quick breakfasts that are packed with nutrients to fight off morning hunger:

- smashed avocado on wholegrain toast
- chia porridge with berries and coconut
- homemade granola of rolled oats, coconut and your choice of seeds
- goji berry smoothie with coconut oil, chia seeds and green tea
- banana pancakes topped with manuka honey
- gluten-free blueberry muffins

Making time for a nutritious lunch, especially in the middle of a hectic day, is mega-important as it helps to keep energy levels consistent. Superfoods packed with vitamins, minerals, fibre and good fats provide plenty of fuel for the body and also increase brain power.

Dodge fatty sandwiches or sugar-filled snacks, and you’ll also avoid that mid-afternoon slump. Instead, consider these delicious yet healthy options:

- poke bowls packed with fresh vegetables and seeds of your choice
- avocados mashed with tomatoes, spinach and quinoa
- salad wrap with grated seasonal vegetables
- hummus with sliced vegetables for dipping
- bento box with raw sliced vegetables, tuna, nuts and fruit
- dark chocolate, a sweet treat that promotes heart health

It’s long been thought that incorporating superfoods into your diet can aid sleep patterns. Especially good are ingredients rich in vitamin C, such as peppers, leafy vegetables, tomatoes and many kinds of fruit. Try to eat a balanced dinner that includes protein, carbohydrates and fibre, and always finish eating at least two hours before going to bed so your body has time to digest the food.

However, it’s not a wise idea to go to bed ravenous, as hunger can prevent you from falling asleep. If you need a snack before retiring for the night, pick one of these:

- melon cubes and kiwi fruit
- a few salt-free walnuts, pistachios or almonds
- a handful of pumpkin seeds
- sliced carrots or peppers
- plain yoghurt
- if you need a hot drink, choose chamomile tea