Super foods: much more than just kale, lettuce and quinoa

The term ?super foods?, though not a legal or medical definition, usually refers to foods high in nutrients and antioxidants, and low in fat, sugar and sodium. Eating such foods may reduce risks of some chronic diseases. Try these ?super foods?, packed with vitamins and minerals:

Cruciferous vegetables such as broccoli, Brussels sprouts and cabbage are good sources of fiber and vitamin C. Try shredded cabbage instead of iceberg lettuce on tacos.

Oranges, grapefruit, lemons, tangerines are examples of citrus fruits high in vitamin C. Easily enjoyed as a snack or mixed in a fruit salad, they also are good choices as a dessert.

Green, leafy vegetables such as spinach, kale, collard greens, arugula and dark green lettuces contain lots of fiber, vitamin A and vitamin C. Great in a salad, or added to soups and casseroles, these are excellent additions to a diet.

Berries. With so many colorful berries to choose from, it?s easy to get fiber and vitamin C when you include berries. Added to cereal or yogurt, they are also tasty foods to snack on. Added to a leafy green salad, you get a double bonus.

Beans, whether garbanzo, kidney, black, lima, or pinto provide a fat free, high fiber food with folate and potassium naturally present. Bean burritos, black bean burgers, bean salad and bean soups are some tasty ways to include them.

These crisp autumn days and gorgeous colored trees make walking in leaves a delight this time of year. Be active as a family, with friends or neighbors most days of the week. Children need 60 minutes or more of moderate physical activity daily and adults need 30 minutes or more.

Studies show that humans are more active when the environment provides opportunities to be active. Look around your neighborhood, workplace and community. Are there ways to make it easier to be active?

A few ideas to consider: Start a walking group in your neighborhood or at your work place. Make the streets safe for exercise by driving the speed limit and yielding to people who walk, run or bike. Participate in local planning efforts to develop a walking or bike path in or out of town.