Superfoods Workshop Presented by:. Introduction Need to work these foods (or foods like them) into your foods every day Need to work these foods (or foods.

Superfoods Workshop

Presented by:

Oklahoma Cooperative Extension Service 2

Introduction

• Need to work these foods (or foods like them) into your foods every day

• All provide key nutrients often lacking in typical western diets

• Offer a way to get nutrients from food, not supplements

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What would you put on the list?

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The list (in no particular order)…

• Dried beans• Dark green leafy

vegetables• Citrus fruit• Sweet potatoes• Berries

• Tomatoes• Fish high in Omega-3

fatty acids• Whole grains• Nuts• Fat-free milk &

yogurt

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American Diabetes Association, http://www.diabetes.org

http://www.diabetes.org/


The list is a gimmick

• Draws attention to the importance of:• Nutrient dense foods• Whole foods vs. processed foods• Fruits & vegetables• Lean proteins• Lower fat dairy foods

• The listed foods contain no magic & still need to fit your diet without adding calories/fat/sodium

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Reminder

• For women 51+ (men 51+), eat daily:• Vegetables, 2 cups (men, 2-1/2 cups)• Fruits, 1-1/2 cups (men, 2 cups)• Whole grains, 5 (men, 6) ounce equivalents total,

at least 3 whole grains (1 slice bread, 1 cup ready-to-eat cereal, ½ cup of cooked rice, cooked pasta, or cooked cereal)

• Fat-free milk, yogurt, 3 cups (men & women)

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Source: http://www.choosemyplate.gov/

http://www.choosemyplate.gov/


Protein foods• 5 ounce equivalents per day ( men, 5-1/2)• Nuts• 1/2 ounce (12 almonds, 24

pistachios, 7 walnut halves) , 1/2 ounce seeds (pumpkin, sunflower, squash seeds, hulled, roasted) , 1 tablespoon peanut or almond butter

• Fish• 1 ounce cooked fish

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Why they made the list…

Dried beans & peas

• High in dietary fiber• 1/2 cup = about 1/3 of daily requirement

• Good sources of potassium, magnesium• 1/2 cup = as much protein as 1 ounce meat with no

saturated fat (unless added)• To use canned: drain & rinse to reduce sodium• Several now available without added sodium

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What are the choices?• Pinto beans• Black beans• Red or white kidney beans• Cranberry beans• Black-eyed peas (mature, dry)• Garbanzo beans (chickpeas)• Navy & other white beans• Soy beans• Split peas• Lentils

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Dark green leafy vegetables• Includes but not limited to: spinach, kale, collards,

mustard greens, turnip greens, beet greens, bok choy, broccoli, Brussels sprouts, leafy lettuces like romaine, red leaf, mesclun, watercress

• Nutrition benefits: • Typically low in calories & fat• High in dietary fiber, phytochemicals (vitamin C,

carotenoids, lutein, folate, vitamin K)

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Dark green leafy vegetables

• To = 1 cup vegetables using dark green leafy vegetables:• Raw: 2 cups raw (except broccoli, 1 cup florets)• Cooked : 1 cup cooked, 3 spears 5" long raw or

cooked

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Citrus fruit• Oranges, lemons, limes, grapefruit, tangerines,

Clementine's, tangelos, ugli fruit, pummelos • Contain vitamin C, folate, potassium, flavonoids, • Vitamin C acts as antioxidant and protects body

from damage of free radicals• Is also required for synthesis of collagen (helps

wounds heal & hold blood vessels, tendons, ligaments & bone together)

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Sweet potatoes• Fat free; saturated fat free; low

sodium; cholesterol free; good source of dietary fiber; high in vitamin A; high in vitamin C; good source of potassium.

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Berries• Fat free; saturated fat free;

sodium free; cholesterol free; high in vitamin C; high in folate

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Tomatoes

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• Good for you raw, cooked, canned

• High in vitamin C, lycopene (more easily absorbed from cooked & processed)• Both work as antioxidants• May help reduce risk of some

cancers (prostate, breast, lung, endomentrial)



Fish high in omega-3 fatty acids• Eat two 4-ounce portions of fatty fish each week

(salmon, albacore tuna, mackerel, sardines)• Can be fresh, frozen or canned (in water)

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Source: American Dietetic Association at http://www.eatright.org/Public/content.aspx?id=4294967441


Alternative sources of omega-3s• Oils such as flaxseed, canola, soybean oil• Flaxseed—grind first (body cannot digest whole seeds)• Walnut is only common nut with alpha linolenic acid

(also in walnut oil)• Some chicken feed is high in omega-3s so eggs contain

more—check label• More expensive, all egg yolks contain cholesterol

• Fish oil supplements: OK for those with heart disease• 1g/day omega-3 fatty acids from combination of

eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA)

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Whole grains• Whole grains contain all parts of kernel• Bran gives fiber• Germ contains fat (including omega-3 fatty

acids), magnesium, chromium, folate

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Health benefits from eating whole grains as part of a healthy diet:

• May reduce the risk of heart disease• May reduce constipation• May help with weight management

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Grains needed daily

Ounce equivalents /day

total grain

Minimum ounce equivalents/day

whole grain

Women

• 19-30 years old 6 3

• 31-50 years old 6 3

• 51 + years old 5 3

Men

• 19-30 years old 8 4

•31-50 years old 7 3-1/2

• 51 + years old 6 3



Nuts & seeds• May reduce risk of heart

disease when part of a diet that is nutritionally adequate and within calorie needs.

• Eat in small portions & use to replace other protein foods

• Choose unsalted to help reduce sodium intakes

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Amount that counts as 1 ounce equivalent in Protein Foods Group

• Women need 5 to 5-1/2 ounce equivalents/day• 1 ounce equals:• 1/2 ounce nuts (12 almonds, 24 pistachios, 7

walnut halves) • 1/2 ounce seeds (pumpkin, sunflower or squash

seeds, hulled, roasted) • 1 tablespoon peanut or almond butter

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Fat-free milk & yogurt

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• Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.

• Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults

• High fat dairy foods can raise LDL cholesterol which increases risk for CHD• Also makes it harder to maintain weight


Now you go to work

• Divide into working groups• Each group will be assigned 1 recipe• Prepare recipe (keep common pantry items in the

common pantry)• Keep food warm (if needed) until all are ready• Present your food to the group• Enjoy our work together

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Superfoods Workshop Presented by:. Introduction Need to work these foods (or foods like them) into your foods every day Need to work these foods (or foods.

Documents

protein foods

listed foods

ounce cooked fish

cups vegetables

day men

cups fruits

ounce meat

cups men women fatfree