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The Power of Seeds Somersault Snack Co.

March 19, 2012

1.0 Con2nuing Educa2on Units for Registered Die22ans (RDs) and Diete2c

Technicians, Registered (DTRs)

Learning Objec=ves

By the end of this presenta0on, par0cipants will be able to:

•  Describe the nutrient profile of seeds and sunflower seeds •  Demonstrate u2liza2on of seeds in medical nutri2on therapy

& allergy meal planning

•  Recommend ways to incorporate seeds into a well-‐balanced diet

Outline

Seed Nutri=on

•  Sunflower Seeds Nutrient Profile

•  Nutri2on Focus: –  Vitamin E

–  FaSy acid profile –  Nutrient density

Seeds in Prac=ce

•  Dietary Guidelines for Americans, 2010

•  Seeds as Part of a Healthy Diet

•  Medical Nutri2on Therapy & Allergies

•  Snacking with Seeds

Sunflower Seeds in Cultural Cuisine

•  Na2ve to the United States (genus Helianthus) •  Over 60 varie2es •  Seeds eaten by Na2ve Americans: raw, dried & powdered (in

breads)

•  Unopened flower head can be cooked & eaten like an ar2choke

•  Petals are dried & used like saffron in the Southwest

Source: Food and Culture. Kitler, Sucher, Nelms. 6th ed.

Sunflower Seeds in Cultural Cuisine

•  Street food from Ecuador to Tunisia

•  As part of malnutri2on preven2on program in rural Southern Malawi

•  Indigenous food of the Americas, Central Europe, Balkans, Middle East

Sunflower Seeds: Nutrient Profile

•  Sunflower seeds, dry roasted, without salt

•  1 oz serving = 28 grams = approx ¼ cup

Source: USDA Nutrient Database, Nutri?onData.com

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Sunflower Seeds: Nutrient Claims

Low In: •  Cholesterol •  Sodium •  Saturated fat

High In: •  Vitamin E (ɑ-‐tocopherol) •  Copper •  Selenium •  Phosphorus

Good Source of: •  Niacin •  Vitamin B6 •  Folate


Sunflower Seeds: Vitamin Content

Per 1 oz serving Amount %DV

Vitamin A 2.5 IU 0%

Vitamin C 0.4 mg 1%

Vitamin D -‐ -‐

Vitamin E (alpha…) 7.3 mg 37%

Vitamin K 0.8 mcg 1%

Thiamin 0.0 mg 2%

Riboflavin 0.1 mg 4%

Niacin 2.0 mg 10%

Vitamin B6 0.2 mg 11%

Folate 66.4 mcg 17%

Vitamin B12 0.0 mcg 0%

Pantothenic Acid 2.0 mg 20% Source: USDA Nutrient Database, Nutri?onData.com

Vitamin E in Plant Foods

Serving Size Vit E (mg ATE) % RDA

Sunflower seeds 1 oz 11.34 76%

Sunflower oil 1 Tbs 9.9 66%

Almonds 1 oz 7.5 50%

Peanut buSer 2 Tbs 3.2 21%

Avocado 1 cup, sliced 2.0 13%

Olive oil 1 Tbs 1.7 11%

Spinach 1 cup cooked 1.7 11%

Pumpkin seeds 1 oz 0.3 2%

Vit E in milligrams alpha tocopherol equivalents Source: USDA Nutrient Database & Na?onal Sunflower Associa?on

Vitamin E (alpha-‐tocopherol): DRIs

RDA

•  15 mg/dfor 14 years+ •  19 mg/d for lacta2ng women

UL

•  600 mg/d, 9-‐13 years •  800 mg/d, 14-‐18 years •  1,000 mg/d, 19 years+ including pregnant & lacta2ng

Source: Dietary Reference Intakes

Sunflower Seeds: Mineral Content

Per 1 oz serving Amount %DV

Calcium 19.6 mg 2%

Iron 36.1 mg 6%

Magnesium 36.1 mg 9%

Phosphorus 323 mg 32%

Potassium 238 mg 7%

Sodium 0.8 mg 0%

Zinc 1.5 mg 10%

Copper 0.5 mg 26%

Manganese 0.6 mg 30%

Selenium 22.2 mcg 32%

Fluoride 0 0


Nutrient Comparison of Sunflower Kernels to Other Seeds, Nuts & Fruits

per 1 oz svg Folate (mcg) Vit E (mg) Selenium (mcg)

Iron (mg) Zinc (mg)

Sunflower kernels

64.46 11.34 16.87 1.92 1.43

Blueberries 1.81 0.28 0.17 0.05 0.03

Sesame seeds

27.41 0.64 1.62 4.12 2.20

Almonds 8.22 7.42 2.24 1.22 0.95

Walnuts 27.78 0.83 1.30 0.83 0.88

Pecans 6.24 1.04 1.70 0.72 1.28

Hazelnuts 32.04 4.31 1.13 1.33 0.70

Source: Na?onal Sunflower Associa?on & USDA Nutrient Data Laboratory

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Sunflower Seeds: Protein Content

•  81% complete amino acid score

•  100% = high-‐quality protein

•  5 g protein/1 oz serving = 10% DV


Sunflower Seeds Fa]y Acid Profile

11%

69%

20%

Fa]y Acid Distribu=on

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat


Sunflower Seeds: Fa]y Acid Profile

Amount per 1 ounce (28 g) Seeds, sunflower seed kernels, dry roasted, without salt

%DV

Total fat 13.9 g 21%

Saturated Fat 1.5 g 7%

Monounsaturated Fat 2.7 g

Polyunsaturated Fat 9.2 g

Total trans faSy acids 0

Total omega-‐3 faSy acids 19.3 mg

Total omega-‐6 faSy acids 9180 mg


Comparison of Commonly Consumed Oils & Dietary Fats

Source: Canola Council of Canada

ANDI: Aggregate Nutrient Density Index

•  Nutrient density on scale of 1 to 1000 based on nutrient content

•  Based on Dr. Joel Fuhrman’s Nutrient Density Scoring System

•  Incorporated in Whole Foods “Health Starts Here” campaign

•  Measures vitamins, minerals, phytochemicals, ORAC score x 2

•  ORAC: Oxygen Radical Absorbance Capacity, method of measuring the an2oxidant or radical scavenging capacity of foods

Calcium Carotenoids Lycopene Fiber Folate Glucosinolates Iron Magnesium Niacin Selenium Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B6 Vitamin B12 Vitamin C Vitamin E Zinc

ANDI: Top 10 Nuts & Seeds

Nuts & Seeds ANDI Score

Sunflower Seeds 78

Sesame Seeds 65

Flax Seeds 65

Pumpkin Seeds 52

Pistachios 48

Pecans 41

Almonds 38

Walnuts 34

Hazelnuts 32

Cashews 27

Source: Whole Foods Market

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Dietary Guidelines for Americans 2010

Balancing Calories •  Enjoy your food, but eat less •  Avoid oversized por2ons

Foods to Increase •  Make half your plate fruits & vegetables •  Switch to fat-‐free or low-‐fat milk

Foods to Reduce •  Sodium •  Water instead of sugary drinks


Focus on consuming nutrient-‐dense foods and beverages

“A healthy ea?ng paSern limits intake of sodium, solid fats, added sugars, and refined grains and emphasizes nutrient-‐dense foods and beverages—vegetables, fruits, whole grains, fat-‐free or low-‐fat milk and milk products,3 seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds.”

Source: Dietary Guidelines for Americans, 2010


Foods and Nutrients to Increase

“Choose a variety of protein foods, which include seafood, lean meats and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.”


“Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts,

seeds, and oils.”



“Protein foods include seafood, meat, poultry, eggs, beans and peas, soy products, nuts, and seeds. In addi?on to protein, these foods contribute B vitamins (e.g. niacin, thiamin,

riboflavin, and B6), vitamin E, iron, zinc, and magnesium to the diet.”



“Because nuts and seeds are high in calories, they should be eaten in small por?ons and used to replace other protein

foods, like some meat or poultry, rather than being added to the diet.”



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Seeds as Part of a Balanced Diet

USDA Food Pa]ern, 2000 Calorie Level

•  5 ½ ounces protein

Source: USDA Food PaSerns

Seeds as Part of a Balanced Diet

Average Daily Amounts in the Protein Foods Group in the USDA Food Pa]ern at the 2,000 Calorie Level and Its Vegetarian Adapta=ons

Food Category USDA Food Pa]ern Lacto-‐ovo Adapta=on

Vegan Adapta=on

Meats (beef, pork, lamb)

1.8 oz-‐eq 0 oz-‐eq 0 oz-‐eq

Poultry (chicken, turkey)

1.5 oz-‐eq 0 oz –eq 0 oz-‐eq

Seafood 1.2 oz-‐eq 0 oz-‐eq 0 oz-‐eq

Eggs 0.4 oz-‐eq 0.6 oz-‐eq 0 oz-‐eq

Beans and peas N/A 1.4 oz-‐eq 1.9 oz-‐eq

Processed soy products

<0.1 oz-‐eq 1.6 oz-‐eq 1.4 oz-‐eq

Nuts and seeds 0.5 oz-‐eq 1.9 oz-‐eq 2.2 oz-‐eq

Total per day 5.5 oz-‐eq 5.5 oz-‐eq 5.5 oz-‐eq


Did You Know?

“Nuts/seeds and nut/seed mixed dishes” (47 kcal per serving) are the:

•  15th among top 25 Source of Calories Among Adults and Older Adults, Ages 19+ years (total calories = 2, 199/d)

•  24th among top 25 Source of Calories Among Overall, Ages 2+ years (total calories = 2,157/d)

Source: Na?onal Cancer Ins?tute, 2005-‐2006.

Seeds in Medical Nutri=on Therapy

•  Smooth nut buSers (including sunflower) recommended for diver2culi2s

•  Seeds recommended for iron deficiency anemia, dyslipidemia, CAD

•  Avoid on mechanically altered, fractured jaw diets, avoid seed paste if kidney stone risk

•  Gluten-‐free, nut-‐free; watch for cross-‐contamina2on

•  GI of sunflower seeds: 35

Source: Nutri?on Care Manual, 2012. Academy of Nutri?on and Diete?cs

Seeds and Allergies

•  Eight foods account for 90% of all food-‐allergic reac=ons •  Milk, eggs, peanuts, tree nuts, wheat, soy, fish and shellfish •  Tree nuts include walnuts, almonds, cashews, pistachios,

pecans

Source: Food Allergy Network,

Seeds and Allergies

•  Seeds and sunflower seeds are nut-‐free foods •  Sunflower – very rare allergen •  Some alterna2ve nut buSers – soy nut or sunflower seed

buSer – may be produced on equipment shared with other tree nuts and/or peanuts

Source: Food Allergy Network

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Seeds and Allergies

•  Is ‘nut-‐free’ sunflower seed bu]er safe for children with peanut allergy?

•  Acute allergic reac2on aver inges2ng ‘nut-‐free’ buSer containing sunflower seeds in a 5-‐year old girl with known peanut allergy

•  Reported in Medical Journal of Australia (MJA 2007; 187(9):542-‐543)

•  Allergic reac2ons to sunflower seed rare (<30 published cases) •  Do not need to avoid unless also allergic to seeds

Source: Food Allergy Network, AND Nutri?on Care Manual

How to Incorporate Seeds in the Diet

•  Granola, dry cereal or trail mix

•  Hot breakfast cereal or porridge

•  Rice grain pilaf or pasta •  Whole grain cookies,

muffins, pancakes or waffles

•  Homemade bread •  Added to salads

•  Yogurt topping •  S2r-‐fry or steamed

vegetables

•  Added to soups •  Chili, casseroles, gra2ns •  In smoothies and other

beverages

•  As pie crust, with puddings and other desserts

Source: North American Vegetarian Society

Seeds as a Snack: Somersaults

•  Bite-‐size sunflower seed nuggets •  Five flavors:

–  Pacific Sea Salt –  Cinnamon Crunch

–  Salty Pepper –  Dutch Cocoa –  Santa Fe Salsa

Somersaults: Ingredients

Somersaults: Nutri=on Facts

Nutri?on Facts for Pacific Sea Salt

Somersaults: Snack Comparison

•  Online snack comparison tool

•  Calories, protein, fat, fiber, carbohydrates, sugar, vitamin E, sodium

•  Available at: hSp://www.somersaultsnackco.com/?event=enjoy.compare

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Somersaults: Learn More

•  Online: hSp://www.somersaultsnackco.com

•  Facebook: hSp://www.facebook.com/SomersaultSnacks

•  Twi]er: hSps://twiSer.com/#!/SomersaultSnack

Bibliography

•  Skoric, D. Possible uses of sunflower in proper human nutri2on. Med Pregl. 2009;62 Suppl 3:105-‐10.

•  Skoric D, Jocic S, Sakac Z, Lecic N. Gene2c possibili2es for altering sunflower oil quality to obtain novel oils. Can J PhysiolPharmacol. 2008 Apr;86(4):215-‐21.

•  Neffa2 L, Ridha H, Kolsteren P, Hilderbrand K. Street food among children: a study in north Tunisia. Sante 2004 Jan-‐Mar;14(1):43-‐8.

•  Tulimbe Nutri2on Project: a community-‐based dietary interven2on to combat micronutrient malnutri2on in rural southern Malawi. SCN News. 1997 Dec;(15):25-‐6.

•  Halvorsen, et al. Systema2c screening of total an2oxidants in dietary plants. J Nutr. 2002 Mar;132(3):461-‐71.

•  Gassmann B. Prepara2on and applica2on of vegetable proteins, especially proteins from sunflower seed, for human consump2on an approach. Nahrung. 1983;27(4):351-‐69.

•  Kitler, Sucher, Nelms. Food and Culture. 6th ed. Wadsworth/Cengage; 2012. •  Hsu DC, Katelaris CH .Is “nut-‐free” sunflower seed buSer safe for children with peanut

allergy? Med J Aust. 2007 Nov 5;187(9):542-‐3. •  Academy of Nutri2on and Diete2cs. Nutri?on Care Manual. [online]. 2012.

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