The Super Foods List
This is primarily for my referral, but I figured I'd post it for anyone else who happens to be interested.
Here are the superfoods with their "sidekicks", and the recommended frequency is noted in parenthesis. The italicized stuff doesn't mean a thing, except to me. That's the stuff I get enough of.
Apples: pear (1 per day)
Avocado: asparagus, artichoke, extra virgin olive oil (1/3 to 1/2 avocado multiple times per week)
Beans: all beans are included, pinto, navy, great northern, Lima, chickpeas, green beans, sugar snap peas, green peas (4 1/2 cup servings per week)
Blueberries: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen, dried berries (1 to 2 cups per day)
Broccoli: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard (1/2 to 1 cup per day)
Dark chocolate (100 calories per day)
Extra virgin olive oil: canola oil (1 tablespoon most days)
Garlic: scallions, shallots, leeks, onions (to taste, multiple times per week)
Honey (1 to 2 teaspoons multiple times per week)
Kiwi: pineapple, guava (multiple times per week)
Oats: super sidekicks - wheat germ, ground flaxseed,
other sidekicks - brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous (5 to 7 servings per day)
Onion: garlic, scallions, shallots, leeks, chives (multiple times per week)
Oranges: lemons, white/pink grapefruit, kumquats, tangerines, limes (1 serving per day)
Pumpkin: carrots, butternut squash, sweet potatoes, orange bell pepper (1/2 cup most days)
Pomegranates: plums (4 to 8 ounces of 100% pomegranate juice multiple times per week or any amount of seeds)
Wild Salmon: Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, clams (2 to 4 times per week)
Soy: tofu, soy milk, soy nuts, edamame, tempeh, miso (15 grams per day)
Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers (2 cups most days)
Tea: no side kicks, green or black (1 cup per day)
Tomatoes: red watermelon, pink grapefruit, Japanese persimmons, red fleshed papaya, strawberry, guava (1 serving per day)
Turkey: skinless chicken breast (3 to 4 servings per week, each serving 3 to 4 ounces)
Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (5 servings per week)
Yogurt: kefir (2 cups per day)
I actually do much better than I thought I did. I get the recommended amount from every category on the list except chocolate, fish, poultry, honey, and citrus. I can't stand chocolate, and I don't eat meat, so there's not a lot I can do about those things. I'm trying to go vegan, so I'm avoiding honey, as well. I'd be more than happy to up my intake of citrus, because I totally love it. It, however, hates me. It hurts me to eat citrus. A lot. So I do believe this is probably as good as it's going to get.