Transcript Why they made the list…

Superfoods Workshop
Presented by:
Introduction
• Need to work these foods (or foods like them) into
your foods every day
• All provide key nutrients often lacking in typical
western diets
• Offer a way to get nutrients from food, not
supplements
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What would you put on the list?
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The list (in no particular order)…
• Dried beans
• Dark green leafy
vegetables
• Citrus fruit
• Sweet potatoes
• Berries
• Tomatoes
• Fish high in Omega-3
fatty acids
• Whole grains
• Nuts
• Fat-free milk &
yogurt
American Diabetes Association, http://www.diabetes.org
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The list is a gimmick
• Draws attention to the importance of:
• Nutrient dense foods
• Whole foods vs. processed foods
• Fruits & vegetables
• Lean proteins
• Lower fat dairy foods
• The listed foods contain no magic & still need to fit
your diet without adding calories/fat/sodium
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Reminder
• For women 51+ (men 51+), eat daily:
• Vegetables, 2 cups (men, 2-1/2 cups)
• Fruits, 1-1/2 cups (men, 2 cups)
• Whole grains, 5 (men, 6) ounce equivalents total,
at least 3 whole grains (1 slice bread, 1 cup
ready-to-eat cereal, ½ cup of cooked rice, cooked
pasta, or cooked cereal)
• Fat-free milk, yogurt, 3 cups (men & women)
Source: http://www.choosemyplate.gov/
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Protein foods
• 5 ounce equivalents per day ( men, 5-1/2)
• Nuts
• 1/2 ounce (12 almonds, 24
pistachios, 7 walnut halves) , 1/2
ounce seeds (pumpkin, sunflower,
squash seeds, hulled, roasted) , 1
tablespoon peanut or almond butter
• Fish
• 1 ounce cooked fish
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Why they made the list…
Dried beans & peas
• High in dietary fiber
• 1/2 cup = about 1/3 of daily requirement
• Good sources of potassium, magnesium
• 1/2 cup = as much protein as 1 ounce meat with no
saturated fat (unless added)
• To use canned: drain & rinse to reduce sodium
• Several now available without added sodium
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Oklahoma Cooperative Extension Service
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What are the choices?
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Pinto beans
Black beans
Red or white kidney beans
Cranberry beans
Black-eyed peas (mature, dry)
Garbanzo beans (chickpeas)
Navy & other white beans
Soy beans
Split peas
Lentils
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Why they made the list…
Dark green leafy vegetables
• Includes but not limited to: spinach, kale, collards,
mustard greens, turnip greens, beet greens, bok
choy, broccoli, Brussels sprouts, leafy lettuces like
romaine, red leaf, mesclun, watercress
• Nutrition benefits:
• Typically low in calories & fat
• High in dietary fiber, phytochemicals (vitamin C,
carotenoids, lutein, folate, vitamin K)
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Dark green leafy vegetables
• To = 1 cup vegetables using dark green leafy
vegetables:
• Raw: 2 cups raw (except broccoli, 1 cup florets)
• Cooked : 1 cup cooked, 3 spears 5" long raw or
cooked
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Why they made the list…
Citrus fruit
• Oranges, lemons, limes, grapefruit, tangerines,
Clementine's, tangelos, ugli fruit, pummelos
• Contain vitamin C, folate, potassium, flavonoids,
• Vitamin C acts as antioxidant and protects body
from damage of free radicals
• Is also required for synthesis of collagen (helps
wounds heal & hold blood vessels, tendons,
ligaments & bone together)
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Oklahoma Cooperative Extension Service
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Why they made the list…
Sweet potatoes
• Fat free; saturated fat free; low
sodium; cholesterol free; good
source of dietary fiber; high in
vitamin A; high in vitamin C; good
source of potassium.
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Oklahoma Cooperative Extension Service
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Why they made the list…
Berries
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• Fat free; saturated fat free;
sodium free; cholesterol
free; high in vitamin C; high
in folate
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Why they made the list…
Tomatoes
• Good for you raw, cooked,
canned
• High in vitamin C, lycopene (more
easily absorbed from cooked &
processed)
• Both work as antioxidants
• May help reduce risk of some
cancers (prostate, breast,
lung, endomentrial)
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Oklahoma Cooperative Extension Service
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Why they made the list…
Fish high in omega-3 fatty acids
• Eat two 4-ounce portions of fatty fish each week
(salmon, albacore tuna, mackerel, sardines)
• Can be fresh, frozen or canned (in water)
Source: American Dietetic Association at
http://www.eatright.org/Public/content.aspx?id=4294967441
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Alternative sources of omega-3s
• Oils such as flaxseed, canola, soybean oil
• Flaxseed—grind first (body cannot digest whole seeds)
• Walnut is only common nut with alpha linolenic acid
(also in walnut oil)
• Some chicken feed is high in omega-3s so eggs contain
more—check label
• More expensive, all egg yolks contain cholesterol
• Fish oil supplements: OK for those with heart disease
• 1g/day omega-3 fatty acids from combination of
eicosapentaenoic acid (EPA) & docosahexaenoic acid
(DHA)
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Why they made the list…
Whole grains
• Whole grains contain all parts of kernel
• Bran gives fiber
• Germ contains fat (including omega-3 fatty
acids), magnesium, chromium, folate
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Health benefits from eating whole
grains as part of a healthy diet:
• May reduce the risk of heart disease
• May reduce constipation
• May help with weight management
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Ounce
equivalents /day
total grain
Minimum ounce
equivalents/day
whole grain
•19-30 years old
6
3
•31-50 years old
6
3
•51 + years old
5
3
•19-30 years old
8
4
•31-50 years old
7
3-1/2
•51 + years old
6
3
Grains needed
daily
Women
Men
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Why they made the list…
Nuts & seeds
• May reduce risk of heart
disease when part of a diet
that is nutritionally adequate
and within calorie needs.
• Eat in small portions & use to
replace other protein foods
• Choose unsalted to help
reduce sodium intakes
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Amount that counts as 1 ounce
equivalent in Protein Foods Group
• Women need 5 to 5-1/2 ounce equivalents/day
• 1 ounce equals:
• 1/2 ounce nuts (12 almonds, 24 pistachios, 7
walnut halves)
• 1/2 ounce seeds (pumpkin, sunflower or squash
seeds, hulled, roasted)
• 1 tablespoon peanut or almond butter
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Why they made the list…
Fat-free milk & yogurt
• Intake of dairy products is linked to improved bone
health, and may reduce the risk of osteoporosis.
• Intake of dairy products is also associated with a
reduced risk of cardiovascular disease and type 2
diabetes, and with lower blood pressure in adults
• High fat dairy foods can raise LDL cholesterol which
increases risk for CHD
• Also makes it harder to maintain weight
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Now you go to work
• Divide into working groups
• Each group will be assigned 1 recipe
• Prepare recipe (keep common pantry items in the
common pantry)
• Keep food warm (if needed) until all are ready
• Present your food to the group
• Enjoy our work together
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