Ten Foods To Have In Your Healthy Diet

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Bernie Rosen's list of top ten foods to eat, plus five to avoid and why.

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Ten Foods To Have In Your Healthy Diet

  1. 1. Ten Foods to Have in Your Healthy Diet Bernard Rosen, PhD
  2. 2. What You’ll Learn <ul><li>Ten Foods to Add to Your Diet (and Why) </li></ul><ul><li>Five Foods to Reduce or Remove from Your Diet (and Why) </li></ul>
  3. 3. Blueberries <ul><li>Antioxidant </li></ul><ul><li>Anti-inflammatory </li></ul><ul><li>Anti-cancer </li></ul><ul><li>High ORAC </li></ul><ul><li>Compared to other berries </li></ul><ul><ul><li>Freezes better </li></ul></ul><ul><ul><li>Fewer pesticides </li></ul></ul>
  4. 4. Apple <ul><li>“ An apple a day keeps the doctor away.” </li></ul><ul><li>Lots of antioxidants </li></ul><ul><li>Fiber – pectin – helps lower cholesterol and regulate blood sugar </li></ul><ul><li>Organic is best </li></ul><ul><li>Juice is sugar </li></ul>
  5. 5. Kale <ul><li>Leafy greens </li></ul><ul><li>Vitamin K (bone building), calcium, iron, Vitamins A and C, protein, and fiber! </li></ul><ul><li>Best steamed or lightly stir fried </li></ul><ul><li>Other leafy greens: </li></ul><ul><ul><li>Swiss chard </li></ul></ul><ul><ul><li>Beet greens </li></ul></ul><ul><ul><li>Mustard greens </li></ul></ul><ul><ul><li>Collard greens </li></ul></ul><ul><ul><li>Spinach </li></ul></ul>
  6. 6. Quinoa <ul><li>Whole grain </li></ul><ul><li>Gluten free </li></ul><ul><li>Calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron </li></ul><ul><li>Fiber </li></ul>
  7. 7. Almonds <ul><li>Healthy fat, protein, and dietary fiber </li></ul><ul><li>Phosphorus, Vitamin E, and magnesium </li></ul><ul><li>No carbohydrate </li></ul><ul><li>Other nuts – walnuts and pecans </li></ul><ul><li>Men – also add pumpkin seeds. </li></ul>
  8. 8. Wild Salmon <ul><li>Omega 3 EFA </li></ul><ul><li>Protein </li></ul><ul><li>Not farmed </li></ul><ul><li>Why red – from what it eats (krill and shrimp – loaded with antioxidants)! </li></ul>
  9. 9. Avocado <ul><li>Oleic acid – omega-9 fat – lowers cholesterol and triglycerides (beta-sitosterol) </li></ul><ul><li>Lutein - antioxidant </li></ul><ul><li>Fiber, potassium, folate, Vitamin A, beta-carotene </li></ul>
  10. 10. Kefir <ul><li>Lacto-fermented </li></ul><ul><li>Source of beneficial bacteria and yeast </li></ul><ul><li>If dairy allergy can use coconut milk or coconut water </li></ul><ul><li>Best alternative - yogurt </li></ul>
  11. 11. Coconut Oil <ul><li>Medium chain fatty acid – faster to metabolize – used for energy, not stored </li></ul><ul><li>Saturated fat </li></ul><ul><li>Lauric acid </li></ul><ul><ul><li>Anti-bacterial </li></ul></ul><ul><ul><li>Anti-microbial </li></ul></ul><ul><li>Thyroid friendly </li></ul>
  12. 12. Butter/Ghee <ul><li>Saturated fat is good for us, if… </li></ul><ul><li>Fat soluble vitamins E, K, and D </li></ul><ul><li>CLA (conjugated linolenic acid) – helps fight weight gain </li></ul><ul><li>Butyric acid – antiviral and anticancer </li></ul><ul><li>Ghee </li></ul>
  13. 13. FOODS TO AVOID
  14. 14. Margarine <ul><li>Processed fats </li></ul><ul><li>Trans-fats or something close </li></ul><ul><li>One molecule from plastic </li></ul><ul><li>Heart disease increase corresponds to margarine increase in diet </li></ul>
  15. 15. French Fries <ul><li>Potato – fast releasing carb </li></ul><ul><li>In bad oil – trans-fats or highly oxidative oils </li></ul>
  16. 16. Artificial Sweeteners <ul><li>Body looking for food </li></ul><ul><li>Not satisfied </li></ul><ul><li>Carcinogenic properties </li></ul><ul><li>Weight gain </li></ul>
  17. 17. Hydrogenated Oils <ul><li>Trans-fats linked to variety of cancers </li></ul>
  18. 18. I’d be remiss… <ul><li>Grass fed meats </li></ul><ul><li>Hormone and anti-biotic free poultry </li></ul><ul><li>Eggs </li></ul><ul><li>Alcohol </li></ul><ul><li>Caffeine </li></ul><ul><li>Recommended reading – Jonny Bowden’s The 150 Healthiest Foods on Earth </li></ul>
  19. 19. Bernie Rosen Nutrition Consultant and Educator <ul><li>Bernie Rosen, PhD, Clayton College of Natural Health </li></ul><ul><ul><li>Phone (262) 389-9907 </li></ul></ul><ul><ul><li>E-mail – bernie@brwellness.com </li></ul></ul><ul><li>Services </li></ul><ul><ul><li>Nutrition consultation and education </li></ul></ul><ul><ul><li>Individualized wellness programs </li></ul></ul><ul><ul><li>Nutrient testing </li></ul></ul>

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