Transcript Power Nutrient Food Groups

POWER NUTRIENT FOOD GROUPS
Nutrition Lesson
HEALTH & FOOD
• Many times, when people talk about being healthier, they talk
about the foods that you shouldn’t eat.
• It’s time to take a look at all the positive things food has on your
health. You are what you eat!
• This month we will be focusing on different food groups.
POWER NUTRIENT FOOD GROUPS
• Legumes
• Cruciferous veggies
• Alliums
• Dark-green leafy veggies
• Berries
• Nuts and seeds
• Meat and eggs
• Organic dairy
• Colorful fruits and veggies
• Whole grains
METABOLISM
• Metabolism is your biochemistry
• Food influences your metabolism by affecting the hormones that
are released
• Hormones
• “little messengers” that carry information from your body to
your brain and vice versa
• Some hormones tell you when you’re hungry or full
• Other hormones decide what to do with your food, to store it
or burn it.
POWER NUTRIENT FOOD GROUP #1: LEGUMES
• Examples
• Beans, lentils, peas,
peanuts, clover, chickpeas
• Best choice: red beans
POWER NUTRIENT FOOD GROUP #1: LEGUMES
• Benefits
• Rich source of soluble fiber
– key to good blood sugar
control
• Fights inflammation, cancer
• Increases fat burn
• Makes you feel full
• Works with your
hormones to help lose
weight
POWER NUTRIENT FOOD GROUP #1: LEGUMES
• Eat it!
• Have 1 to 3 servings a day
• Dried beans are better than
canned
• Refried beans in lard don’t
count…
• (one serving is half a
cup!)
POWER NUTRIENT FOOD GROUP #2: THE ALLIUM
FAMILY
• Examples
• Onions, leeks, chives, shallots, and scallions
• Best choice: garlic
POWER NUTRIENT FOOD GROUP #2: THE ALLIUM
FAMILY
• Benefits
• Helps your liver remove bad chemicals
• Body detoxers
• Lowers cholesterol
• Produces hormones that help fight obesity and
diabetes
• Keeps blood sugar levels stable
POWER NUTRIENT FOOD GROUP #2: THE ALLIUM
FAMILY
• Eat it!
• At least 1 serving a day
• Chop garlic and let it stand for 10 min before adding
it to your recipe
• If you can, eat it raw
• Battle garlic breath by chewing a piece of parsley or
mint
POWER NUTRIENT FOOD GROUP #3: BERRIES
• Examples
• Avocado, banana, barberry, bearberry, blueberry,
cranberry, currant, goji, grape, persimmon, pumpkin,
strawberry
• Best choice: Berries!
POWER NUTRIENT FOOD GROUP #3: BERRIES
• Benefits
• Filled with soluble fiber
• High quantities of polyphenols which reduce your
body’s absorption of specific starches an fat
• Reduces blood glucose levels
• Stops fat cells from growing
• Helps you lose weight
POWER NUTRIENT FOOD GROUP #3: BERRIES
• Eat it!
• At least 1 serving per day
• Choose organic
• Choose fresh or frozen, never processed
POWER NUTRIENT FOOD GROUP #4: MEAT &
EGGS
• Examples
• Best choice: Alaskan wild salmon
POWER NUTRIENT FOOD GROUP #4: MEAT &
EGGS
• Benefits
• Best source of amino acids needed to build muscle
• Releases growth hormone and regulates other types
• Omega-3s manage blood sugar & fight obesity
• Salmon relaxes you during PMS…
POWER NUTRIENT FOOD GROUP #4: MEAT &
EGGS
• Eat it!
• 3 to 5 servings per week
• Organic free-range meats and eggs
• Wild caught fish (canned is ok)
• Daily fish oil supplements work
POWER NUTRIENT FOOD GROUP #5: COLORFUL
FRUITS AND VEGETABLES
• Examples
• Orange: Carrots, sweet potatoes, cantaloupe,
mangoes
• Yellow: citrus fruits
• Purple: grapes, olives
• Red: red fruits & veggies
• Best choice: tomatoes
POWER NUTRIENT FOOD GROUP #5: COLORFUL
FRUITS AND VEGETABLES
• Benefits
• Good source of soluble and insoluble fiber
• Orange: beta-carotene helps your body avoid cancer
• Yellow: helps to manage stress
• Purple: resveratrol = antiaging, anti-inflammatory,
and blood-sugar lowering effects
• Red: powerful cancer-fighting antioxidant
POWER NUTRIENT FOOD GROUP #5: COLORFUL
FRUITS AND VEGETABLES
• Eat it!
• Have 5 servings per day
• Try to eat one serving from each color
• Eat the skin, eat it raw
• Shop by season
• In a rush? Fresh salsa!
POWER NUTRIENT FOOD GROUP #6:
CRUCIFEROUS VEGETABLES
• Examples
• Cauliflower, cabbage, garden cress, bok choy,
brussels sprouts
• Best choice: broccoli
POWER NUTRIENT FOOD GROUP #6:
CRUCIFEROUS VEGETABLES
• Benefits
• Cancer-fighting properties from enzymes
• Corrects problems in hormone metabolism
• Nutrient dense
• Fills you up!
POWER NUTRIENT FOOD GROUP #6:
CRUCIFEROUS VEGETABLES
• Eat it!
• Have 2 to 3 servings per day
• Wash and cut them then store in water in the fridge
• Microwave broccoli!
• Try not to overcook