5 Superfoods to Shake Up Your Diet



1/4 cup uncooked quinoa has 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fiber, 1g sugars, and 5.5g protein.

Quinoa has been getting a lot of love in recent years, and it's completely worthy of that adoration! In addition to being gluten-free, it also has a ton of amino acids, omega-3 fats, antioxidants, and anti-inflammatory properties. Amazing! Just make sure you rinse it before cooking with it, or buy it pre-rinsed.

Easy Recipe: Breakfast Quinoa - In a nonstick pot, combine 1/4 cup uncooked quinoa (thoroughly rinsed), 1/8 tsp. cinnamon, and a dash salt. Add 3/4 cup unsweetened vanilla almond milk and 1/3 cup water. Bring to a boil, and then reduce to simmer. Cook and stir until liquid has been absorbed and quinoa is fully cooked, 12-14 minutes. Stir in 1 no-calorie sweetener packet and 3/4 cup mixed berries. (252 calories, 5.5g fat)

How to Make a Big Diet-Friendly Bowl of Oatmeal 


Hungry Girl's Superfoods: Kefir
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1 cup low-fat plain kefir has about 115 calories, 2.5g fat, 130mg sodium, 13.5g carbs, 0g fiber, 13g sugars, and 10g protein. 

Kefir has a lot of the same nutritious qualities as yogurt, like healthy probiotics to help with digestion. Plus, it's a great way to get added protein and calcium into your diet. Look for it in flavored beverages and even in frozen form — think fro-yo! The Lifeway brand has some super-tasty kefir finds. By the way, this is a great vegetarian-friendly protein source.

Vegetarian Guide to Healthier Eating

Ground Flax Meal

Hungry Girl's Superfoods: Ground Flax Meal
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2 tbsp. ground flax meal has about 73 calories, 4.5g fat, 2mg sodium, 4.5g carbs, 4g fiber, 0g sugars, and 3g protein. 

Ground flax meal has heart-healthy omega-3s, plus a filling combo of fiber and protein. Add a tablespoon to your oatmeal or quinoa. It's also great in baked goods, like muffins. Don’t be afraid to add some to your smoothies, too! Embrace the flax, people.

Chia Seeds

Hungry Girl's Superfoods: Chia Seeds
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1 tablespoon chia seeds has 60 calories, 4g fat, 0mg sodium, 4.5g carbs, 4.5g fiber, 0g sugars, and 2.5g protein.

A little scoop of these seeds goes a long way, and it brings so many nutrients to the table. Once added to liquid, a gel-like bubble forms around each seed. In fact, the extra volume helps you feel full quicker. The fiber and protein don't hurt either! The texture can take some getting used to, but try a spoonful in fruit or yogurt. Looking for something premade? There are lots of healthy bars and other snacks boosted with chia.

Chia Snack Finds

Swiss Chard

Hungry Girl's Superfoods: Swiss Chard
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1 cup raw Swiss chard has 7 calories, 0g fat, 75mg sodium, 1.5g carbs, 0.5g fiber, 0.5g sugars, and 0.5g protein.

Consider chard the new kale. It’s packed with vitamins K, A, and C, and it's an excellent source of iron. Try it in place of kale in recipes that call for the other leafy green. 

Easy Recipe: Cheese 'n Chard Egg Mug - In a microwave-safe mug sprayed with nonstick spray, combine 1/2 cup each chopped Swiss chard and spinach with 1/4 cup chopped asparagus. Microwave for 1 minute. Blot away moisture, and add 3/4 cup egg whites or fat-free liquid egg substitute. Microwave for 1 minute. Stir in 1 tbsp. chopped scallions and 1 wedge of The Laughing Cow Light Creamy Swiss cheese. Microwave for 1 more minute, or until set. Top with 1 tsp. reduced-fat Parm-style grated topping. (165 calories, 2g fat)

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