6 South Beach Diet Superfoods You Need to Be Eating

So many people succeed with the South Beach Diet because it retrains you to treat food differently than before you started. You begin by reducing foods that are loaded with calories but little nutrition and eating more of those that are low-calorie and extra-nutritious, like these six “superfoods.” They power you up with critical nutrients and keep your appetite satisfied long after you eat them. Best of all, these potent but familiar items are full of flavor so you get maximum enjoyment from the meals you’re eating while you shed unwanted weight.

Here’s what you need to know about the superfoods and why you should be eating them, plus fresh and tasty ideas for preparing them the healthful way:

1. Avocados

Nutrient Power: The creamy green flesh inside ripe avocados is rich in healthful monounsaturated fats—the good kind that help your body absorb vitamins and minerals and that provide slow-burning fuel to get you through busy days.
Try: Pass on the high-calorie mayonnaise and instead mix up a batch of egg salad by mashing avocado with hard-boiled eggs, and seasoning with a little mustard and paprika. Roll up the mixture in a lettuce leaf for a nourishing, low-calorie sandwich. At snack time, treat yourself to this simple yet delicious Tomato Salsa with Avocado and Onion.

2. Cauliflower

Nutrient Power: The abundant fiber in cauliflower fills you up and keeps your digestion working efficiently. The high potassium content helps to regulate your sodium levels and metabolism.
Try: Toss raw cauliflower into a food processor and pulse—or hand-grate it—and you get “grains” to steam, sauté or bake. Once the cauliflower is tender, use it as a substitute for rice or blend it with boiled spuds to make a healthier version of mashed potatoes.

Still need some inspiration? Here are 5 Low Carb Ways To Eat Cauliflower >

3. Greens

Nutrient Power: Fresh leafy greens such as watercress, chard and kale deliver the highest concentration of vitamins and minerals in a very low-calorie package.
Try: Get your greens in a handy little package with California Wraps, featuring ham and turkey with avocado rolled inside crunchy leaves. For a fast, hearty and healthy dinner full of protein and healthy greens, put together this Warm Beef Salad.

4. Olives & Olive Oil

Nutrient Power: The monounsaturated fats in whole olives and olive oil help reduce your body’s supply of undesirable LDL cholesterol and improve its healthy HDL cholesterol level. Olives and olive oil also feed you antioxidants that soothe inflammation and reduce blood pressure.
Try: This Chickpea Basil Saute makes a quick and filling lunch or side dish at dinner. These Cherry Tomato Feta Crisps taste like party food, but they’re a nourishing choice for any day.

5. Salmon

Nutrient Power: A lean protein that’s low in saturated fat, salmon is always the catch of the day. Like other cold-water fish, salmon comes with a healthy dose of omega-3 fatty acids, which help manage your cholesterol and reduce your risk of hypertension, stroke and other cardiovascular diseases.
Try: Five-Spice Salmon adds a zesty spark to grilled fish steaks. And, in about 30 minutes, you can make yourself a simple but elegant Warm Salmon and Asparagus Salad.

6. Walnuts

Nutrient Power: Along with the satisfying crunch, walnuts provide you with good monounsaturated fats and they’re an especially valuable plant source of omega-3 fatty acids. Plus, you get four grams of protein in a one-ounce serving.
Try: Change up your ordinary side dish with Nutty Summer Squash with Asiago Cheese. When you need a between-meal treat, whip up Pesto Cilantro Dip with savory toasted walnuts.