Healthy Eating for Spring
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Transcript Healthy Eating for Spring
Healthy Eating for Spring
Lynn Goldstein, MS, RD, CDN
The Jay Monahan Center for
Gastrointestinal Health
Nature Provides the Antidote
for the Harshness of the
Season
Spring Cleaning
Spring is a time for cleansing
Spring is the greening season
For the Spring we focus on cleansing
foods: fruits and vegetables
Balanced diet for Spring: 10% fat, 60%
carbs, and 30% protein
Spring carbs: salads, sprouts, greens,
berries
Greens Glorious Greens
Greens have traditionally been part of a
Spring diet in most cultures
They are associated with freshening,
cleansing, and building the body
Greens are high in calcium, magnesium,
iron, potassium, phosphorus, zinc, vitamin A,
C, E, K
Greens are great source of fiber, folic acid,
chlorophyll, and many phytonutrients
Benefits of Dark Green Leafy
Vegetables
Reduced risk of cancer
Improved circulation
Strengthened immune system
Healthy intestinal flora
Reduced risk of depression
Improved gallbladder, liver, and kidney
function
Chorophyll
Gives greens their green
Resembles hematin - a substance that
when combined with protein forms
hemoglobin (molecules that carry
oxygen in blood)
Helpful in preventing anemia
Helpful in healing wounds, peptic or
gastric ulcers, and ulcerated colons
Greens To Try
Kale, collards, watercress, mustard greens,
broccoli rabe, dandelion
Spinach, swiss chard, and beet greens are
high in oxalic acid which depletes calcium
from bones and teeth, so these are best
eaten in moderation
Steam, boil, sauté oil garlic and oil and eaten
raw in salads
When cooking in water, limit exposure time
to water and heat to prevent loss of nutrients
Marinated Kale Salad
1 bunch of curly kale
3-4 portabella mushroom caps
1/2 cup onions (mix red and white)
1 pepper (red, yellow, or orange)
2 avocados
1/4 cup tamari sauce (low sodium)
1/3 cup lemon juice
1/3 cup olive oil
Great Grains
Harvested in the Fall but available all year
round
Unrefined grains are loaded with essential
fatty acids and protein
Many traditional cultures still get most of
their protein from grains
Each culture has a grain: Asian/Indian - rice,
African - sorghum, Middle East - pita bread,
tabouli, couscous, Europe - corn, millet,
wheat, and rice, Scotland - oats, Russia buckwheat (kasha)
Great Grains
Contains high levels of fiber and B
vitamins
Grains are absorbed slowly helping to
sustain blood sugar levels and
providing long-lasting energy
Good for diabetics to control blood
sugar levels
Cooking Grains
Recommend soaking grains in cold water for
1-8 hours, which will soften them and make
them more digestible as well as eliminating
phytic acid
Phytic acid is a natural plant antioxidant and
it has the ability to bind minerals, proteins
and starch, and the resulting lower
absorption of these elements
Add grains to boiling water with pinch of salt
and cook
Quinoa
Highest nutritional profile of all the grains
Contains all 8 essential amino acids complete protein - higher than any other
grain
High in B vitamins, iron, zinc, potassium,
calcium, and vitamin E
Gluten free
Stabilize blood sugar
Quinoa Tabouli Salad
1 1/2 cup cooked quinoa
3 cups water
1/4 cup lime juice
1/2 cup olive oil
1 cup parsley
1/2 cup scallion
1/2 cup tomato
Salt/pepper to taste
Fruits
Fruits starting to come available in Spring
are cherries, blueberries, strawberries
Dried fruits are a great Spring option
Fruits are loaded with fiber, phytonutrients,
antioxidants, vitamins, and minerals
The different colors of the fruits are created
from chemicals that are powerful
antioxidants
Over the past decade researchers have
been closely looking at berries for their
powerful benefits on health
Benefits of Berries
Berries are high in vitamin C and folic acid
As important, they are rich in phytochemicals
called anthocyanins, which are chemicals
that cause the red, blue, and purple color in
fruits
Reduce the risk of heart disease,
degenerative eye disease, cancer, and
bladder infections; may help degenerative
diseases of the brain; and have antiinflammatory properties
Benefits of Berries
The darker the berry, the more powerful
the benefit
Eating 2/3 cup blueberries will give you
as much antioxidant protection as 5
apples
These benefits come from fresh, frozen
or dried
Tri-Berry Salad
2 tbsp yogurt
Juice of 1/2 lime (1tbsp)
1 tbsp fresh mint leaves, torn
4 medium strawberries,
stemmed/quartered
1/4 cup raspberries
1/4 cup blueberries
How You Eat Is As Important
As What You Eat
Eat only when hungry
Take a moment before eating to relax and
breathe
Eat slowly and chew well
Eat only what you need
After eating, relax, then do some light
movement like walking to help digest
Do not eat at least 2 hours before bedtime
Eat a balanced diet
The information in this slide presentation is
intended for healthy individuals, not for those
with digestive or other disorders.
Please talk with your doctor or nutritionist about
an eating regimen that is right for you.