Superfoods Workshop Presented by:

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

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

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

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

Oklahoma Cooperative Extension Service Reminder For women 51+ (men 51+), eat daily: Vegetables, 2 cups (men, 2-1/2 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) Fat-free milk, yogurt, 3 cups (men & women) Source: http://www.choosemyplate.gov/ 2011 Oklahoma Cooperative Extension Service

Oklahoma Cooperative Extension Service Protein foods 5 ounce equivalents per day ( men, 5-1/2) 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 Fish 1 ounce cooked fish 2011 Oklahoma Cooperative Extension Service

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

Oklahoma Cooperative Extension Service Diabetes Superfoods 2011 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 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

Why they made the list… Dark green leafy vegetables Diabetes Superfoods 2011 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 Nutrition benefits: Typically low in calories & fat High in dietary fiber, phytochemicals (vitamin C, carotenoids, lutein, folate, vitamin K) Lutein: The hypothesis for the natural concentration is that lutein helps keep the eyes safe from oxidative stress and the high-energy photons of blue light. Folate: deficiency can result in many health problems, the most notable one being neural tube defects in developing embryos. Common symptoms of folate deficiency include diarrhea, macrocytic anemia with weakness or shortness of breath, nerve damage with weakness and limb numbness, pregnancy complications, mental confusion, forgetfulness or other cognitive declines, mental depression, sore or swollen tongue, peptic or mouth ulcers, headaches, heart palpitations, irritability, and behavioral disorders. Low levels of folate can also lead to homocysteine accumulation. DNA synthesis and repair are impaired and this could lead to cancer development. 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

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

Why they made the list… Citrus fruit Diabetes Superfoods 2011 Why they made the list… Citrus fruit Oranges, lemons, limes, grapefruit, tangerines, Clementine's, tangelos, ugli fruit, pummelos Contain vitamin C, folate, potassium, flavonoids, 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) 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

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. 2011 Oklahoma Cooperative Extension Service

Why they made the list… Berries Diabetes Superfoods 2011 Why they made the list… Berries Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C; high in folate Berries are good sources of vitamin C and fiber. According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, foods high in vitamin C probably protect against cancer of the esophagus, while foods containing dietary fiber probably decrease colorectal cancer risk. All berries, but particularly strawberries and raspberries, are rich in ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast. Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells. Strawberries also contain a wide range of other phytochemicals, called flavonoids, each of which seems to employ a similar array of anti-cancer strategies. Blueberries contain a family of phenolic compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered. 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

Why they made the list… Tomatoes Diabetes Superfoods 2011 Why they made the list… Tomatoes 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) In animal models, consumption of tomato compounds has been linked to large decreases in prostate cancer risk. Moreover, there is evidence that this cancer-fighting potential is increased if tomatoes are consumed in a processed form that allows these natural compounds to be released and more easily absorbed, such as tomato sauce, tomato paste or tomato juice. Lycopene, a powerful antioxidant, together with a group of related compounds collectively called the “red family,” has displayed anti-cancer potential in a variety of laboratory studies. In the laboratory, tomato components have stopped the proliferation of several other cancer cells types, including breast, lung, and endometrial. 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

Why they made the list… Fish high in omega-3 fatty acids Diabetes Superfoods 2011 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) Can be fresh, frozen or canned (in water) Eat Foods Containing Omega-3 Fatty Acids Select oils that provide omega-3 fat, such as canola or soybean oil. Add flaxseed oil, which is very high in omega-3 fat, to foods like salad dressings If you use flaxseed, be sure it is ground up. Your body cannot digest the beneficial fat if the seeds are left whole. The walnut is the only common nut with alpha linolenic acid. Try walnut oil in salad dressings, too. Eat two 4-ounce portions of fatty fish each week, like salmon, albacore tuna (in water, if canned), mackerel and sardines. Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol. Fish oil supplements are acceptable for those with heart disease. The recommended dose is 1 gram of omega-3 fatty acids from a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day. Source: American Dietetic Association at http://www.eatright.org/Public/content.aspx?id=4294967441 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

Alternative sources of omega-3s Oils such as flaxseed, canola, soybean oil Flaxseed—grind first (body cannot digest whole seeds) 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 More expensive, all egg yolks contain cholesterol Fish oil supplements: OK for those with heart disease 1g/day omega-3 fatty acids from combination of eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA) 2011 Oklahoma Cooperative Extension Service

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

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

Ounce equivalents /day total grain Diabetes Superfoods 2011 Grains needed daily Ounce equivalents /day total grain Minimum ounce equivalents/day whole grain Women 19-30 years old 6 3 31-50 years old 51 + years old 5 Men 8 4 7 3-1/2 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

Why they made the list… Nuts & seeds Diabetes Superfoods 2011 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 Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes. 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

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

Why they made the list… Fat-free milk & yogurt Diabetes Superfoods 2011 Why they made the list… Fat-free milk & yogurt 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 High fat dairy foods can raise LDL cholesterol which increases risk for CHD Also makes it harder to maintain weight Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat. Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed. 2011 Oklahoma Cooperative Extension Service Oklahoma Cooperative Extension Service

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

Oklahoma Cooperative Extension Service 2011 Oklahoma Cooperative Extension Service