Nutrition Playbook: 5 Super Food Swaps for Bikini Prep


A super food’s definition is “a nutrient-rich food considered to be especially beneficial for health and well-being”. As we prep our bodies for bikini season, the goal is to make sure your body looks good inside and out! Many people get caught up in diet foods thinking a low-fat, low-sugar, low-calorie version of the original is always better, when really that is not always true. The key to eating healthy and feeling satisfied is to choose foods that have more nutrients per bite. This way you feel better, aren’t as hungry and are helping your body’s defense system get stronger.

Here are 5 super food swaps to consider as you plan your bikini meals:


  1. Blueberries for jams, jellies and honey: Blueberries are rich in phytonutrients that neutralize free radicals (agents that cause aging and cell damage). They may even help your body fight off cancer. Swap blueberries for jelly on toast or the sweetness in oatmeal for more nutrients and fiber. You can even squash and spread them on a peanut butter and jelly sandwich!


  1. Kale for less-green lettuces: Kale is also packed with phytonutrients! These phytonutrients trigger the liver to produce enzymes that neutralize potentially cancer-causing substances in the body. Swap kale for lighter green lettuces in salads and on sandwiches. Adding kale adds a plethora of nutrients and fiber to your meal.


  1. Avocado for spreads and salad dressings: Many salad dressings and sandwich spreads are full of saturated fats and additives. Swapping avocado as a spread provides your body with nutrient-rish monounsaturated fat. This kind of fat is healthy for your heart and will improve satiety at a meal. Sprinkle your favorite spice or seasoning on one-third to half an avocado, mash it up and let it flavor your dish.


  1. Salmon for white fishes: Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk. It’s not to say white fishes are bad, they are not, as they are a rich source of protein. However swapping salmon for a white fish provides you with the omega 3’s that are not found in as many foods. Grilled salmon on a salad, pan seared salmon tacos or salmon in sushi is a great way to fill up on anti-inflammatory fat.


  1. Quinoa for pasta: With 8 grams of protein, 5 grams of fiber and 15% of your dietary iron needs per cup, quinoa is the ultimate grain. Other whole grains are still nutrient-rich and great for your health, but swapping quinoa for rice or similar will add more protein to your day. Quinoa can be mixed cold in a salad, mixed with brown rice and couscous as a grain side dish at dinner or even used to make baked goods.


Author: Amy Goodson

Amy Goodson

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian in the Dallas/Fort Worth Metroplex. She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences. Amy is the sports dietitian for Texas Christian University Athletics, University of Texas at Arlington Athletics and is the consulting sports RD for the Dallas Cowboys, Texas Rangers, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers. Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. Amy recently co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

Twitter: @amy_goodson_rd

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