This document outlines 5 superfoods that should be part of a healthy diet: spinach, bananas, black beans, almonds, and tomatoes. Spinach is high in nutrients like calcium and beta carotene and supports immune and eye health. Bananas contain potassium to lower blood pressure and provide healthy carbs for energy. Black beans aid insulin resistance and provide protein. Almonds supply protein, fiber, and heart-healthy fats. Tomatoes help prostate health and are nutritious whether raw or cooked. The document emphasizes eating these foods regularly in moderation for overall health benefits.

1. H E A LT H T I P S : 5 S U P E R - F O O D S
Y O U S H O U L D B E E AT I N G
C R E A T E D B Y J O N A T H A N FA R B E R , P H . D .

2. • As you know, maintaining a
healthy diet is essential for
both your body and your
mind.
• Each day, you should think
about what you’re eating and
how it plays a large part in the
way you act and feel.

3. • In order to keep track of
whether or not you are
getting enough nutrients
and thinking of food as
fuel, try keeping a food
journal.
• In your journal, you’ll want
to note foods that give
you the most health
benefits.
• Here are the top five
superfoods you should be
eating each week…

4. • First, let’s talk about eating clean and green.
• Spinach is undoubtedly one of the most nutritious
superfoods you can ingest.

5. • Though kale
may be the
latest diet fad,
spinach is the
long-term
winner of the
best green leaf
that offers the
most nutritional
benefits.

6. • Not only is it free of cholesterol, sugar, and fat - but it’s
loaded with calcium, fiber, and beta carotene (a nutrient
that supports a healthy immune system and good vision).

7. • Next on the list are bananas.
• Bananas are loaded with potassium - about 400 mg each - which helps to
lower high blood pressure, and in turn reduce your risk for heart disease
and stroke (which happens to be the leading cause of death worldwide).

8. • Bananas are also
filled with healthy,
digestible carbs that
help to fuel your
body.
• Remember, you
should always think of
food as fuel instead
of as a pleasurable
indulgence.

9. • In addition, bananas are also known to help boost your mood and
give you a better night’s sleep.

10. • Next on this list are black beans, which contain complex carbs,
fiber, omega-3 fatty acids, copper, iron, phosphorous, and
magnesium.

11. • According to an article published by Men’s Fitness:
• “A 2011 study found black beans help improve insulin
resistance, lowering your risk for obesity. What’s more,
black beans have 15g of protein per cooked cup; that’s
an impressive amount for a plant,” (10 Superfoods
People Have Totally Forgotten About).

12. • Almonds are another
powerful superfood high
in protein, fiber, vitamin
E, and unsaturated fats.
• Many people tend to
avoid them because
they are high in calories
- however, they are great
for your digestive
system, skin, and heart.

13. • Though you shouldn’t eat too
many almonds each day,
having a small amount as a
snack at work or even before
a workout is a great idea.

14. • Last on this list are the ever-delicious, very mistaken-for-veggies, tomatoes.
• Tomatoes are great for men in particular because they help with prostate
problems.
• And, unlike spinach, tomatoes are more nutritious when you cook them.

15. • So feel free to slice them up for a healthy morning omelette, a
hearty salad for lunch, or even make your own pasta sauce when
you’re craving Italian - you really can’t go wrong by putting
tomatoes in pretty much anything

16. • There you have it - a list of the top five super-foods you
should be eating regularly.
• Though, keep in mind the saying, “everything in moderation,”
because you should always pay attention to portions and
controlling the amount of food you intake.

17. • Remember, it may be hard to get
healthy at first, but once you
continue to make eating clean a part
of your lifestyle, you’ll notice the
incredible health benefits that play a
part in how you feel both mentally
and physically.