Presentation on theme: "Eat less & get more value Nancy N. George, M. Ed, RD, LD"— Presentation transcript:
1 Eat less & get more value Nancy N. George, M. Ed, RD, LD “Super Foods”Eat less & get more valueNancy N. George, M. Ed, RD, LD
2 Who decides what is a super food? Think of a health goal:Weight reductionCardiovascular healthAnti-cancer propertiesAnti-aging propertiesImproving athletic performanceEach goal could have it’s own set of “super” foods
3 “Super” foods Nutrient rich Other antioxidants or phytochemical propertiesLower in calories, meaning they are nutrient-dense
4 Who decides what is a super food? Popular magazinesDr. Ozmsnbc.comWebMD.comFood networkDietitiansEtc., etc.
5 To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.p. 38
6 Nutrients: Vitamins Minerals Protein Carbohydrates Fats Water Water soluble & fat solubleMineralsPotassium, magnesium, calcium & othersProteinCarbohydratesIncluding soluble & insoluble fibersFatsEssential fatty acids & heart healthy omega 3’sWater
7 vitamins “vital for life” Compounds that have activity within cells to help the body perform functions:Promotes growth of tissues & cellsEnergy use & the maintenance of health & lifeReproduction
8 minerals Structural elements for the body: Blood cell production Calcium, phosphorus, magnesiumBlood cell productionRegulation for body functions:Blood pressure & heart rhythmFluid & electrolyte balance
9 proteins Structured from amino acids “mighty” muscles Collagen, blood cells, tissuesProvides 4 calories per gram (about 8 grams per ounce of meat)
10 carbohydrates Most prevalent nutrient in nature Found in all food groups except lipidsSimple carbohydrates are sugarsComplex carbohydrates are “fibers” –Soluble & insoluble fibersPrevents colon cancerDecreases cholesterol levelsHigh feeling of fullnessProvide 4 calories per gram (about 15 grams/serving)
11 fats Essential fatty acids provide structure for cell walls Part of the body’s hormones (including cholesterol)Fat in food provides flavor & soft texturesOmega 3 fatty acids help prevent blood clots & stroke, lowers blood pressure & protects against irregular heart beatsProvides 9 calories per gram (5 grams/tsp)
12 water Can be considered a “super food”! All the body’s processes ‘happen’ in a fluid environmentNo calories!
13 To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.p. 38
14 Super foods: Common themes: Good sources of antioxidant vitamins & minerals & other phytochemicalsGood sources of other minerals – selenium, magnesium, zinc, iron, calciumGood sources of fiber & complex carbohydratesGood sources of proteinsLow in fat, or contain healthy fats
15 List “A” Low fat or fat free yogurt Eggs Nuts Kiwis Quinoa Beans SalmonBroccoliSweet potatoBerries
22 yogurt High in calcium Vitamin D fortified Can be reduced fat or fat-free, so low in caloriesNutrient dense: 1 cup of fat free yogurt provides 110 calories, 40% of the RDA for calcium, 22% of daily protein, 15% of daily potassium
27 Whole grains – make sure you see the term “whole” Good sources of carbohydrates for energyGood sources of fiberProtein is 8 grams per cup (15% of daily needs)Vitamin E, zinc, selenium, magnesium (which may help prevent diabetes), folic acid & iron
28 Fig. 2-6, p. 51 Figure 2.6: Nutrients in Bread. Whole-grain bread is more nutritious than other breads, even enriched bread. For iron, thiamin, riboflavin, niacin, and folate, enriched bread provides about the same quantities as whole-grain bread and significantly more than unenriched bread. For fiber and the other nutrients (those shown here as well as those not shown), enriched bread provides less than whole-grain bread.Fig. 2-6, p. 51
29 Fig. 2-7, p. 52 Figure 2.7: Eat 5 to 9 a Day for Better Health. The “5 to 9 a Day” campaign (www.5aday.gov) encourages consumers to eat a variety of fruits and vegetables. Because “everyone benefits from eating more,” the campaign’s slogan and messages are being revised to say Fruits and Veggies—More Matters.Fig. 2-7, p. 52
31 Tomatoes & tomato paste Contains lycopeneThe red pigment in the tomato (& in red peppers)Potent antioxidantStudies have looked at the link between lycopenes & the reduction of prostate cancer in men & the reduction of cardiovascular disease in women
36 Carrots & sweet potatoes Best sources for vitamin APowerful anti-oxidant that can influence 500 genes in our bodySupports reproduction & growth, protein synthesis & healthy skinGood source of fiberNaturally sweetAlso vitamin C, potassium, calcium
40 Kiwi1 kiwi gives the whole day’s supply of vitamin C in only 60 caloriesGood source of potassium, vitamins A & EGood source of fiberPortable & easy to eat: cut it in half & scoop it out with a spoon
42 Dark chocolates High levels of antioxidants May be helpful in lowering total cholesterol levels and reducing inflammation in arteriesLook for 70% cocoa (or more)Limit to 1 ozAvoid milk chocolates with added fat & sugar
44 Nuts Good protein High fiber Antioxidant rich Good sources of omega 3 & omega 6 fatty acidsChoose 1 oz of : pistachios, almonds, peanuts, walnuts or pecansUse for mid morning or mid afternoon snacks, add to salads or cereals
46 Blueberries (& others) Low in caloriesGood sources of lycopenes & other phytochemicals, antioxidantsDecrease inflammationReduces risk of colon & other cancersCranberries may help the urinary systemHigh fiber
48 SoyHeart healthy tip:Substitute 2 soy-based proteins for other meats each weekGood source of fiber, potassium, phosphorus, calciumProvides natural sterols to help lower cholesterol & act like natural estrogen-replacement (but extra soy is not recommended with a family history of breast cancer)
49 Enjoy a Greek salad topped with garbanzo beans for a little ethnic diversity.
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