Superfoods revised

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  • The why what and how of nutrition: Why should I care about nutrition? Because nutrients react with body tissue adding and subtracting a little each day. This changes the foundation of each of our health.
  • What are the nutrients in food? The foods we choose have a cumulative effect on the body. As the body renews itself continuously, it replaces old tissue with new. It can also add a little fat if we consume more calories than we need or subtract a little if we consume fewer calories than we need. The best food for you is the foods that support the growth and maintenance of strong muscles and bones, healthy skin and enough blood to cleanses and nourish all parts of your body. That is food that provides sufficient nutrients.
  • Nutrition profoundly effects health. Food choices influences your long-term health prospects. Only two life-style habits are more influential – smoking and other tobacco use, and excessive alcohol drinking. Poor health is reflective of a poor diet in several diseases that are chronic in nature such as: Heart disease, diabetes, some cancers Dental disease and adult bone loss. The next slide will show how the leading causes of death in the United States are nutrition related.
  • On Tuesday, April 19, 2005 the USDA released its new food guidance system based on the 2005 Dietary Guidelines for Americans. Out with the old Food Guide Pyramid (FGP). In with the new “MyPyramid: Steps to A Healthier You.” For over a year, we nutrition educators waited impatiently for the new food guidance system, which was being developed behind closed doors at the USDA Center for Nutrition Policy and Promotion. What would the new food guide look like? Nobody followed the old FGP because it was too general, too unrealistic. Would the new approach truly help people put the 2005 Dietary Guidelines for Americans into practice? Would this really help solve the growing problems of obesity and poor nutrition and fitness?

Transcript

  • 1. Nutrition of Superfoods Paula Inserra, Ph.D. , RD Debra S. Jones, MPH
  • 2. Good Nutrition
    • What is nutrition?
      • The study of food and how it is utilized by the body
  • 3. Nutrients
    • Material of food that allows the body to function.
      • Sustain life
      • Promote growth
      • Protect against disease
      • Provide energy
  • 4. Types of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
  • 5. Food Feature 0
  • 6.  
  • 7.
      • Superfoods
      • Whole grains
        • Rice esp. brown rice
        • Breads esp. whole-wheat
        • Bagels, oatmeal, cereals
        • Crackers, popcorn, pretzels
        • Pasta
    • Non-Superfoods
      • Refined
        • Soda
        • Fruit punch
        • Added sugar
        • Cookies, donuts, cake
        • White flour/breads
        • Candy
        • Processed foods with corn syrup/high fructose corn syrup
  • 8.
    • BRIGHT, DARK COLORED = Superfoods
      • Green beans, broccoli, carrots, squash, etc.
      • Vegetables provide fiber, vitamins (C, E, A), minerals and antioxidants.
      • Try to make half of your plate vegetables.
      • Try to eat more dark green and dark orange vegetables.
      • Cooked or raw, vegetables are easy to incorporate into your routine.
      • Buy canned vegetables that are labeled as “no salt added”
      • Use sodium free seasonings
      • Vary your vegetables with lots of different colored choices. Different colored vegetables often supply different nutrients
      • Avoid cooking vegetables down with excess calories from butter or other sauces.
      • Buy fresh and local! Oftentimes, it is cheaper and much more flavorful.
      • Pack your freezer with frozen vegetables. Quick, convenient, easy and are frozen at the peak of their quality.
      • Try different preparation techniques! Stir-frys, steamed, raw, baked, or with different dips, seasonings, and marinades.
  • 9.
    • BRIGHT, DARK COLORED = Superfoods
      • Strawberries, grapes, oranges, bananas, apples, etc.
      • Provide vitamins (C, E, A), minerals, antioxidants, and fiber.
      • Try to get a variety of fruits; the more variety you get the more varied the nutrients.
      • Choose whole fruits over fruit juices which have a lot of sugar and no fiber.
      • Try berries on your breakfast cereal or oatmeal; grapes, apples, oranges, or bananas for snacks. Buy fruit in season to get the most nutritious and freshest produce.
      • Keep apples, grapes, bananas, oranges, and other easy fruits on hand for a quick and filling snack.
      • Pre-cut pineapples, oranges, mangoes, or other fun fruits so they are easy to eat when the craving comes.
      • Buy fresh fruits that are in season and local, since they are typically cheaper and more flavorful.
      • Canned (packed in water), frozen, and dried fruits are also great options for those who have a hard time keeping fruit fresh.
      • Be creative and mix your favorite fruits with your breakfast, cook with meats, top on salads, etc.
  • 10.
    • Low-fat/Fat-free options = Superfoods
    • Milk, cheese, yogurt, etc.
    • Provide Calcium and vitamin D.
    • Choose skim milk and other low-fat dairy products.
    • Choose fat-free or low-fat milks, cheeses, yogurt, etc.
    • If you are currently a whole milk drinker, slowly work your way down to skim. You can cut back to 2%, 1%, or dilute whole milk with skim.
    • Find ways to incorporate this group into each meal
      • Milk with hot/cold cereals
      • Yogurts as a snack
      • Cheese on sandwiches
    • Soy milk, almond milk, and rice milk are also healthy alternatives.
        • Limit cheese as it is high in fat.
        • Yogurt and soy yogurt are healthy snacks and good sources of calcium.
  • 11.
    • Superfoods
      • Animal based
        • Skinless chicken, turkey
        • Lean beef
        • Lean pork
        • Eggs
        • Low-fat or Fat-free dairy
        • Low-fat cheeses
      • Plant Based
        • Beans and legumes
        • Tofu
        • Nuts
    • Non-Superfoods
      • Bacon
      • Whole and 2% Dairy
      • Regular cheeses
      • Chicken/Turkey with the skin
      • Fatty cuts of beef
      • Hot dogs
      • Processed Meats
  • 12. Fats and Oils
    • Superfoods
      • Plant based
        • Olive oil
        • Canola oil
        • Peanut oil
        • Avocados
        • Nuts and seeds
    • Non-Superfoods
      • Butter
      • Lard
      • Fast Food
      • Processed foods
      • Ice-cream
      • Trans fats
        • Processed foods
      • Saturated fats
        • Fatty cuts of meat and full fat dairy products
  • 13. Summary
    • For a nutritious diet select a variety of foods and follow the guidelines of MyPyramid
    • Remember a nutritious diet has five characteristics:
      • Adequacy – gives the essential nutrients
      • Balance – don’t overemphasize one nutrient or food type over another
  • 14.
      • Control calories – enough food to provide the energy you need for proper weight.
      • Moderation – watch for excess salt, fat, and sugar
      • Variety – don’t eat the same food day after day, even nutritious foods
      • Reference:
      • F.Sizsd, E.Whitney. Nutrition Concepts and
      • Controversies (Belmont, CA:Wadsworth/ Thomson
      • Learning, 2008), pp 2-11.