Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Nutrition of Superfoods


Published on

  • Be the first to comment

  • Be the first to like this

Nutrition of Superfoods

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