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Nutrition of Superfoods

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Nutrition of Superfoods

  1. 1. Nutrition of Superfoods Paula Inserra, Ph.D. , RD Debra S. Jones, MPH
  2. 2. Good Nutrition <ul><li>What is nutrition? </li></ul><ul><ul><li>The study of food and how it is utilized by the body </li></ul></ul>
  3. 3. Nutrients <ul><li>Material of food that allows the body to function. </li></ul><ul><ul><li>Sustain life </li></ul></ul><ul><ul><li>Promote growth </li></ul></ul><ul><ul><li>Protect against disease </li></ul></ul><ul><ul><li>Provide energy </li></ul></ul>
  4. 4. Types of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water
  5. 5. Food Feature 0
  6. 7. <ul><ul><li>Superfoods </li></ul></ul><ul><ul><li>Whole grains </li></ul></ul><ul><ul><ul><li>Rice esp. brown rice </li></ul></ul></ul><ul><ul><ul><li>Breads esp. whole-wheat </li></ul></ul></ul><ul><ul><ul><li>Bagels, oatmeal, cereals </li></ul></ul></ul><ul><ul><ul><li>Crackers, popcorn, pretzels </li></ul></ul></ul><ul><ul><ul><li>Pasta </li></ul></ul></ul><ul><li>Non-Superfoods </li></ul><ul><ul><li>Refined </li></ul></ul><ul><ul><ul><li>Soda </li></ul></ul></ul><ul><ul><ul><li>Fruit punch </li></ul></ul></ul><ul><ul><ul><li>Added sugar </li></ul></ul></ul><ul><ul><ul><li>Cookies, donuts, cake </li></ul></ul></ul><ul><ul><ul><li>White flour/breads </li></ul></ul></ul><ul><ul><ul><li>Candy </li></ul></ul></ul><ul><ul><ul><li>Processed foods with corn syrup/high fructose corn syrup </li></ul></ul></ul>
  7. 8. <ul><li>BRIGHT, DARK COLORED = Superfoods </li></ul><ul><ul><li>Green beans, broccoli, carrots, squash, etc. </li></ul></ul><ul><ul><li>Vegetables provide fiber, vitamins (C, E, A), minerals and antioxidants. </li></ul></ul><ul><ul><li>Try to make half of your plate vegetables. </li></ul></ul><ul><ul><li>Try to eat more dark green and dark orange vegetables. </li></ul></ul><ul><ul><li>Cooked or raw, vegetables are easy to incorporate into your routine. </li></ul></ul><ul><ul><li>Buy canned vegetables that are labeled as “no salt added” </li></ul></ul><ul><ul><li>Use sodium free seasonings </li></ul></ul><ul><ul><li>Vary your vegetables with lots of different colored choices. Different colored vegetables often supply different nutrients </li></ul></ul><ul><ul><li>Avoid cooking vegetables down with excess calories from butter or other sauces. </li></ul></ul><ul><ul><li>Buy fresh and local! Oftentimes, it is cheaper and much more flavorful. </li></ul></ul><ul><ul><li>Pack your freezer with frozen vegetables. Quick, convenient, easy and are frozen at the peak of their quality. </li></ul></ul><ul><ul><li>Try different preparation techniques! Stir-frys, steamed, raw, baked, or with different dips, seasonings, and marinades. </li></ul></ul>
  8. 9. <ul><li>BRIGHT, DARK COLORED = Superfoods </li></ul><ul><ul><li>Strawberries, grapes, oranges, bananas, apples, etc. </li></ul></ul><ul><ul><li>Provide vitamins (C, E, A), minerals, antioxidants, and fiber. </li></ul></ul><ul><ul><li>Try to get a variety of fruits; the more variety you get the more varied the nutrients. </li></ul></ul><ul><ul><li>Choose whole fruits over fruit juices which have a lot of sugar and no fiber. </li></ul></ul><ul><ul><li>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. </li></ul></ul><ul><ul><li>Keep apples, grapes, bananas, oranges, and other easy fruits on hand for a quick and filling snack. </li></ul></ul><ul><ul><li>Pre-cut pineapples, oranges, mangoes, or other fun fruits so they are easy to eat when the craving comes. </li></ul></ul><ul><ul><li>Buy fresh fruits that are in season and local, since they are typically cheaper and more flavorful. </li></ul></ul><ul><ul><li>Canned (packed in water), frozen, and dried fruits are also great options for those who have a hard time keeping fruit fresh. </li></ul></ul><ul><ul><li>Be creative and mix your favorite fruits with your breakfast, cook with meats, top on salads, etc. </li></ul></ul>
  9. 10. <ul><li>Low-fat/Fat-free options = Superfoods </li></ul><ul><li>Milk, cheese, yogurt, etc. </li></ul><ul><li>Provide Calcium and vitamin D. </li></ul><ul><li>Choose skim milk and other low-fat dairy products. </li></ul><ul><li>Choose fat-free or low-fat milks, cheeses, yogurt, etc. </li></ul><ul><li>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. </li></ul><ul><li>Find ways to incorporate this group into each meal </li></ul><ul><ul><li>Milk with hot/cold cereals </li></ul></ul><ul><ul><li>Yogurts as a snack </li></ul></ul><ul><ul><li>Cheese on sandwiches </li></ul></ul><ul><li>Soy milk, almond milk, and rice milk are also healthy alternatives. </li></ul><ul><ul><ul><li>Limit cheese as it is high in fat. </li></ul></ul></ul><ul><ul><ul><li>Yogurt and soy yogurt are healthy snacks and good sources of calcium. </li></ul></ul></ul>
  10. 11. <ul><li>Superfoods </li></ul><ul><ul><li>Animal based </li></ul></ul><ul><ul><ul><li>Skinless chicken, turkey </li></ul></ul></ul><ul><ul><ul><li>Lean beef </li></ul></ul></ul><ul><ul><ul><li>Lean pork </li></ul></ul></ul><ul><ul><ul><li>Eggs </li></ul></ul></ul><ul><ul><ul><li>Low-fat or Fat-free dairy </li></ul></ul></ul><ul><ul><ul><li>Low-fat cheeses </li></ul></ul></ul><ul><ul><li>Plant Based </li></ul></ul><ul><ul><ul><li>Beans and legumes </li></ul></ul></ul><ul><ul><ul><li>Tofu </li></ul></ul></ul><ul><ul><ul><li>Nuts </li></ul></ul></ul><ul><li>Non-Superfoods </li></ul><ul><ul><li>Bacon </li></ul></ul><ul><ul><li>Whole and 2% Dairy </li></ul></ul><ul><ul><li>Regular cheeses </li></ul></ul><ul><ul><li>Chicken/Turkey with the skin </li></ul></ul><ul><ul><li>Fatty cuts of beef </li></ul></ul><ul><ul><li>Hot dogs </li></ul></ul><ul><ul><li>Processed Meats </li></ul></ul>
  11. 12. Fats and Oils <ul><li>Superfoods </li></ul><ul><ul><li>Plant based </li></ul></ul><ul><ul><ul><li>Olive oil </li></ul></ul></ul><ul><ul><ul><li>Canola oil </li></ul></ul></ul><ul><ul><ul><li>Peanut oil </li></ul></ul></ul><ul><ul><ul><li>Avocados </li></ul></ul></ul><ul><ul><ul><li>Nuts and seeds </li></ul></ul></ul><ul><li>Non-Superfoods </li></ul><ul><ul><li>Butter </li></ul></ul><ul><ul><li>Lard </li></ul></ul><ul><ul><li>Fast Food </li></ul></ul><ul><ul><li>Processed foods </li></ul></ul><ul><ul><li>Ice-cream </li></ul></ul><ul><ul><li>Trans fats </li></ul></ul><ul><ul><ul><li>Processed foods </li></ul></ul></ul><ul><ul><li>Saturated fats </li></ul></ul><ul><ul><ul><li>Fatty cuts of meat and full fat dairy products </li></ul></ul></ul>
  12. 13. Summary <ul><li>For a nutritious diet select a variety of foods and follow the guidelines of MyPyramid </li></ul><ul><li>Remember a nutritious diet has five characteristics: </li></ul><ul><ul><li>Adequacy – gives the essential nutrients </li></ul></ul><ul><ul><li>Balance – don’t overemphasize one nutrient or food type over another </li></ul></ul>
  13. 14. <ul><ul><li>Control calories – enough food to provide the energy you need for proper weight. </li></ul></ul><ul><ul><li>Moderation – watch for excess salt, fat, and sugar </li></ul></ul><ul><ul><li>Variety – don’t eat the same food day after day, even nutritious foods </li></ul></ul><ul><ul><li>Reference: </li></ul></ul><ul><ul><li>F.Sizsd, E.Whitney. Nutrition Concepts and </li></ul></ul><ul><ul><li>Controversies (Belmont, CA:Wadsworth/ Thomson </li></ul></ul><ul><ul><li>Learning, 2008), pp 2-11. </li></ul></ul>