THE TOP 10 SUPER FOODS Debbie J. Guenterberg MS, RD, CD Health and Wellness Registered Dietitian May 26, 2011
DEBS TOP TEN SUPER FOODS• What is a Super food?
WHY DID I PICK THESE 10?• Research has named many different foods as well as “Super foods"
SUPER FOOD #1Low- fat yogurt 3-5 servings/week• What type of yogurt should you buy?• Avoid: fruit on the bottom varieties
SUPER FOOD #2Beans3-4 servings/ week• Why beans?• Lentils and black eyed peas: rich in folate and zinc• Black beans and kidney beans: folate• All: offer fiber and low in fat
SUPER FOOD #3Fatty fish2-3 servings/week• Fish provides powerful omega-3 fatty acids: esp DHA and EPA• Omega 3-s coming from fish, research shows, may help to prevent inflammatory disease, CHD, stroke, HTN and depression.
SUPER FOOD #4Berries (blueberries, strawberries, raspberries and cranberries)3-4 servings/ week• Berries are high in vitamin C and folic acid• Blueberries: anthocyans (anti-cancer nutrients and aid in cell repair)• Lutein: found in all the berries, can help protect vision
SUPER FOOD #5Tomatoes (or watermelon, red grapefruit,red navel oranges) 3-5 servings/ weekLycopene is present in all of these• Not only for prostate cancer; new research shows may help prevent breast cancer• Powerful antioxidant that can help women fight heart disease
SUPER FOOD #6Vitamin D fortified low fat milk or orange juiceVitamin D…• helps your bones absorb calcium from the gut• reduce risk of osteoporosis• may help decrease risk of diabetes, MS and tumors of breast, colon or ovary
SUPER FOOD #7NutsAre you nuts for nuts?• Bad rap: due to high calories and fat levels• However; heart healthy fats, high fiber and antioxidant content earn them a place on the top 10 list• Remember: Portion control
YOUR TURN: HOW DO YOU INCORPORATE NUTS INTO YOUR MEAL PLANS?
SUPER FOOD #8Broccoli and other dark greenvegetables(spinach, kale, collard greens)• Servings: Daily• Broccoli: tastes great and available all year long• Rich source of Vitamin A, C and K• Has fiber: to help "fill you up"
SUPER FOOD #9Whole grains (quinoa, oats, buckwheat,whole wheat, wild rice and millet)• Choose whole grains whenever possible• Check first ingredient on labels• Research states, "eating at least one serving of these each day can help lower your risk of heart disease"• Goal: AIM for at least 3 servings a day of whole grains