Asian Sesame Power Salad on a plate

Well and Good

Why superfoods are a super idea


Superfoods give you an automatic nutrient boost—and also pack a lot of flavor. Here are some simple tips for working them into colorful salads and quick and delicious meals.

First, what are superfoods, exactly? The simple answer is that a superfood delivers plenty of nutrients in a relatively low-calorie package. Here are some simple rules for getting more nutrient-dense foods into every meal, with little or no effort.  

Go for greens. When the cartoon character Popeye eats his spinach, he gets an instant power boost. That’s because leafy greens like spinach, kale, and watercress have the highest nutrient-to-calorie ratio. See our meal ideas for salads you can work into your week, like our Fuji Apple, Kale & Quinoa Salad. Tip: If you or someone in your household is new to the flavor of kale, try slicing it thinly and mixing it with romaine or spinach – a great way to sneak it into salads for a nutrient boost.  

Eat colorfully. As a rule of thumb, the deeper the color of your natural produce, the richer it is in nutrition. Different colors are created by different nutrients, so don’t be afraid to mix your palette. Try this easy idea for an Asian Sesame Power Salad or a colorful Southwest Black Bean Salad.

Add a super side. If you’re grilling burgers, why not grill some veggie skewers while you’re at it? Or serve a side salad rich in whole grains, like quinoa, or a colorful and nutritious Harvest Grain Salad.

Choose whole foods. A good rule of thumb is to choose whole (unprocessed) foods that are as close to their original state as possible. Above all, find the flavorful superfoods you love the most, then think about easy ways you can work them into your daily meals. Now that’s a super idea.   

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