Download Superfoods—What are they? Standard American Diet = SAD

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Course Objectives:
Objectives:
• Benefits of Superfoods & Functional Foods.
• Review of the Standard American Diet =
SAD.
JULY 8–12, 2008 • LAS VEGAS
Session 390
Superfoods-Super Charge your Body
• Analysis of 10 Superfoods:
Superfoods:
–Foods/nutrients included
–Suggested consumption
–Potential health benefits
–Food sources
–Shopping tips
• Meal & Snack Preparation Ideas.
PRESENTED BY
Cindi Lockhart, RD, LD
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Superfoods—
Superfoods—What are they?
Functional Foods—
Foods—What’
What’s the Difference?
Difference?
• Specific foods with “special powers”
powers”
• Foods believed to provide health benefits
• Specific nutrient interactions that help
promote health
beyond basic nutrition.
• Foods containing Phytochemicals = healthhealth-
• Nutrients acting at a cellular level to slow
promoting compounds.
aging
• May improve energy levels, vitality, and
• Benefit comes from Variety in diet.
diet.
“external glow”
glow”
• Whole, natural, unprocessed foods.
• Whole foods vs. medications or nutrition
supplements
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Standard American Diet = SAD
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Blueberries
• > 1800 calories of fat & sugar per day!!
day!!
• Too many processed foods.
– Preservatives, additives, colors/dyes
– Chemicals that overwork our liver
– Check labelslabels-can you identify & pronounce all
ingredients?
– Per Paul Chek,
Chek, “It takes life to give life”
life”.
• Too little wholesome, natural, fresh foods.
– Fresh fruits/vegetables, whole grains
– Fresh wild fish, lowfat dairy
– Healthy essential fats = Omega 3 fatty acids
– Variety in diet!
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• Alternates:
Alternates: All berries, cherries, purple grapes
• Suggested Intake:
Intake: 11-2 cups per day
• Nutrients:
Nutrients: Polyphenols,
Polyphenols, fiber, folate,
folate, vitamin C, potassium, iron,
magnesium, phytoestrogens
• Potential Health Benefits:
Benefits: Brain & eye health, cancer & diabetes
prevention, heart & urinary tract health, decreased inflammation
• Food Sources:
Sources: Fresh, frozen, dried
• Shopping Tip:
Tip: Firm, plump, large, no mold
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Broccoli
Dried Beans
• Alternates:
Alternates: Cauliflower, brussel sprouts, cabbage, kale, collard or
• Alternates:
Alternates: Black, kidney, pinto, lentils, navy, garbanzo, green peas, sugar
sugar snap
peas
mustard greens, bok choy,
choy, rutabaga
• Suggested Intake:
Intake: ½ - 1 cup on most days
• Nutrients:
Nutrients: Glucosinolates,
Glucosinolates, sulforaphane,
sulforaphane, BB-carotene, folate,
folate, vitamin C
• Suggested Intake:
Intake: ½ cup or more 4x a week
• Nutrients:
Nutrients: Protein, fiber, phytonutrients,
phytonutrients, B vitamins, iron, folate,
folate, potassium,
magnesium
& K, calcium, iron, fiber
• Potential Health Benefits:
Benefits: Cancer prevention, immunity boost, heart
health, strong bones, fight birth defects
• Potential Health Benefits:
Benefits: Lower cholesterol & blood pressure, reduce cancer &
heart disease risk, stabilize blood sugar, reduce obesity, regulates
regulates bowel
function
• Food Sources:
Sources: Fresh, frozen
• Food Sources:
Sources: Dried beans, canned beansbeans-low sodium, canned and rinsed
• Shopping Tip:
Tip: Tight, dense, green florets
• Shopping Tip:
Tip: Clean bin, no powder in bag, cans without denting
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Spinach
Oats
• Alternates:
Alternates: Ground flaxseed, wheat germ & brown/wild rice, barley, buckwheat,
buckwheat,
millet, quinoa, bulgur, amaranth, spelt, couscous
• Suggested Intake:
Intake: WholeWhole-grain foods with > 3 gms fiber per serving &
2 Tblsp ground flaxseed or wheat germ per day
• Alternates:
Alternates: Kale, collards, mustard/turnip greens, arugula,
arugula, bok choy,
choy,
romaine lettuce
• Suggested Intake:
Intake: 1 cup steamed or 2 cups raw on most days of week
• Nutrients:
Nutrients: Fiber, beta glucan,
glucan, protein, magnesium, potassium, zinc, selenium,
• Nutrients:
Nutrients: Lutein/zeaxanthin,
Lutein/zeaxanthin, betabeta-carotene, omega 3 fatty acis,
acis, ALA,
• Health Benefits:
Benefits: Decrease cholesterol/LDL & heart disease risk, risk for type II
II
• Potential Health Benefits:
Benefits: Decreased risk for cardiovascular disease,
thiamin
Diabetes & metabolic syndrome, risk for several cancers, risk of stroke, & helps
prevent obesity
• Food Sources:
Sources: WholeWhole-grain cereals, breads, pastas, etc + ground flaxseed or
wheat germ
stroke, most types of cancer, cataracts, macular degeneration
• Food Sources:
Sources: Loose or bagged greens, frozen
• Shopping Tips:
Tips: Check expiration dates & for dark soggy leaves; rinse
• Shopping Tips:
Tips: In boxes, bags, containers, or bulk bins
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vitamins C & E, B vitamins, polyphenols,
polyphenols, coenzyme Q10, minerals
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Tomatoes
sand out of loose leaves
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Walnuts
• Alternates:
Alternates: Watermelon, pink grapefruit, persimmon, papaya
• Suggested Intake:
Intake: 1 serving of processed tomatoes (or alternates) per day
• Nutrients:
Nutrients: Lycopene,
Lycopene, vitamin C, carotenoids,
carotenoids, lutein/zeaxanthin,
lutein/zeaxanthin, B vitamins,
chromium, biotin, fiber
• Alternates:
Alternates: Almonds, pistachios, hazelnuts, pecans, peanuts, pumpkin
& sunflower seeds, sesame seeds
• Suggested Intake:
Intake: 1 oz (2 Tbsp) 5 times per week
• Nutrients:
Nutrients: Omega 3 fatty acids, vitamin E, magnesium, polyphenols,
polyphenols,
protein, fiber, plant sterols, B6, resveratrol,
resveratrol, melatonin, arginine
• Potential Health Benefits:
Benefits: Reduces risk of many cancers, especially prostate;
decreased risk of heart disease, macular degeneration, cataracts;
cataracts; acts as a
“natural sunscreen”
sunscreen”
• Food Sources:
Sources: Canned/processed tomato products, tomato/V8 juices (low
• Potential Health Benefits:
Benefits: Reduced risk for heart disease & diabetes;
may decrease incidence of depression, ADHD, Alzheimers
• Food Sources:
Sources: Fresh raw or toasted nuts, nut butters
sodium), fresh tomatoes/fruit
• Shopping Tips:
Tips: Firm, fully colored tomatoes (but heirlooms with ugly colors are
are
• Shopping Tips:
Tips: Fresh nuts should smell “fresh & nutty”
nutty” with no sharp
or bitter smell; “natural”
natural” nut butters
still good!)
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Soy
Yogurt
• Alternates:
Alternates: Tofu, soy milk/yogurt, soy nuts, edamame,
edamame, tempeh,
tempeh, miso
• Alternates:
Alternates: Kefir, soy yogurt
• Suggested Intake:
Intake: 10 – 15 gms soy protein per day; caution with hormonal
• Suggested Intake:
Intake: 2 cups on most days
• Nutrients:
Nutrients: Phytoestrogens,
Phytoestrogens, omega 3 fatty acids, vitamin E, iron, folate,
folate,
• Nutrients:
Nutrients: Live active culturescultures-Pre & Probiotics,
Probiotics, calcium, protein, B12,
• Potential Health Benefits:
Benefits: Decreases cholesterol & blood pressure; helps
• Potential Health Benefits:
Benefits: Decreased risk of colon & breast cancer;
cancer diagnosis--check with physician first
diagnosis---check
magnesium, selenium, phytosterols,
phytosterols, protein, fiber
manage diabetes/blood sugar levels; reduces cancer risk; decreases
decreases risk of
osteoporosis
• Food Sources:
Sources: Tofu, soymilk, soy flour, soy nuts, edamame beans, tempeh,
tempeh,
miso
magnesium, zinc, CLA
lower cholesterol & blood pressure; regulates bowel function; decreases
decreases
urouro-vaginal infections; helps with weight control
• Food Sources:
Sources: Cup yogurt, drinkable yogurt or Kefir—
Kefir—look for variety of
live active cultures!
• Shopping Tips:
Tips: Shop for whole, natural soy foods vs. processed or soy
supplements; produce, frozen, baking aisles
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• Shopping Tips:
Tips: Choose non or lowfat options & check calorie content;
look for “LAC”
LAC” seal/stamp on food products
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Meal & Snack Preparation
blueberries, broccoli, beans, oats, spinach, tomatoes, walnuts, soy, yogurt, salmon
Wild Salmon
• Alternates:
Alternates: Alaskan halibut, albacore tuna, herring, sardines, trout, sea bass,
oysters, clams
• Suggested Intake:
Intake: 33-4 oz portion 22-4 times per week
• Nutrients:
Nutrients: Omega 3 fatty acids, vitamin D, selenium, protein, potassium
• Potential Health Benefits:
Benefits: ALL cell health/integrity; decrease risk for stroke,
heart attack, arrhythmias, some cancers, insulin resistance, asthma,
asthma, high blood
pressure, autoimmune disorders, ADHD, depression/mental disorders
disorders
• Food Sources:
Sources: Fresh, frozen, or canned fish—
fish—vary sources from Atlantic,
Pacific, Alaska
• Shopping Tips:
Tips: Wild vs. farmed if able; No “fishy”
fishy” smell; lowlow-sodium canned;
• Meal Ideas:
Ideas:
– Cereal options
– Salads
– Veggie side dishes
– Chicken/Tuna Salad
– Stir Fry
– Casseroles/Chilis
Casseroles/Chilis
– Stews/Soups
– Omelets
– Pizza
– Salmon burgers
• Snack Ideas:
Ideas:
– Muffin addadd-ins
– Yogurt parfaits
– Smoothies
– Veggies & hummus
or spinach dip
– Trail mix
– Salsa & whole grain
tortilla chips
– Nut butter on fruit or
veggies
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How to Start?
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Questions???
• Assess your current nutritional intake.
– How many “Superfoods”
Superfoods” are you currently consuming &
how often?
• Start small & realistic by:
– Substitute a “Superfood”
Superfood” for another food item already in
your regular diet
– Add a “Superfood”
Superfood” to a common food item you already eat
• Set weekly nutrition goals to increase “Superfood”
Superfood” intake
– Be realistic & specific when setting goals—
goals—you want to
SUCCEED!
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Prepared By: Cindi Lockhart, RD, LD
[email protected]
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