Super Foods for a Super You

©2007 Learning ZoneXpress 1

Whole New You

• • • The human body regenerates cells everyday It completely renews itself every 7 years To build the healthiest cells possible – eat nutrient-rich foods everyday ©2007 Learning ZoneXpress 2

Disease

• • Eating “super foods” may help prevent disease Eating “super foods” may decrease risk of: – – Heart disease Cancer – Diabetes ©2007 Learning ZoneXpress 3

Stay Younger Longer

• • Super foods may keep you feeling younger longer They may help reduce signs of aging – Skin damage – Loss of vision – Joint flexibility ©2007 Learning ZoneXpress 4

What is a Super Food?

It contains a large amount of nutrients which are linked with a reduced risk for disease. • • Super foods are rich in: • Vitamins Minerals Phytochemicals ©2007 Learning ZoneXpress 5

Phytochemicals

• • • “Phyto” from the Greek word meaning “plant” They give foods taste, aroma, color, and other characteristics They are believed to promote good health ©2007 Learning ZoneXpress 6

Disease Fighters

• Phytochemicals may: – Serve as antioxidants – – – – – – Enhance the body’s immune response Make vitamin A from beta-carotene Reduce inflammation in the body Kill cancer cells Protect DNA from being damaged Prevent urinary tract infections ©2007 Learning ZoneXpress 7

Oxidation and Free Radicals

• • • Oxidation: a reaction involving oxygen Free radical: an unstable by-product of oxidation Free radicals can damage: – Cell walls – – Cell structures DNA within the cells ©2007 Learning ZoneXpress 8

Antioxidants

• • Are present in foods as: – Vitamins – – Minerals Phytochemicals Stabilize free radicals which could otherwise stress or damage cells ©2007 Learning ZoneXpress 9

Super Foods

• • • • • • • • Dark Green Vegetables Berries Legumes

SUPER FOODS!

Orange Fruits and Vegetables Whole Grains Cold Water Fish Tomatoes Cultured Dairy Products ©2007 Learning ZoneXpress 10

Dark Green Vegetables

• • Rich in many vitamins, minerals, and phytochemicals Try these: – Spinach – – – – – – – – Broccoli Bibb lettuce Collard greens Romaine lettuce Bok choy Kale Swiss chard Mustard and turnip greens ©2007 Learning ZoneXpress 11

Berries

• • Rich in vitamin C, fiber, and phytochemicals Try these: – Blueberries – Raspberries – – – Cranberries Strawberries Blackberries ©2007 Learning ZoneXpress 12

Legumes

• • • Low-fat plant protein Rich in fiber, B vitamins, minerals and phytochemicals Try these: – – Black beans – Pinto beans Garbanzo beans – – – – – – Lentils Kidney beans Lima beans Adzuki beans Cannellini beans Black-eyed peas – Soy beans ©2007 Learning ZoneXpress 13

Orange Fruits and Vegetables

• • Contain a high level of beta-carotene and other nutrients Try these: – – Sweet potatoes Carrots – – Pumpkin Cantaloupe – – Mangoes Winter squash – Orange bell pepper ©2007 Learning ZoneXpress 14

Whole Grains

• • Significant source of phytochemicals, fiber, vitamins, and minerals Try these: – Wheat – – – – Oats Barley Rye Brown Rice ©2007 Learning ZoneXpress 15

Cold Water Fish

• • • Rich in omega-3 essential fatty acids Good for your heart, brain and circulation Try these: – Salmon – – Halibut Trout – – Tuna Sardines – Mackerel ©2007 Learning ZoneXpress 16

Tomatoes

• • • Rich in vitamin C and carotenes including lycopene and betacarotene May support prostate health (in men) and a healthy immune system Cooked tomatoes = better absorption of carotenes ©2007 Learning ZoneXpress 17

Cultured Dairy Products

• • • Excellent source of calcium Contain “probiotics” – bacteria that promote healthy digestion and immune stimulating activities Try these: – Yogurt labeled “live active culture” – – Kefir Buttermilk ©2007 Learning ZoneXpress 18

Chocolate: A Super Food?

• • • Cocoa rich in flavonols – Reduced risk of blood clots – Lower blood cholesterol Added sugar, milk, and cocoa butter dilute the antioxidant action Processing of cocoa may affect presence of flavonols ©2007 Learning ZoneXpress 19

Eat A Rainbow

• • Some antioxidants are identifiable by color Eat brightly colored fruits and vegetables for the greatest health benefits ©2007 Learning ZoneXpress 20

Super Foods and MyPyramid

• Super foods are part of MyPyramid – Whole grains – – – – Fruits Vegetables Dairy Legumes ©2007 Learning ZoneXpress 21

Super vs. Average

• Whole foods vs. overly processed – Whole foods: unprocessed and unrefined – Overly processed foods: refined, nutrients may be lost ©2007 Learning ZoneXpress 22

Move Over Supplements

• Super foods are more effective than any nutrition supplement ©2007 Learning ZoneXpress 23

Mix and Match Super Foods

• • Super foods may work synergistically together Try these: – Berry and yogurt smoothie – – – – Whole-wheat pasta with tomato sauce Grilled salmon with mango salsa Oatmeal topped with blueberries Spinach salad with strawberries ©2007 Learning ZoneXpress 24

Add Super Foods Now

• • • Substitute or add these foods to your regular meals and snacks Make your new cells as healthy as possible Build a “new & improved” body ©2007 Learning ZoneXpress 25

Review Questions

1. What is a super food?

A food that contains a large amount of nutrients which are linked with a reduced risk for disease

2. How do super foods help your body stay younger by reducing the signs of aging?

Decreased skin damage and loss of vision and improved joint flexibility

3. Name two functions of phytochemicals in the body.

Serve as antioxidants, enhances immunity, reduces inflammation, kills cancer cells, protects DNA

4. Why should you eat foods rich in antioxidants?

Antioxidant rich foods stabilize free radicals which would otherwise stress or damage cells ©2007 Learning ZoneXpress 26

Review Questions

5. Why should you choose dark leafy greens?

the darker the greens, the more phytochemicals present, which equals increased nutritional power

6. What color is a distinguishing characteristic of foods rich in beta-carotene?

orange

7. Omega-3 fatty acids found in cold water fish may reduce the risk of what disease?

coronary heart disease

8. Mixing and matching super foods can increase their nutritional benefit by helping the body absorb more nutrients. What is this called?

synergy ©2007 Learning ZoneXpress 27

Super Foods Web Resources

To learn more about Super Foods: http://www.ific.org/nutrition/functional/index.cfm

http://www.webmd.com/a-to-z-guides/features/superfoods-everyone-needs http://www.dolesuperfoods.com

http://www.superfoodsrx.com

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