Transcript Foods with Benefits

Nutrition
Class 14:
Foods with Benefits/
Pre and Pro-biotics
GARLIC
• Packed with antioxidants
• The sulfur compounds that give garlic
its pungent odor are thought to be
responsible for its healing benefits.
• Studies have shown that garlic keeps
the heart healthy by lowering
cholesterol levels, reducing blood
pressure, fighting free radicals and
keeping blood from clotting.
• Other studies suggest that eating garlic
regularly can help prevent cancer.
Quick Tips:
Use with sauted and steamed vegetable dishes, puree roasted peppers with garlic for
a fast sauce, puree and use in hummus recipes.
GINGER ROOT
 Ginger can add zest and flavor to
dishes while offering possible health
benefits.
 Known for it’s anti-inflammatory
properties
 May be effective in relieving
gastrointestinal stress
 May boost your immune system
Quick Tips:
Use in tea, with fruit, in fruit and vegetable dishes, with asian dishes.
BERRIES
• Full of fiber, minerals and vitamins, and
loaded with healing antioxidants.
• Blueberries, raspberries and blackberries
are rich in proanthocyanidins, antioxidants
that can help prevent cancer and heart
disease.
• Strawberries, raspberries and blackberries
contain ellagic acid, a plant compound
that combats carcinogens.
• Blueberries also appear to delay the onset
of age-related loss of cognitive function.
Quick Tips:
Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced
strawberries with a little honey, balsamic vinegar and black pepper.
TEA
• Tea has been shown to
significantly reduce the risk of
cancer, heart disease, stroke and
other diseases.
• The catechins in green tea are
oxidized in the manufacturing
process of black tea, forming
free-radical fighting theaflavins.
Quick Tips:
Poach salmon in an infusion of green tea and ginger. Or boil soba noodles in green tea
and toss with sesame seeds and a dash of toasted sesame oil.
Antioxidant Content of Beverages
http://nutritionfacts.org/video/better-than-green-tea/
Dark Green Vegetables
• Rich in many vitamins,
minerals, and
phytochemicals
• Try these:
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Spinach
Broccoli
Bibb lettuce
Collard greens
Romaine lettuce
Bok choy
Kale
Swiss chard
Mustard
and turnip greens
– Leaf lettuce
ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a
scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of
micronutrients, including vitamins, minerals, phytonutrients.
Legumes
• Low-fat plant protein
• Rich in fiber, B vitamins,
minerals and
phytochemicals
• Try these:
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Black beans
Pinto beans
Garbanzo beans
Lentils
Kidney beans
Lima beans
Adzuki beans
Cannellini beans
Black-eyed peas – Soy
beans
Soy Beans
 Edamame
 Tempeh
 Tofu
 Highly Processed Soy Products
Herbs and Spices
Spices come from the bark (cinnamon), root (ginger,
onion, garlic), buds (cloves, saffron), seeds (yellow
mustard, poppy, sesame), berry (black pepper), or
the fruit (allspice, paprika) of tropical plants and
trees.
Herbs are leaves of low-growing shrubs. Examples are
parsley, chives, marjoram, thyme, caraway, dill,
oregano, rosemary, savory, sage and celery leaves.
Seasoning blends are mixtures of spices and herbs.
http://nutritionfacts.org/video/antioxidants-in-a-pinch/
Cloves
Possible Benefits: Anti-inflammatory, Lots of
flavanoids, vitamins K,C
Uses: Ground cloves to sautéed vegetables,
pierce an onion with a clove and add to soups,
ground cloves to sweet potatoes, squashes, add
to warm beverages
Oregano
Oregano
Possible Benefits: Potent anti-oxidant, antibacterial, Vit K, Iron, Calcium
Uses: On Italian foods, eggs or egg whites,
salads, salad dressings
-add toward end of cooking process-excess
heat-loss of flavor
Basil
Possible Benefits: Magnesium, Muscle
and blood vessel relaxation, heart
health, vit C, iron, anti-inflammatory
Uses: Italian Foods, Stir-frys, eggplant
and tofu dishes, Tomato Soups,
Tea
Peppermint
Possible Benefits: Digestion, AntiCancer, Muscle Relaxation, Respiratory
Benefits, May help with asthma
Uses: Tea, Salads, Fruit, Soups
Cinnamon
Possible Benefits: Anti-clotting, antibacterial, better blood sugar control,
enhanced brain function
Uses: Bean dishes, on whole grain toast,
warm beverages, Fruit
Turmeric
Possible Benefits: Boost to Immune
System, Brain Function, Decrease
tumor growth, arthritis,
anti- inflammatory
Uses: Sautéed Veggies, Soups, Eggs,
Lentils, Mustard
Typical Grocery Store Spices
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On average have been on the shelf for 9-12 months
Sat another 12 months in storage
Poor quality
May contain contaminants
Purchase Whole Spices
 Grind them yourself
 Will stay fresh longer
 You know what you are getting
How Do I Get Better Quality
Spices?
 Go to Ethnic Markets
 Find a local spice merchant
 Order quality spices online
 Penzeys
 Mountain Rose Herbs
 World Spice
Approximate EQUIVALENT
amounts of different forms of
herbs:
 1 tablespoon fresh herbs
 1 teaspoon dried herbs
As a general rule, add FRESH
HERBS near the end of cooking
or just before serving.
Prolonged heating can cause
flavor and aroma losses.
Storing Spices
• Typically in a cool dry
place
• Refrigerate in a sealed
container(Ideal)
• Best to keep away from
stove, dishwasher
• Best to buy whole and
grind as you use
Refrigerator/Freezer Storage?
 Refrigerate paprika, chili powder, and red pepper for
best color retention, especially in the summer.
 Most herbs can be chopped and frozen.
 Consider freezing parsley in ice cube trays with water for
easy addition to soups.
When to use it by?
 Ground spices = 1
year
 Whole spices= 2
years
 Frozen=5-6 months
How can herbs and spices help with
weight loss?
“….removing a tablespoon of fat removes about 10
grams of fat and 100 calories – an amount which
could represent a 10 pound weight loss in a year.
The calories in herbs and spices are far less than in
breadings, batters, gravies, sauces and fried foods.”
Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension
Chocolate: A Super Food?
• Cocoa rich in flavonols
– Reduced risk of blood clots
– Lower blood cholesterol
• Added sugar, milk, and
cocoa butter dilute the
antioxidant action
• Processing of
cocoa may affect
presence of
flavanols
What are the Recommendations for
Alcohol?
 No more than:
 1 Drink/Day for Women
 2 Drinks/Day for Men
 1 drink consists of:
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A 12 oz Beer
8 oz of Liquor
5 oz Wine
1 Shot
 Possible cardiovascular benefits from MODERATE
drinking. However, risks outweigh benefits so it is
not a reason to start drinking if you currently do not!
Info from Cdc.gov