Smart Shopping for SuperFoods

Overview
The promise is no less than magical: "Fourteen Foods That Will Change Your Life!" Based on the 2004 best-seller by Steven Pratt and Kathy Matthews, the SuperFoods diet is all about those 14 foods, and their sidekicks, that offer everything a body needs. Whether or not you subscribe to this eating plan, the authors suggest helpful information about choosing the best-quality foods.

What to Look For Listed below are the foods on which the plan is based, along with tips for choosing them well.
Beans--If you're buying canned, if you see lard on the label, put it back. It's best to buy canned beans labeled "vegetarian" and "low-sodium." When buying dried, shop at a store that sells a great deal of them. Freshness is important, because if they're old they'll boil forever and not soften. Check for powder, whether the beans are in bins (don't buy from open bins) or bags. Powder is a sign that they're old.
Blueberries--Shake the container of fresh berries. If they move, there's less chance they're moldy or crushed. If you're buying juice, look for those labeled "100 percent juice," "organic" and bottles with sediment on the bottom. Sediment means it contains bits of skin, which is where the antioxidants are.
These tips apply to blueberries' sidekicks: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen or dried berries.
Broccoli--If the kids can't stand it, feed them sprouts! See www.broccosprouts.com for more information. Eat both cooked and raw for the best nutritional benefits. For fresh, you want tight florets that are deeply colored and dense. The more color, the better. The smaller the head, the better the flavor. If you see yellow, caution! It's seen better days. Wilted leaves are also a sign of aging. Don't wash broccoli before storing or it could get moldy. Frozen is fine, in fact it might be better, because it contains mostly florets and not stalks and the nutrients are most plentiful in the tops.
Sidekicks: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens and Swiss chard.
Oats--If the first word in the ingredient list is "whole," you're on the right track. This applies to all baked goods, from cereals and pretzels to crackers and bread. Find bread products with at least 3g per serving of fiber.
Sidekicks: Wheat germ, ground flaxseed, brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt and couscous.
Oranges--Heavier and smaller (and usually, thin skin) means juicier. Splotches of green aren't a problem. When buying orange juice, look for "100 percent juice" and "organic."
Sidekicks: Lemons, white and pink grapefruit, kumquats, tangerines and limes.
Pumpkin--If fresh, it should be very hard. Don't buy it if the skin nicks easily. Buy pumpkins with their stems on (bacteria can get in if the stem is missing). The skin should be dull. If the skin is shiny, the pumpkin is too young or has been treated with wax. Deep color means it's ripe. The green area that touches the ground should be a deep color, not pale green.
Sidekicks: Carrots, butternut squash, sweet potatoes and orange bell peppers.
Wild Salmon--Buy it from a whole foods market. Among its sidekicks is canned tuna. In this case, buy albacore. It's richest in omega-3 essential fatty acids. The types packed in spring water with low-salt are best.
For more information about buying wild salmon, check these websites: www.audubon.org; www.environmentaldefense.org; www.mbayag.org.
Other sidekicks: Alaskan halibut, sardines, herring, trout, sea bass, oysters and clams.
Soy--This does not mean soy sauce. It's high in sodium and has little nutritional value.
The best advice for buying soy products is to check the protein content on the label. You should consume at least 10g of soy protein a day, whether in the form of tofu, soymilk or soy nuts (avoid added oil and added salt). A good choice of soy is edamame, and frozen is fine. Another option is soy protein powder (but do not buy a type that is fortified with extra soy isoflavones). For more information, check out soyfoods.com; soybean.org; and soyproducts.com.
Spinach--The darker the greens, the better, because it will contain more bioactive phytonutrients. Spinach should smell sweet and have crisp, intact leaves. Darkened or yellowed leaves are a bad choice.
Sidekicks: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine, lettuce and orange bell peppers.
Tea--Choose green or black, and some benefits might actually come from the caffeine content! Brewed is better than instant. There is virtually no health difference between bags and loose tea.
Tomatoes--Processed are actually better, but buy a low sodium variety. Skin is where the nutrition is!
Sidekicks: red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya and strawberry guava.
Turkey (skinless breast)--You must buy breast meat, without skin. If it's ground, buy 99 percent fat free. If you must eat meat, it should be free-range, with no added hormones or antibiotics and trimmed of all visible fat.
Sidekick: Chicken breast.
Walnuts--They should smell sweet, not sharp or bitter. Whole nuts keep better. Unshelled nuts keep better than shelled.
Sidekicks: Almonds, pistachios, sesame seeds, peanuts, pumpkin, sunflower seeds, macadamia nuts, pecans, hazelnuts and cashews.
Yogurt--Purchase either low-fat or non-fat, with no artificial colors, and make sure it's fresh (check expiration dates). Great ingredients include whey protein and those labeled "probiotic," and those that claim to be rich in live active cultures.
Sidekicks: Kefir

Common Pitfalls
Be wary of label terms that are deceptive. For instance, when buying bread products, "whole" wheat is not synonymous with "hearty wheat" or a host of other terms. Beware of other trick terms such as honey wheat, multigrain and nutrigrain. It needs to say whole to be a healthy SuperFood.

When buying beans or other items in bulk, don't buy from open bins. Make sure they're covered, and that you're shopping in a store that does a good turnover in the item you're buying. That will help ensure you're buying fresh foods.