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Superfoods Workshop Presented by:. Introduction Need to work these foods (or foods like them) into your foods every day Need to work these foods (or foods.

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Presentation on theme: "Superfoods Workshop Presented by:. Introduction Need to work these foods (or foods like them) into your foods every day Need to work these foods (or foods."— Presentation transcript:

1 Superfoods Workshop Presented by:

2 Introduction Need to work these foods (or foods like them) into your foods every day Need to work these foods (or foods like them) into your foods every day All provide key nutrients often lacking in typical western diets All provide key nutrients often lacking in typical western diets Offer a way to get nutrients from food, not supplements Offer a way to get nutrients from food, not supplements 2011Oklahoma Cooperative Extension Service 2

3 What would you put on the list? 2011Oklahoma Cooperative Extension Service 3

4 The list (in no particular order)… Dried beans Dried beans Dark green leafy vegetables Dark green leafy vegetables Citrus fruit Citrus fruit Sweet potatoes Sweet potatoes Berries Berries Tomatoes Fish high in Omega-3 fatty acids Whole grains Nuts Fat-free milk & yogurt 2011Oklahoma Cooperative Extension Service 4 American Diabetes Association,

5 The list is a gimmick Draws attention to the importance of: Draws attention to the importance of: Nutrient dense foods Nutrient dense foods Whole foods vs. processed foods Whole foods vs. processed foods Fruits & vegetables Fruits & vegetables Lean proteins Lean proteins Lower fat dairy foods Lower fat dairy foods The listed foods contain no magic & still need to fit your diet without adding calories/fat/sodium The listed foods contain no magic & still need to fit your diet without adding calories/fat/sodium 2011Oklahoma Cooperative Extension Service 5

6 Reminder For women 51+ (men 51+), eat daily: For women 51+ (men 51+), eat daily: Vegetables, 2 cups (men, 2-1/2 cups) Vegetables, 2 cups (men, 2-1/2 cups) Fruits, 1-1/2 cups (men, 2 cups) Fruits, 1-1/2 cups (men, 2 cups) Whole grains, 5 (men, 6) ounce equivalents total, at least 3 whole grains (1 slice bread, 1 cup ready-to-eat cereal, ½ cup of cooked rice, cooked pasta, or cooked cereal) Whole grains, 5 (men, 6) ounce equivalents total, at least 3 whole grains (1 slice bread, 1 cup ready-to-eat cereal, ½ cup of cooked rice, cooked pasta, or cooked cereal) Fat-free milk, yogurt, 3 cups (men & women) Fat-free milk, yogurt, 3 cups (men & women) 2011Oklahoma Cooperative Extension Service 6 Source:

7 Protein foods 5 ounce equivalents per day ( men, 5-1/2) 5 ounce equivalents per day ( men, 5-1/2) Nuts Nuts 1/2 ounce (12 almonds, 24 pistachios, 7 walnut halves), 1/2 ounce seeds (pumpkin, sunflower, squash seeds, hulled, roasted), 1 tablespoon peanut or almond butter 1/2 ounce (12 almonds, 24 pistachios, 7 walnut halves), 1/2 ounce seeds (pumpkin, sunflower, squash seeds, hulled, roasted), 1 tablespoon peanut or almond butter Fish Fish 1 ounce cooked fish 1 ounce cooked fish 2011Oklahoma Cooperative Extension Service 7

8 Why they made the list… Dried beans & peas High in dietary fiber High in dietary fiber 1/2 cup = about 1/3 of daily requirement 1/2 cup = about 1/3 of daily requirement Good sources of potassium, magnesium Good sources of potassium, magnesium 1/2 cup = as much protein as 1 ounce meat with no saturated fat (unless added) 1/2 cup = as much protein as 1 ounce meat with no saturated fat (unless added) To use canned: drain & rinse to reduce sodium To use canned: drain & rinse to reduce sodium Several now available without added sodium Several now available without added sodium 2011Oklahoma Cooperative Extension Service 8

9 What are the choices? Pinto beans Black beans Red or white kidney beans Cranberry beans Black-eyed peas (mature, dry) Garbanzo beans (chickpeas) Navy & other white beans Soy beans Split peas Lentils 2011Oklahoma Cooperative Extension Service 9

10 Why they made the list… Dark green leafy vegetables Includes but not limited to: spinach, kale, collards, mustard greens, turnip greens, beet greens, bok choy, broccoli, Brussels sprouts, leafy lettuces like romaine, red leaf, mesclun, watercress Includes but not limited to: spinach, kale, collards, mustard greens, turnip greens, beet greens, bok choy, broccoli, Brussels sprouts, leafy lettuces like romaine, red leaf, mesclun, watercress Nutrition benefits: Nutrition benefits: Typically low in calories & fat Typically low in calories & fat High in dietary fiber, phytochemicals (vitamin C, carotenoids, lutein, folate, vitamin K) High in dietary fiber, phytochemicals (vitamin C, carotenoids, lutein, folate, vitamin K) 2011Oklahoma Cooperative Extension Service 10

11 Dark green leafy vegetables To = 1 cup vegetables using dark green leafy vegetables: To = 1 cup vegetables using dark green leafy vegetables: Raw: 2 cups raw (except broccoli, 1 cup florets) Raw: 2 cups raw (except broccoli, 1 cup florets) Cooked : 1 cup cooked, 3 spears 5" long raw or cooked Cooked : 1 cup cooked, 3 spears 5" long raw or cooked 2011Oklahoma Cooperative Extension Service 11

12 Why they made the list… Citrus fruit Oranges, lemons, limes, grapefruit, tangerines, Clementine's, tangelos, ugli fruit, pummelos Oranges, lemons, limes, grapefruit, tangerines, Clementine's, tangelos, ugli fruit, pummelos Contain vitamin C, folate, potassium, flavonoids, Contain vitamin C, folate, potassium, flavonoids, Vitamin C acts as antioxidant and protects body from damage of free radicals Vitamin C acts as antioxidant and protects body from damage of free radicals Is also required for synthesis of collagen (helps wounds heal & hold blood vessels, tendons, ligaments & bone together) Is also required for synthesis of collagen (helps wounds heal & hold blood vessels, tendons, ligaments & bone together) 2011Oklahoma Cooperative Extension Service 12

13 Why they made the list… Sweet potatoes Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in vitamin A; high in vitamin C; good source of potassium. Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in vitamin A; high in vitamin C; good source of potassium. 2011Oklahoma Cooperative Extension Service 13

14 Why they made the list… Berries Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C; high in folate 2011Oklahoma Cooperative Extension Service 14

15 Why they made the list… Tomatoes 2011Oklahoma Cooperative Extension Service 15 Good for you raw, cooked, canned High in vitamin C, lycopene (more easily absorbed from cooked & processed) Both work as antioxidants May help reduce risk of some cancers (prostate, breast, lung, endomentrial)

16 Why they made the list… Fish high in omega-3 fatty acids Eat two 4-ounce portions of fatty fish each week (salmon, albacore tuna, mackerel, sardines) Eat two 4-ounce portions of fatty fish each week (salmon, albacore tuna, mackerel, sardines) Can be fresh, frozen or canned (in water) Can be fresh, frozen or canned (in water) 2011Oklahoma Cooperative Extension Service 16 Source: American Dietetic Association at

17 Alternative sources of omega-3s Oils such as flaxseed, canola, soybean oil Oils such as flaxseed, canola, soybean oil Flaxseed—grind first (body cannot digest whole seeds) Flaxseed—grind first (body cannot digest whole seeds) Walnut is only common nut with alpha linolenic acid (also in walnut oil) Walnut is only common nut with alpha linolenic acid (also in walnut oil) Some chicken feed is high in omega-3s so eggs contain more—check label Some chicken feed is high in omega-3s so eggs contain more—check label More expensive, all egg yolks contain cholesterol More expensive, all egg yolks contain cholesterol Fish oil supplements: OK for those with heart disease Fish oil supplements: OK for those with heart disease 1g/day omega-3 fatty acids from combination of eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA) 1g/day omega-3 fatty acids from combination of eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA) 2011Oklahoma Cooperative Extension Service 17

18 Why they made the list… Whole grains Whole grains contain all parts of kernel Whole grains contain all parts of kernel Bran gives fiber Bran gives fiber Germ contains fat (including omega-3 fatty acids), magnesium, chromium, folate Germ contains fat (including omega-3 fatty acids), magnesium, chromium, folate 2011Oklahoma Cooperative Extension Service 18

19 Health benefits from eating whole grains as part of a healthy diet: May reduce the risk of heart disease May reduce the risk of heart disease May reduce constipation May reduce constipation May help with weight management May help with weight management 2011Oklahoma Cooperative Extension Service 19

20 2011Oklahoma Cooperative Extension Service 20 Grains needed daily Ounce equivalents /day total grain Minimum ounce equivalents/day whole grain Women years old years old years old years old years old 51 + years old53 Men years old years old years old years old73-1/ years old 51 + years old63

21 Why they made the list… Nuts & seeds May reduce risk of heart disease when part of a diet that is nutritionally adequate and within calorie needs. Eat in small portions & use to replace other protein foods Choose unsalted to help reduce sodium intakes 2011Oklahoma Cooperative Extension Service 21

22 Amount that counts as 1 ounce equivalent in Protein Foods Group Women need 5 to 5-1/2 ounce equivalents/day Women need 5 to 5-1/2 ounce equivalents/day 1 ounce equals: 1 ounce equals: 1/2 ounce nuts (12 almonds, 24 pistachios, 7 walnut halves) 1/2 ounce nuts (12 almonds, 24 pistachios, 7 walnut halves) 1/2 ounce seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1/2 ounce seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1 tablespoon peanut or almond butter 1 tablespoon peanut or almond butter 2011Oklahoma Cooperative Extension Service 22

23 Why they made the list… Fat-free milk & yogurt 2011Oklahoma Cooperative Extension Service 23 Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults High fat dairy foods can raise LDL cholesterol which increases risk for CHD High fat dairy foods can raise LDL cholesterol which increases risk for CHD Also makes it harder to maintain weight Also makes it harder to maintain weight

24 Now you go to work Divide into working groups Divide into working groups Each group will be assigned 1 recipe Each group will be assigned 1 recipe Prepare recipe (keep common pantry items in the common pantry) Prepare recipe (keep common pantry items in the common pantry) Keep food warm (if needed) until all are ready Keep food warm (if needed) until all are ready Present your food to the group Present your food to the group Enjoy our work together Enjoy our work together 2011Oklahoma Cooperative Extension Service 24

25 2011Oklahoma Cooperative Extension Service 25


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