This document summarizes key aspects of nutrition and superfoods. It defines nutrition as the study of food and how the body utilizes it. Nutrients in food allow the body to function, sustain life, promote growth, and protect against disease. Superfoods are foods that are especially nutritious, including whole grains, fruits, vegetables, lean proteins, low-fat dairy, nuts, seeds, and healthy oils like olive oil. Choosing a variety of superfoods and following dietary guidelines can help ensure an adequate, balanced, calorie-controlled, and moderate diet for optimal health.

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

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.