Transcript Super Foods PowerPoint

Lose and Win
Boost Your Health with Super Foods
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Objectives
 What are antioxidants?
 What are free radicals?
 Defining “super foods.”
 Incorporating more “super foods” in your meals.
 What about beneficial fats?
 Discuss heart healthy foods.
 Get more fruits and vegetables today!
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ANTIOXIDANTS
Antioxidants may help protect against some chronic diseases and help protect
cells from aging. Antioxidants are natural substances found in foods. They contain
the pigments that lend color to fruits, vegetables and other foods.
Antioxidants to the rescue
Free radicals are created in your body everyday. They form during cell reactions
involving oxygen, such as breathing. The problem occurs when free radicals are
created in abnormally large amounts. This can happen when the body is exposed
to things such as:
 radiation
 ultraviolet light
 cigarette smoke
 certain chemicals
 excess stress
Source: http://www.myoptumhealth.com/portal/Information/item/Do+Antioxidants+Prevent+Disease%3F
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ANTIOXIDANTS
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Food sources of antioxidants
Some of the more common antioxidants below can be found in these foods:
Vitamin A: Carrots, squash, broccoli, sweet
potatoes, tomatoes, kale, collards,
cantaloupe, peaches and apricots
Vitamin C: Citrus fruits like oranges and
lime, apples, green peppers, broccoli, green
leafy vegetables, strawberries and tomatoes
Flavenoids: Beans, red wine, purple
grapes, pomegranate, cranberries, tea
Lycopene: Tomato and tomato products,
pink grapefruit, watermelon
Lutein: Dark green veggies such as kale,
broccoli, Brussels sprouts, spinach
Vitamin E: Nuts and seeds, whole grains,
green leafy vegetables, vegetable oil
Selenium: Fish & shellfish, red meat,
grains, eggs, chicken and garlic
Source: http://www.myoptumhealth.com/portal/Information/item/Do+Antioxidants+Prevent+Disease%3F
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Super Foods
Super foods typically meet one or more of the following
criteria:
1. Contain healthy fats
2. Loaded with fiber
3. Rich in antioxidants
Add them to your shopping list, then serve them to
your loved ones on a regular basis.
Source: http://www.myoptumhealth.com/portal/Information/item/Top+Ten+Super-Nutritious+Foods
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Super Foods
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Which “super foods” will you include in your diet?
 Avocado
 Apples
 Berries
 Broccoli
 Salmon
 Beans
 Mushrooms
 Walnuts
 Almonds
 Quinoa
What About Dark Chocolate?
Dark chocolate contains flavenoids that
thin the blood and keep it from clotting.
At least a third of the fat in the
chocolate is oleic acid, which is the
same healthy, monounsaturated fat
found in olive oil. However, dark
chocolate should be used SPARINGLY
in your diet as it is still high in calories.
 Pomegranates
Source: http://www.myoptumhealth.com/portal/Information/item/Top+Ten+Super-Nutritious+Foods
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Food for the Heart
Eat a variety of fruits, vegetables, beans (legumes) and whole-grain
products. These foods are naturally free of cholesterol and saturated fat. Also,
they are loaded with vitamins, minerals and antioxidants. And they are the
only foods that will provide heart-healthy fiber.
 Aim for 1.5 cups of fruits and 2 cups of vegetables a day. Variety is the key,
and the more colorful, the better. Use red peppers, yellow squash, orange
carrots and purple cabbage.
 Aim for six servings of grains a day. Focus on whole grains for extra fiber
and nutrients. Try brown rice, barley, whole-grain breads, cereals, crackers and
pastas.
 Include plenty of beans, such as kidney, pinto, navy and soy beans. They
are loaded with fiber and are also good sources of protein and other nutrients.
 Experts suggest 25 grams to 35 grams of fiber a day. Look to include plenty of
soluble fiber, especially helpful for lowering cholesterol, found in fruits, oats
and beans.
Source: http://www.myoptumhealth.com/portal/Information/item/Food+for+the+Heart
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Food for the Heart
Some types of fat can be harmful, but others have proven to be beneficial.
 Saturated fats should be limited. They can raise the level of cholesterol in
your blood. These fats are found in red meat, bacon, hot dogs, poultry skin,
butter, high-fat dairy and products made with butter or cream.
 Polyunsaturated fats such as corn, safflower and sunflower oils can be
eaten in moderation, but should be limited in favor of monounsaturated fats and
omega-3 fats.
 Monounsaturated fats are thought to be heart-healthy. These include olive
and canola oils, avocado and most nuts and seeds.
 Omega-3 fats are good for the heart and usually lacking in the American diet.
Good sources are fatty fish (salmon, mackerel, sardines), flax oil and flax
seeds, walnuts and some green leafy vegetables. The American Heart
Association says to eat two servings of fatty fish per week.
Source: http://www.myoptumhealth.com/portal/Information/item/Food+for+the+Heart
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Lowering Cholesterol
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The foods listed below have a high soluble fiber content and rich in nutrients.
Certain fats, when replacing saturated and trans fats, may help lower cholesterol
levels.
Oatmeal and oat bran
Carrots/yams/sweet potatoes
Brussels sprouts
Dried apricots/prunes
Walnuts and almonds
Flaxseeds (ground) and psyllium seeds
Beans/legumes
Olive oil
Avocado
Berries
Salmon and other fatty fish
Apples and pears
No one food or supplement can work miracles, but upping your intake of
nutritious foods may make a big difference in your cholesterol level.
However, remember that any successful strategy usually combines healthy
eating, diligent exercise and stress reduction.
Source: http://www.myoptumhealth.com/portal/Information/item/Combating+Cholesterol%3A+Fight+it+With+Fo
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Get More Fruits and Veggies
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It may seem like getting five servings of fruit and veggies each day is
unrealistic, but consider these tips and you may meet your quota in no
time!
Fruit
 Top your cereal with apples, bananas, berries or raisins.
 Pack an apple, pear or Clementine with you on your way to work.
 Add some berries or sliced banana to your low-fat yogurt.
 Snack on a handful of dried fruit (raisins, apricots, cherries, prunes) mixed with
2 tablespoons of nuts or seeds.
 Make a fruit smoothie by blending frozen fruit (berries, bananas, mango) with
low-fat milk and yogurt, or with orange juice.
 Mix strawberries, blueberries, kiwi, mangos, grapes or apples into green
salads or chicken salads.
Source: http://www.myoptumhealth.com/portal/Information/item/A+Dozen+Ways+to+Get+More+Fruits+and+Veg
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Get More Fruits and Veggies
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Vegetables
 Create veggie-based meals, like winter squash stuffed with brown rice.
 Puree veggies in a blender and add to soups.
 Pop a bag of frozen veggies in the microwave or heat on the stove.
 Use bagged lettuce or spinach for a quick and easy salad.
 Sauté a large zucchini and a container of sliced mushrooms and add to your
favorite pasta sauce.
 Pack some raw veggies, like mini carrots, celery strips and grape tomatoes
into a plastic bag and bring to work.
Source: http://www.myoptumhealth.com/portal/Information/item/A+Dozen+Ways+to+Get+More+Fruits+and+Veg
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Let’s Practice
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Planning your diet
Remember that change is a process, not an event. Take it slow and introduce new ideas
one step at a time. Start by keeping healthy foods in sight, such as a bowl of fruit on the
kitchen counter, or cut-up fruits and veggies in a container in the fridge.
Below is an example of how to get in seven servings of fruits and veggies.
Breakfast
Whole-grain cereal with 1/2 cup berries or one small sliced banana
Snack
Medium apple or pear
Lunch
Salad with 1 cup greens and 1/2 cup chopped veggies
Add grilled chicken and vinaigrette or have a sandwich on the side
Snack
Six or seven baby carrots and a handful of almonds
Dinner
Fish or chicken with 1/2 cup broccoli and one small sweet potato
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Let’s Practice
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How will you get in seven servings of fruits and veggies tomorrow?
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Other ideas:
Add steamed broccoli, cauliflower, asparagus or artichoke hearts to pasta.
Keep frozen veggies on hand to throw into soups.
Drink a glass of orange juice or low-sodium vegetable juice.
Add grapes or diced apples or pears to your salads.
Double your serving size of veggies at dinner.
Add jarred roasted red peppers to your sandwich.
Dip raw peppers, carrots, celery or snap peas in hummus for a refreshing snack.
Munch on sweet cherry tomatoes with your lunch.
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SUPER FOODS ARE NOT A “CURE-ALL”
 No one food can be the cure-all for any ailment.
 An overall healthy diet, regular exercise and stress reduction all work
together to play a role in your long-term health and wellness.
 Remember that a healthy diet can include the foods you love. And
watching what you eat may keep you around longer for the people you
love.
Remember: 1.5 to 2 cups of fruits
and veggies per day.
This is for general information purposes only and is not intended to be medical advice or a substitute for professional care. You should consult with
an appropriate health care or other professional for your specific needs and to determine whether making a lifestyle change or decision based on
this information is appropriate for you.
Confidential property of UnitedHealth Group. Do not distribute or reproduce without the express permission of UnitedHealth Group.
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