How to find and include superfoods in your diet

Some foods are truly superfoods, ones that are low in calories and high in important nutrients. Here's some ways to include these special foods in your diet.

• You can eat superfoods to your heart's content. Their benefits often outweigh any potential downsides.
• As long as you don't use lots of oil or high-calorie add-ins, you can healthily eat as much fruit, vegetables and beans as you wish.
• The exceptions are people who have diabetes or are prone to big blood sugar swings. If that's you, eat sweet fruit in moderation.

• Beans in particular are antioxidant superstars.
• Researchers have found that red beans, kidney beans and pinto beans have the highest antioxidant concentrations of any food.
• Beans are packed with fibre and are a terrific source of protein.

• Just-ripe fruits and veggies have the highest levels of vitamins and antioxidants. Levels decline as produce sits on the shelf.
• Don't assume that raw is better than cooked. Some phytochemicals are actually more available for absorption when veggies are processed.
• Tomato sauce is high in the prostate-protecting lycopene. Steamed spinach and carrots are packed with carotenoids.
• Don't shy away from convenience produce, either. They contain a single serving, which is great for portion control.
• Even fruit roll-ups count if they're all fruit. Look for all-fruit pops that are 99 percent fruit and have very little sugar.

Low in calories, high in satisfaction, and downright delicious, fruits, vegetables and legumes deserve a starring role on your plate.Now you can find some of these superstars and incorporate them into your diet.