Super Foods for a Super You

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1 Super Foods for a Super You Presented by Jennifer Meachum RD, LD 1

2 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 2

3 Disease Eating super foods may help prevent disease Eating super foods may decrease risk of: Heart disease Cancer Diabetes 3

4 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 4

5 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 5

6 Phytochemicals Phyto from the Greek word meaning plant They give foods taste, aroma, color, and other characteristics They are believed to promote good health 6

7 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 7

8 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 8

9 Antioxidants Are present in foods as: Vitamins Minerals Phytochemicals Stabilize free radicals which could otherwise stress or damage cells 9

10 Super Foods Dark Green Vegetables Berries Legumes Orange Fruits and Vegetables Whole Grains Cold Water Fish Tomatoes Cultured Dairy Products SUPER FOODS! 10

11 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 11

12 Berries Rich in vitamin C, fiber, and phytochemicals Try these: Blueberries Raspberries Cranberries Strawberries Blackberries 12

13 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 13

14 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 14

15 Whole Grains Significant source of phytochemicals, fiber, vitamins, and minerals Try these: Wheat Oats Barley Rye Brown Rice 15

16 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 16

17 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 17

18 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 18

19 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 19

20 Eat A Rainbow Some antioxidants are identifiable by color Eat brightly colored fruits and vegetables for the greatest health benefits 20

21 Super vs. Average Whole foods vs. overly processed Whole foods: unprocessed and unrefined Overly processed foods: refined, nutrients may be lost 21

22 Move Over Supplements Super foods are more effective than any nutrition supplement 22

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 23

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 24

25 Super Foods Web Resources To learn more about Super Foods:

26 Copyright 2007 Learning ZoneXpress

Super Foods for a Super You Learning ZoneXpress

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