Transcript PowerPoint Session

Lose and Win Session 11:
Boost Your Health with Super Foods
Learning Objectives
• What are antioxidants?
• What are free radicals?
• Defining “super foods.”
• Incorporating more “super foods” in your meals.
• What are 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
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
Vitamin E
Nuts and seeds, whole grains, green leafy vegetables, vegetable oil
Selenium
Fish & shellfish, red meat, grains, eggs, chicken and garlic
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
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
Which “super foods” will you include
in your diet?
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Avocado
Apples
Berries
Broccoli
Salmon
Beans
Mushrooms
Walnuts
Almonds
Quinoa
Pomegranates
Source: http://www.myoptumhealth.com/portal/Information/item/Top+Ten+Super-Nutritious+Foods
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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.
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
The foods listed below have a high soluble fiber content and are rich in
nutrients. Certain fats, when replacing saturated and trans fats, may help
lower cholesterol levels.
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Oatmeal and oat bran
Carrots/yams/sweet potatoes
Brussels sprouts
Dried apricots/prunes
Walnuts and almonds
Flaxseeds (ground) and psyllium
seeds
• Beans/legumes
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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
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!
• Top your cereal with apples, bananas, berries or raisins.
• Pack an apple, pear or clementine for 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
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
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.
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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
Let’s Practice
How will you get in seven servings of fruits and veggies tomorrow?
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Other ideas:
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Add steamed broccoli, cauliflower, asparagus or artichoke hearts to pasta.
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Keep frozen veggies on hand to throw into soups.
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Drink a glass of orange juice or low-sodium vegetable juice.
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Add grapes or diced apples or pears to your salads.
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Double your serving size of veggies at dinner.
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Add jarred roasted red peppers to your sandwich.
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Dip raw peppers, carrots, celery or snap peas in hummus for a refreshing snack.
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Munch on sweet cherry tomatoes with your lunch.
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 to eat :
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.
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