Upgrade Your Meals To Super Meals Today By Adding These Super Foods

Marie France Bodyline
Super Foods

Malaysians love food; there is no denying that. In fact, Malaysia is known to many tourists as a land where eating never stops. Unfortunately, a lot of us usually do not put much thoughts of into what we should eat or what we should not eat. In recent times, however, things are beginning to gradually change; our people are becoming more health-conscious when ordering foods and drinks. Teh-o kurang manis or Teh-o-Halia over Teh Tarik when it comes to drinks, and sandwiches and grilled chicken over Ramly burger and Ayam Percik have become preferred choices of foods these days amongst many health-conscious urbanites.

True enough, small changes in one’s lifestyle could result in drastic differences in their health conditions.

You can start small anytime to start seeing the differences. Perhaps, you could start by looking at super-useful ingredients or foods that you could add into your daily meals. You could boost or upgrade the value of your meals to super meals by just adding these easy-to-find super foods.

Let’s look at some of such super foods below:

1. Cocoa (1 tablespoon = 30 calories)

The flavanols in cocoa can improve cognitive function. Look for cocoa powder labeled "non-Dutched", meaning the cacao retains more antioxidants after it's processed.


2. Ginger (1-inch piece = 2 calories)

It is an A-plus remedy for nausea and upset stomachs. It is also used to fight osteoarthritis pain because of its anti-inflammatory properties. A study published found that a small dose of dried ginger eaten in the morning upped fat burning by 13.5% for 2 hours.


3. Avocado (1/4 avocado = 57 calories)

Regular avocado eaters weigh less and have smaller waist measurements than those who don't eat them, according to science. Plus, avocados are loaded with fiber, potassium, magnesium and heart-healthy monounsaturated fats.


4. Sesame Seeds (2 tablespoons of whole seeds = 103 calories)

Sesame seeds are a white-hot source of calcium, magnesium, iron, zinc, selenium and fiber. The mono- and polyunsaturated fats are good for heart health. Polyphenols (called lignans) in sesame seeds may also help lower cholesterol and blood pressure and support immunity.

Sesame Seeds

5. Chia Seeds (1 tablespoon of chia seeds = 69 calories)

These little seeds pack a major nutritional punch. Thanks to the seeds’ heart healthy fats, plus 5.5 grams of fiber.

Chia Seeds

You would have observed that we have not cited ingredients or foodstuffs that are difficult to find or where you have to pay premium prices to get. These are common super foods that you could find in your fridge or even at the nearest grocery stores.

Remember, the list isn’t exhaustive here. There are many other super foods out there that could easily supercharge your daily meals to become super meals. These foodstuffs not only make your meals taste better and look more presentable (not forgetting livelier!), these are great additions to your daily supplement needs as well.

A quick look at the five foodstuffs above shows that these foods are fairly low in calories but very high in essential nutrients. Take ginger for instance, which could be found in almost all of Malay, Chinese, Indian or other cuisines. We even have meals and drinks that are based on ginger in Malaysia, such as Ginger Chicken or Ginger Tea. So it isn’t going to be very difficult if you were to be told to include ginger in your daily diet, for you must very familiar with the taste and smell of it. In terms of benefits, ginger only contains 2 calories but is capable of not only burning fats, but also solve your stomach problems and even serves as a remedy for osteoarthritis pain. Wonderful isn’t it?

Let’s also not forget, Malaysian foods generally contain a lot of oil. We have always preferred frying to grilling, so adding ingredients or foodstuffs such as ginger or sesame seeds into our meals would unquestionably help to counter the effects from eating too much oily foods.

Avocados, on the other hand, could be served as delicious desserts after your meals that not only helps to boost your meals with its high contents of fiber, potassium (yes, even more than bananas!), magnesium and monounsaturated fats, but also helps you to stay in shape in the long run. Avocados are incredibly nutritious and flexible that they could be eaten raw, made into condiments, made in salad dressings and so forth.

In short, what goes into making your meals does somewhat determine what your body gets from consuming the meals. Adding some super foods or ingredients from the above list to upgrade or supercharge your meals could make a difference by leaps and bounds to your health, so start experimenting with your recipes today!

*As causes for being overweight vary from person to person, weight loss results will also vary from person to person, dependant on various genetic or environmental factors such as food intake, individual rate of metabolism, level of exercise, etc. No individual result should be seen as typical.