“Super Foods”Eat less & get more value

Nancy N. George, M. Ed, RD, LD

Who decides what is a super food? Think of a health goal:

Weight reduction Cardiovascular health Anti-cancer properties Anti-aging properties Improving athletic performance

Each goal could have it’s own set of “super” foods

“Super” foods Nutrient rich

Other antioxidants or phytochemical properties

Lower in calories, meaning they are nutrient-dense

Who decides what is a super food? Popular magazines Dr. Oz msnbc.com WebMD.com Food network Dietitians Etc., etc.

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Nutrients: Vitamins

Water soluble & fat soluble Minerals

Potassium, magnesium, calcium & others Protein Carbohydrates

Including soluble & insoluble fibers Fats

Essential fatty acids & heart healthy omega 3’s Water

vitamins “vital for life” Compounds that have activity within cells to

help the body perform functions: Promotes growth of tissues & cells Energy use & the maintenance of health & life Reproduction

minerals Structural elements for the body:

Calcium, phosphorus, magnesium

Blood cell production

Regulation for body functions: Blood pressure & heart rhythm Fluid & electrolyte balance

proteins Structured from amino acids

“mighty” muscles

Collagen, blood cells, tissues

Provides 4 calories per gram (about 8 grams per ounce of meat)

carbohydrates Most prevalent nutrient in nature Found in all food groups except lipids Simple carbohydrates are sugars Complex carbohydrates are “fibers” –

Soluble & insoluble fibers Prevents colon cancer Decreases cholesterol levels High feeling of fullness

Provide 4 calories per gram (about 15 grams/serving)

fats Essential fatty acids provide structure for cell

walls Part of the body’s hormones (including

cholesterol) Fat in food provides flavor & soft textures Omega 3 fatty acids help prevent blood clots &

stroke, lowers blood pressure & protects against irregular heart beats

Provides 9 calories per gram (5 grams/tsp)

water Can be considered a “super food”!

All the body’s processes ‘happen’ in a fluid environment

No calories!

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Super foods: Common themes:

Good sources of antioxidant vitamins & minerals & other phytochemicals

Good sources of other minerals – selenium, magnesium, zinc, iron, calcium

Good sources of fiber & complex carbohydrates Good sources of proteins Low in fat, or contain healthy fats

List “A” Low fat or fat free yogurt Eggs Nuts Kiwis Quinoa Beans Salmon Broccoli Sweet potato Berries

List “B” & “C” Tomatoes Garlic Broccoli Grapes Acai berry

Imo Tumeric tea Mangosteen Greek greens Barramundi

List “D” Walnuts Flax seed Pomegranate Salmon Dark greens Soy (including edamame)

List “E” Lean red meats (grass

fed) Salmon Spinach Berries Wheat germ Tomato paste Nonfat yogurt Sweet potatoes

Oranges Old fashioned oatmeal Curry Ginger Black beans Tea Fresh herbs Dark chocolate

salmon

Salmon High in Omega 3 fatty acids Good quality protein Low in saturated fats High in iron 3 oz = 155 calories, 23 g protein, 6 g fat, 375 mg

potassium, has selenium & iron

Easy to fix, versatile

yogurt

yogurt High in calcium Vitamin D fortified Can be reduced fat or fat-free, so low in

calories Nutrient dense: 1 cup of fat free yogurt

provides 110 calories, 40% of the RDA for calcium, 22% of daily protein, 15% of daily potassium

eggs

eggs

Low in saturated fat Contains 12 vitamin & minerals Good source of choline for brain

development Good sources of Omega 6 & omega 3 fatty

acids Cheap & easy

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Quinoa (keen wa)

Whole grains – make sure you see the term “whole”

Good sources of carbohydrates for energy Good sources of fiber Protein is 8 grams per cup (15% of daily

needs) Vitamin E, zinc, selenium, magnesium

(which may help prevent diabetes), folic acid & iron

Fig. 2-6, p. 51

Fig. 2-7, p. 52

tomatoes

Tomatoes & tomato paste Contains lycopene

The red pigment in the tomato (& in red peppers) Potent antioxidant Studies have looked at the link between

lycopenes & the reduction of prostate cancer in men & the reduction of cardiovascular disease in women

broccoli

Fig. 2-CO, p. 36

Broccoli (& other cruciferous vegetables)

Excellent source of: Vitamin C Fiber Vitamin K Potassium

Low in calories

Carrots (& sweet potatoes)

Carrots & sweet potatoes Best sources for vitamin A

Powerful anti-oxidant that can influence 500 genes in our body

Supports reproduction & growth, protein synthesis & healthy skin

Good source of fiber Naturally sweet Also vitamin C, potassium, calcium

Pomegranate

pomegranate High in antioxidants which may have heart

healthy benefits May be useful in preventing cancers Has lycopene

kiwi

Kiwi 1 kiwi gives the whole day’s supply of

vitamin C in only 60 calories Good source of potassium, vitamins A & E Good source of fiber Portable & easy to eat: cut it in half &

scoop it out with a spoon

Dark chocolate

Dark chocolates High levels of antioxidants May be helpful in lowering total cholesterol

levels and reducing inflammation in arteries

Look for 70% cocoa (or more) Limit to 1 oz Avoid milk chocolates with added fat &

sugar

Nuts (pecans, almonds, pistachios)

Nuts Good protein High fiber Antioxidant rich Good sources of omega 3 & omega 6 fatty acids

Choose 1 oz of : pistachios, almonds, peanuts, walnuts or pecans Use for mid morning or mid afternoon snacks, add to

salads or cereals

Blueberries ( & others)

Blueberries (& others) Low in calories Good sources of lycopenes & other

phytochemicals, antioxidants Decrease inflammation Reduces risk of colon & other cancers Cranberries may help the urinary system

High fiber

soy

Soy Heart healthy tip:

Substitute 2 soy-based proteins for other meats each week

Good source of fiber, potassium, phosphorus, calcium

Provides natural sterols to help lower cholesterol & act like natural estrogen-replacement (but extra soy is not recommended with a family history of breast cancer)

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