1. Eat less & get more value Nancy N. George, M. Ed, RD, LD
“Super Foods”
Eat less & get more value
Nancy N. George, M. Ed, RD, LD

2. Who decides what is a super food?
Think of a health goal:
Weight reduction
Cardiovascular health
Anti-cancer properties
Anti-aging properties
Improving athletic performance
Each goal could have it’s own set of “super” foods

3. “Super” foods Nutrient rich
Other antioxidants or phytochemical properties
Lower in calories, meaning they are nutrient-dense

4. Who decides what is a super food?
Popular magazines
Dr. Oz
msnbc.com
WebMD.com
Food network
Dietitians
Etc., etc.

5. To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.
p. 38

6. Nutrients: Vitamins Minerals Protein Carbohydrates Fats Water
Water soluble & fat soluble
Minerals
Potassium, magnesium, calcium & others
Protein
Carbohydrates
Including soluble & insoluble fibers
Fats
Essential fatty acids & heart healthy omega 3’s
Water

7. vitamins “vital for life”
Compounds that have activity within cells to help the body perform functions:
Promotes growth of tissues & cells
Energy use & the maintenance of health & life
Reproduction

8. minerals Structural elements for the body: Blood cell production
Calcium, phosphorus, magnesium
Blood cell production
Regulation for body functions:
Blood pressure & heart rhythm
Fluid & electrolyte balance

9. proteins Structured from amino acids “mighty” muscles
Collagen, blood cells, tissues
Provides 4 calories per gram (about 8 grams per ounce of meat)

10. carbohydrates Most prevalent nutrient in nature
Found in all food groups except lipids
Simple carbohydrates are sugars
Complex carbohydrates are “fibers” –
Soluble & insoluble fibers
Prevents colon cancer
Decreases cholesterol levels
High feeling of fullness
Provide 4 calories per gram (about 15 grams/serving)

11. fats Essential fatty acids provide structure for cell walls
Part of the body’s hormones (including cholesterol)
Fat in food provides flavor & soft textures
Omega 3 fatty acids help prevent blood clots & stroke, lowers blood pressure & protects against irregular heart beats
Provides 9 calories per gram (5 grams/tsp)

12. water Can be considered a “super food”!
All the body’s processes ‘happen’ in a fluid environment
No calories!

13. To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.
p. 38

14. Super foods: Common themes:
Good sources of antioxidant vitamins & minerals & other phytochemicals
Good sources of other minerals – selenium, magnesium, zinc, iron, calcium
Good sources of fiber & complex carbohydrates
Good sources of proteins
Low in fat, or contain healthy fats

15. List “A” Low fat or fat free yogurt Eggs Nuts Kiwis Quinoa Beans
Salmon
Broccoli
Sweet potato
Berries

16. List “B” & “C” Tomatoes Garlic Broccoli Grapes Acai berry Imo
Tumeric tea
Mangosteen
Greek greens
Barramundi

17. List “D” Walnuts Flax seed Pomegranate Salmon Dark greens
Soy (including edamame)

18. List “E” Lean red meats (grass fed) Salmon Spinach Berries Wheat germ
Tomato paste
Nonfat yogurt
Sweet potatoes
Oranges
Old fashioned oatmeal
Curry
Ginger
Black beans
Tea
Fresh herbs
Dark chocolate

19. salmon

20. Salmon High in Omega 3 fatty acids Good quality protein
Low in saturated fats
High in iron
3 oz = 155 calories, 23 g protein, 6 g fat, 375 mg potassium, has selenium & iron
Easy to fix, versatile

21. yogurt

22. yogurt High in calcium Vitamin D fortified
Can be reduced fat or fat-free, so low in calories
Nutrient dense: 1 cup of fat free yogurt provides 110 calories, 40% of the RDA for calcium, 22% of daily protein, 15% of daily potassium

23. eggs

24. eggs Low in saturated fat Contains 12 vitamin & minerals
Good source of choline for brain development
Good sources of Omega 6 & omega 3 fatty acids
Cheap & easy

25. Add rice to red beans for a hearty meal.
p. 52

26. Quinoa (keen wa)

27. Whole grains – make sure you see the term “whole”
Good sources of carbohydrates for energy
Good sources of fiber
Protein is 8 grams per cup (15% of daily needs)
Vitamin E, zinc, selenium, magnesium (which may help prevent diabetes), folic acid & iron

28. Fig. 2-6, p. 51 Figure 2.6: Nutrients in Bread.
Whole-grain bread is more nutritious than other breads, even enriched bread. For iron, thiamin, riboflavin, niacin, and folate, enriched bread provides about the same quantities as whole-grain bread and significantly more than unenriched bread. For fiber and the other nutrients (those shown here as well as those not shown), enriched bread provides less than whole-grain bread.
Fig. 2-6, p. 51

29. Fig. 2-7, p. 52 Figure 2.7: Eat 5 to 9 a Day for Better Health.
The “5 to 9 a Day” campaign ( encourages consumers to eat a variety of fruits and vegetables. Because “everyone benefits from eating more,” the campaign’s slogan and messages are being revised to say Fruits and Veggies—More Matters.
Fig. 2-7, p. 52

30. tomatoes

31. Tomatoes & tomato paste
Contains lycopene
The red pigment in the tomato (& in red peppers)
Potent antioxidant
Studies have looked at the link between lycopenes & the reduction of prostate cancer in men & the reduction of cardiovascular disease in women

32. broccoli

33. Fig. 2-CO, p. 36

34. Broccoli (& other cruciferous vegetables)
Excellent source of:
Vitamin C
Fiber
Vitamin K
Potassium
Low in calories

35. Carrots (& sweet potatoes)

36. Carrots & sweet potatoes
Best sources for vitamin A
Powerful anti-oxidant that can influence 500 genes in our body
Supports reproduction & growth, protein synthesis & healthy skin
Good source of fiber
Naturally sweet
Also vitamin C, potassium, calcium

37. Pomegranate

38. pomegranate High in antioxidants which may have heart healthy benefits
May be useful in preventing cancers
Has lycopene

39. kiwi

40. Kiwi
1 kiwi gives the whole day’s supply of vitamin C in only 60 calories
Good source of potassium, vitamins A & E
Good source of fiber
Portable & easy to eat: cut it in half & scoop it out with a spoon

41. Dark chocolate

42. Dark chocolates High levels of antioxidants
May be helpful in lowering total cholesterol levels and reducing inflammation in arteries
Look for 70% cocoa (or more)
Limit to 1 oz
Avoid milk chocolates with added fat & sugar

43. Nuts (pecans, almonds, pistachios)

44. Nuts Good protein High fiber Antioxidant rich
Good sources of omega 3 & omega 6 fatty acids
Choose 1 oz of : pistachios, almonds, peanuts, walnuts or pecans
Use for mid morning or mid afternoon snacks, add to salads or cereals

45. Blueberries ( & others)

46. Blueberries (& others)
Low in calories
Good sources of lycopenes & other phytochemicals, antioxidants
Decrease inflammation
Reduces risk of colon & other cancers
Cranberries may help the urinary system
High fiber

47. soy

48. Soy
Heart healthy tip:
Substitute 2 soy-based proteins for other meats each week
Good source of fiber, potassium, phosphorus, calcium
Provides natural sterols to help lower cholesterol & act like natural estrogen-replacement (but extra soy is not recommended with a family history of breast cancer)

49. Enjoy a Greek salad topped with garbanzo beans for a little ethnic diversity.