The term "superfoods" gets thrown around a lot. Unfortunately, it's often attached to foods that are expensive, obscure (Acai berry? Isn't that what's in all those annoying Facebook ads?) or something of an acquired taste. (Really, Oprah? Sardines?)

So this list of superfoods -- developed from conversations with dietitians, kinesiologists and holistic-health experts -- is more practical.

Resolve to eat these foods, and be a healthier you.

1. BLUEBERRIES

Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they're high in potassium, vitamin C and fibre, all for about 80 calories a cup.

Recent studies have suggested they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer's.

In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive in winter, but frozen works just fine, especially in a smoothie or stirred into yogurt.

But processing strips them of many nutrients, so that blueberry muffin or PopTart doesn't count.

2. QUINOA

What it is: It looks and cooks like a grain, but it's the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, such as rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It's also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: It cooks in about 15 minutes. Boost the flavour by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

3. APPLES

Why you should eat more: They're not flashy, but the often-overlooked apple is high in fibre (four or five grams per apple).

They are also lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they'll hang around in your stomach a while longer, making you feel full longer.

Chewing one can even clean your teeth. Plus, they're so practical, you have no excuse not to substitute one for that candy bar.

They're relatively cheap, widely available and highly portable -- they don't have to be refrigerated, sliced, cooked or even peeled. And they're sturdy enough to roll around in your gym bag all day without getting mushy.

4. WALNUTS

Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish such as salmon and sardines.

These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation.

Sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

5. ROMAINE LETTUCE

Why you should eat more: All greens are good for you, and the darker the better.

They're natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate.

But unlike other greens such as kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere.

ROMAINE SALAD WITH APPLES AND WALNUTS

* 4 cups (1 litre) romaine lettuce, torn into bite-size pieces

* 6 cherry OR yellow grape tomatoes, sliced in half

* 4 toasted walnut halves

* 1 tbsp (15 mL) golden seedless raisins

* 1/4 red onion, sliced thinly

* 2 tbsp (30 mL) goat OR sheep feta cheese, crumbled

* 1/4 avocado, cut in small cubes

* 1/2 small, tart apple, such as Granny Smith, sliced thinly OR cubed

For dressing:

* 1/2 tsp (2 mL) honey

* 1 tsp (5 mL) balsamic vinegar

* 1 tsp (5 mL) orange juice, freshly squeezed

* 1 tsp (5 mL) extra-virgin olive oil

Place salad ingredients into a bowl and toss. Mix dressing and pour over salad. Serve immediately.

Approximate nutrition per serving: 90 calories, 6 g fat, 2 g protein, 11 carbohydrates, 4 g fibre

- netnutritionist.com, Gay Riley's website