Check out Dietitian Susie Burrell’s top 10 winter superfoods.

1. Broccoli – exceptionally high in antioxidants

The rule of thumb when it comes to vegetables is the brighter the colour, the better they will be for you. Broccoli is always the dietitians’ favourite vegetable as it contains high levels of key antioxidants as well as a number of vitamins and minerals.

2. Carrots – massive boost of the antioxidant beta carotene

Another brightly coloured vegetable choice, carrots, are packed full of beta carotene, the precursor to Vitamin A, which is why they sometimes bleed all over your hand. Just a carrot a day will keep the doctor away and is a great snack food choice teamed with peanut butter or low fat hommus.

3. Oats – Low GI goodness

The less processed the cereal grain, the better it tends to be for you and this is the case with oats. A single serve each day provides you with a substantial amount of soluble fibre; the type of fibre known to help reduce blood cholesterol levels and oats have one of the lowest GI’s of all grains.

4. Lean red meat (Beef or steak) – The hit of Iron and Zinc you need

Not often considered one of the core superfoods, the rich nutrient density of a humble piece of lean meat means that it ticks a number of boxes from a performance nutrition perspective. Many people eliminate red meat from their diet instead thinking that fish and chicken are healthier options but as long as you choose lean meat, you are getting a more nutrient-dense choice than both chicken and fish.

5. Red capsicum – massive hit of Vitamin C

Red capsicum is a rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to regulate a number of inflammatory pathways in the body. Red capsicums are another great veg snack teamed with hommus or cucumber dip.

6. Kiwi fruit – entire daily requirement of Vitamin C

Did you know that just a single kiwi fruit provides your total daily requirement of Vitamin C? This furry fruit is packed full of nutrition and a great choice of lunchbox filler for kids- try cutting the top of off a kiwi, and teaming it with a spoon for a sweet tasty fruit snack. A kiwi also provides almost 3 grams of fibre and yes you can eat the skin!

7. Lemons and Limes – a little zest

Citrus fruits including lemons and limes are a rich source of Vitamin C. Adding highly acidic foods including lemon juice to cooking does lower the glycaemic index of the food. Low in energy but packed full of nutrition, both lemons and limes can be used as tasty additions to recipes with a Vitamin C boost to boot.

8. Green tea – powerful antioxidant

If there was one type of tea you should add to your tea repertoire it would have to be green tea. Not only is green tea exceptionally high in antioxidants, there is also some evidence to show that it can help with fat burning. If you do not love the flavour of plain green tea, the flavoured varieties are fine and remember, the longer you leave the tea bag in, the better it will be for you.

9. Dark chocolate – it has to be dark!

Chocolate made with a high proportion of cocoa is recommended. Aim for just 20g for roughly 100 calories and 5-7g of fat.

10. Eggs

Eggs are one of the most nutritious foods we can eat. Eggs offer a large number of key nutrients including Zinc, high biological value Protein and Iron as well as more than 20 other vital vitamins and minerals. Enjoy 1-2 eggs a day as a great breakfast choice teamed with wholegrain bread or as a protein boost with wraps or sandwiches through the day. Omelettes or frittatas are also a great alternative to toasted sandwiches or pizza for a quick meal on the go.

Sister Margaret Bates
School Nurse (Senior School Campus)