Superfoods? Is there such a thing as a “superfood”? Not per se. In the end, we want to see you eat a variety of foods, not just one berry over the other just because the latest science supports that it has a higher level of antioxidants. That said, there truly are categories of foods that give you more bang for your bite. For this reason, we do consider them super and terrific additions to meals and snacks — especially as the busy fall season begins. Dark Green, Orange and Red Fruits & Vegetables: If your plate isn’t radiating with the rich colors our local farms have to offer, you are missing out on a bounty of flavor and nutrition. From leafy green vegetables, such as spinach and kale, to deep orange squashes, such as pumpkin and butternut, to bright red apples and beets, farmers throughout Massachusetts and Connecticut deliver their harvest to the doors of Big Y each day. Thanks to them, you are able to pack your meals full of vitamins, minerals, fiber and antioxidants essential for keeping you energized and healthy for the hectic season ahead. Whole Grains: Nutty, chewy and hearty are just a few of the words that describe whole grains. Take your taste buds on an adventure while adding vitamins, minerals, antioxidants and fiber to recipes by replacing refined grains with whole grains. Trade up white rice (NuVal® Score — 48) and traditional semolina pasta (NuVal® Score — 57) to whole grains in their basic state like brown rice (NuVal® Score — 82), quinoa (NuVal® Score — 82) and barley (NuVal® Score — 91). Legumes: Imagine a food that is packed with protein, vitamins, minerals, high- quality carbohydrates AND fiber but has little sodium and no saturated fat. Pretty super, huh? That’s exactly what we think of dried beans, peas and lentils, otherwise called legumes. Including legumes in your meals on a daily basis isn’t only a great way to incorporate texture and nutrition, it’s also a cost effective way to maintain your food budget. For example, one pound of dried black beans (NuVal® Score — 91) goes for a third of the price of a pound of boneless sirloin steak (NuVal® Score — 30). Tea: It’s warm, soothing, calorie free and provides a punch of disease-fighting antioxidants. Not much beats tea in the beverage category, especially when discussing superfoods. The four varieties — black, oolong, green and white — come from leaves of the Camellia sinensis plant. Their unique flavors, colors and levels of polyphenol antioxidants such as catechins and flavonoids vary as do their proposed role in fighting conditions such as cardiovascular disease and cancer. Whether you enjoy your tea warm or cold, just be sure it is brewed. Brewed tea — not instant powered tea — provides the disease-fighting polyphenols. HAVE A NUTRITION QUESTION? ASK BIG Y’s WELLNESS TEAM: Big Y’s Registered Dietitians, Carrie Taylor, RD, LDN and Andrea Samson, RD, LDN Visit BigY.com’s LivingWell Eating Smart® Follow us on Twitter – BigYLWES Web page and post a question Write to: Living Well Become a fan on Facebook – 2145 Roosevelt Ave., PO Box 7840, LivingWellEatingSmart Springfield, MA 01102 Check us out on YouTube – Send e-mails to: Big Y Living Well Eating Smart Team bigy.com/livingwell/contactus www.bigy.com