super foods for a super you - recosa · 2014-09-03 · super foods for a super you presented by...
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©2007 Learning ZoneXpress 1
Super Foods for a Super You
Presented by
Jennifer Meachum RD, LD
©2007 Learning ZoneXpress 2
Whole New You
• The human body regenerates cells everyday
• It completely renews itself every 7 years
• To build the healthiest cells possible – eat nutrient-rich foods everyday
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Disease
• Eating “super foods” may help prevent disease
• Eating “super foods” may decrease risk of:
– Heart disease
– Cancer
– Diabetes
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Stay Younger Longer
• Super foods may keep you feeling younger longer
• They may help reduce signs of aging
– Skin damage
– Loss of vision
– Joint flexibility
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What is a Super Food?
It contains a large amount of nutrients which are linked with a reduced risk for disease.
Super foods are rich in:
• Vitamins
• Minerals
• Phytochemicals
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Phytochemicals
• “Phyto” from the Greek word meaning “plant”
• They give foods taste, aroma, color, and other characteristics
• They are believed to promote good health
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Disease Fighters
• Phytochemicals may:
– Serve as antioxidants
– Enhance the body’s immune response
– Make vitamin A from beta-carotene
– Reduce inflammation in the body
– Kill cancer cells
– Protect DNA from being damaged
– Prevent urinary tract infections
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Oxidation and Free Radicals
• Oxidation: a reaction involving oxygen
• Free radical: an unstable by-product of oxidation
• Free radicals can damage:
– Cell walls
– Cell structures
– DNA within the cells
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Antioxidants
• Are present in foods as:
– Vitamins
– Minerals
– Phytochemicals
• Stabilize free radicals which could otherwise stress or damage cells
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Super Foods
• Dark Green Vegetables
• Berries
• Legumes
• Orange Fruits and Vegetables
• Whole Grains
• Cold Water Fish
• Tomatoes
• Cultured Dairy Products
SUPER FOODS!
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Dark Green Vegetables
• Rich in many vitamins, minerals, and phytochemicals • Try these:
– Spinach – Broccoli – Bibb lettuce – Collard greens – Romaine lettuce – Bok choy – Kale – Swiss chard – Mustard
and turnip greens
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Berries
• Rich in vitamin C, fiber, and phytochemicals
• Try these:
– Blueberries
– Raspberries
– Cranberries
– Strawberries
– Blackberries
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Legumes
• Low-fat plant protein • Rich in fiber, B vitamins,
minerals and phytochemicals
• Try these: – Black beans – Pinto beans – Garbanzo beans – Lentils – Kidney beans – Lima beans – Adzuki beans – Cannellini beans – Black-eyed peas – Soy beans
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Orange Fruits and Vegetables
• Contain a high level of beta-carotene and other nutrients
• Try these: – Sweet potatoes
– Carrots
– Pumpkin
– Cantaloupe
– Mangoes
– Winter squash
– Orange bell pepper
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Whole Grains
• Significant source of phytochemicals, fiber, vitamins, and minerals
• Try these:
– Wheat
– Oats
– Barley
– Rye
– Brown Rice
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Cold Water Fish
• Rich in omega-3 essential fatty acids
• Good for your heart, brain and circulation
• Try these: – Salmon
– Halibut
– Trout
– Tuna
– Sardines
– Mackerel
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Tomatoes
• Rich in vitamin C and carotenes including lycopene and betacarotene
• May support prostate health (in men) and a healthy immune system
• Cooked tomatoes = better absorption of carotenes
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Cultured Dairy Products
• Excellent source of calcium
• Contain “probiotics” – bacteria that promote healthy digestion and immune stimulating activities
• Try these:
– Yogurt labeled “live active culture”
– Kefir
– Buttermilk
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Chocolate: A Super Food?
• Cocoa rich in flavonols
– Reduced risk of blood clots
– Lower blood cholesterol
• Added sugar, milk, and cocoa butter dilute the antioxidant action
• Processing of cocoa may affect presence of flavonols
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Eat A Rainbow
• Some antioxidants are identifiable by color
• Eat brightly colored fruits and vegetables for the greatest health benefits
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Super vs. Average
• Whole foods vs. overly processed
– Whole foods: unprocessed and unrefined
– Overly processed foods: refined, nutrients may be lost
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Move Over Supplements
• Super foods are more effective than any nutrition supplement
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Mix and Match Super Foods
• Super foods may work synergistically together
• Try these:
– Berry and yogurt smoothie
– Whole-wheat pasta with tomato sauce
– Grilled salmon with mango salsa
– Oatmeal topped with blueberries
– Spinach salad with strawberries
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Add Super Foods Now
• Substitute or add these foods to your regular meals and snacks
• Make your new cells as healthy as possible
• Build a “new & improved” body
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Super Foods Web Resources
To learn more about Super Foods:
http://www.ific.org/nutrition/functional/index.cfm
http://www.webmd.com/a-to-z-guides/features/superfoods-everyone-needs
http://www.dolesuperfoods.com
http://www.superfoodsrx.com
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Copyright 2007 Learning ZoneXpress
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