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Our Top 7 super foods – and how to eat them

09 October 2019

We all know we should be eating healthy food. But with so many takeaways and delivery services close to CODE, doing that can be pretty difficult.

Did you also know there are a whole load of foods that are simple to prepare and still good for you?

Here we run down the list of our Top 7 – and most importantly give you advice on how to eat them. We love them so much we give them away at our Health and Well-being Fairs every year.

Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need.

How to eat them
Eggs are incredibly filling because they are a high-protein food. Try eating scrambled or soft boiled eggs for breakfast or hard boil an egg and take it with you for a healthy snack; you’ll feel fuller for longer – just remember to peel the shell first


Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has about 105 calories.

How to eat them
Bananas rank low to medium on the glycaemic index (GI), which is a measure of how quickly foods increase blood sugar levels. This means bananas are great as a snack at any time.

There is also some evidence that bananas can moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach – so they’re a great dessert too!

Dark chocolate
Quality dark chocolate has a whole load of nutrients and minerals – including fibre, iron and magnesium. Dark chocolate also contains a wide variety of powerful antioxidants. In fact, they have way more than most other foods.­­­­

How to eat it
Sorry, this isn’t a green light to eat lots of chocolate every day. Dark chocolate is still loaded with calories and easy to overeat. Try instead to have a square or two after a meal. Also look at the label — you want dark chocolate with 70% or higher cocoa content.

Green tea
Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that can improve brain function and lower the risk of cancer. Studies show drinking green tea can help you burn an additional 75–100 calories per day.

How much should you drink?
Studies vary but it seems that drinking three to five cups of green tea per day could be beneficial. Remember you can drink it hot or cold. Even if you can’t manage that amount, green tea drinkers are in better health than those who do not drink tea at all.

Fruit smoothies
If you struggling to eat fruit or veg, smoothies can be a great way to get your 5 a day. You can also add other healthy ingredients like protein, plant milks, and good fats.

How to make your smoothie
Go for things like blackberries, raspberries, and strawberries which are low in sugar. Half a pear with a handful of ice cubes is a great way to get a thick smoothie texture without adding a banana. You can also buy whey or chia seeds from health stores to add protein – or try adding Greek yogurt.

Marmite is packed with B vitamins as well as magnesium, calcium, potassium, iron and selenium, all of which are essential for good health. These work to boost kidney and liver function, help to protect the nervous system and increase energy levels. It is high in salt so try not to eat too much.

How to eat it
As a savoury spread you can put it on virtually anything but toast and bagels are a favourite. Elsewhere in the world, people stir Marmite into rice porridge or fry pieces of chicken in Marmite sauce. You can also stir a teaspoon or two into stew or Bolognese sauce for a kick.

Sweet potatoes
Sweet potatoes are rich in fibre, vitamins, and minerals. They’re also high in antioxidants. They promote the growth of good gut bacteria and may help prevent vision loss and improve eye health.

How to eat them
You can try them peeled and thinly sliced into fries or peel, boil and mash with milk and seasoning. Did you know some people also make sweet potato toast! Simply cut into thin slices and top with ingredients like nut butter or avocado.