Superfoods: from Quinoa to Ch-Ch-Ch- Chia! By Kristi Edwards and Ally Sy

What Do You Know? Portion control and variety in your diet are good steps toward optimizing your health. T/F TRUE! Fruits and vegetables contain vitamins, minerals, and antioxidants your body cells need in order to function properly. T/F TRUE! Dark chocolate: ◦ A) is an excellent source of manganese ◦ B) is an excellent source of phosphorus ◦ C) is an excellent source of fiber ◦ D) can help to prevent cardiovascular disease and stroke ¹ ◦ E) all of the above E) ALL of the above!

Introduction to Superfoods Contain essential nutrients our body needs, such as protein, carbohydrates, fats, vitamins, and minerals Nutrient-dense or nutrient-rich ◦ High nutrients, reasonable amount of calories ¹ Can also be foods which offer health benefits ◦ Phytochemicals found in plant-based foods are an example – they reduce the risk of developing chronic diseases such as cancer ¹

Papaya Passion fruit Kiwi Pomegranate Berries Nuts Flaxseed Olive Oil Some herbs and spices (i.e. basil, oregano, rosemary) Quinoa Chia Seeds Shellfish Salmon Tuna Yogurt Tea Dark Chocolate Some Examples Asparagus Kale Cauliflower Broccoli Alfalfa Sprouts Spinach Okra Pumpkin Tomatoes Sweet Potatoes Mushrooms Lentils Split Peas Limes Oranges Lemons Avocado Dates

Chia Seeds Found in the organic sections of Kroger and Walmart, at Whole Foods Market, or online Benefits: ◦ Very low in cholesterol and sodium ◦ Good source of calcium, phosphorus, dietary fiber and manganese ² ◦ Weight loss tool – they expand when introduced to liquid; you will feel fuller longer

Quinoa Found in your local grocery store, in the organic section (Kroger and Walmart), “bulk” section (Whole Foods),or grains section (Costco) Benefits: ◦ Contains every essential amino acid! ◦ More calcium than milk! ◦ Gluten-free! ◦ Iron, vitamin B6, folate, fiber, thiamine, riboflavin, manganese, phosphorus, copper, zinc, vitamin E, potassium, selenium, antioxidants ¹

Our Samples Lentil Soup ◦ Low calorie, low saturated fat and low cholesterol ◦ High fiber and protein ◦ (As mentioned previously) Quinoa contains every essential amino acid and more calcium than milk!  A good selection for vegetarians/vegans ³ ◦ Inexpensive, easy to prepare ◦ Sustaining/ filling Salad ◦ Strawberries, cranberries, spinach, tomatoes, corn and beans are all SUPERFOODS! ◦ Sesame ginger dressing ◦ Feta cheese Superfood Chips ◦ They include chia seeds, quinoa, flaxseed, and kale ◦ Salsa

References 1. Reinhard T. Superfoods: The healthiest foods on the planet. Buffalo, NY: Firefly Books, Inc.; Seeds, chia seeds, dried. products/3061/2. Updated Accessed October 10, products/3061/2 3. What is quinoa? &terms=quinoa. Updated Accessed October 10, &terms=quinoa