Download Spring into Super Foods

Super Foods
to Spring
into Good
Health
Denise Boozell, RD, LD
Indianola Hy-Vee Dietitian
[email protected] | 515.961.5329
What are Super Foods?
 Fruits,
vegetables, lean proteins and other
foods that are highly nutritious
 Rich in powerful nutrients
 Offer array of disease-fighting substances
that keep you healthy
 Natural and minimally processed
What Super Foods Do
 Boost
immune function
 Improve brain function
 Establish efficient metabolism
 Regulate digestive system
 Improve absorption of nutrients
 Decrease the aging process
 Decrease inflammation
 Help maintain a healthy weight
10 Super Foods for a Healthier
Body - #1
#2
 Berries, especially
blueberries, pack a
powerful nutritional
punch in tiny
packages. Loaded
with antioxidants and
phytonutrients,
berries are low in
calories yet high in
fiber and water.
 Fat-Free
#3 and #4
Greek
Yogurt has double the
protein and half the sugar
of regular yogurt. Because
it has less lactose than
regular yogurt, it’s also
easier to digest. Look for
Greek yogurt with
probiotics— cultures that
improve digestive health.
 Nuts are high in protein
and are loaded with hearthealthy fats, diseasefighting antioxidants and
lots of fiber. To keep fat
intake down, choose nuts
in the shell. Taking time to
shell them slows down
eating and helps with
portion control.
#5
 Eggs offer quality
protein along with 12
vitamins and
minerals—including
choline, which is good
for brain development
and memory. Eggs are
a nutritious, versatile,
economical super
food.
#6
 Salmon, a favorite
choice of the
American Heart
Association because of
heart-healthy omega-3
fatty acids, is also low
in calories, has a good
amount of protein, is a
good source of iron
and low in saturated
fat.
#7 and #8
 Peppers- mild, hot or super-
hot— contain phytochemicals
that have strong disease-fighting
antioxidants. Peppers of all colors
and flavors are among the richest
sources of vitamins A and C.
 Beans are loaded with
soluble fiber—to help
lower cholesterol—as well
as insoluble fiber, which is
filling and aids healthy
digestion. Beans are low in
fat while high in protein,
carbohydrates,
magnesium and potassium
#9
 Quinoa (pronounced
keen-wa) is a most
healthful grain because of
its high protein, fiber and
iron. With good amounts of
zinc, vitamin E and
selenium, it helps with
weight control and in
lowering risks for diabetes
and heart disease.
and, #10
 Avocados are high in
monounsaturated fat—
the good fat that works
to lower cholesterol
and improve heart
health. Avocados are
also rich in betasitosterol, a natural
substance also shown
to lower cholesterol.
Questions?
Thank you!