SCDA SuperFoods ppt handout

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Published on November 22, 2007

Author: Natalia

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Super Foods for the Body: What Old MacDonald Didn’t Tell You About the Farm…:  Super Foods for the Body: What Old MacDonald Didn’t Tell You About the Farm… Presented By: Lisa Roberson, RD, LD Regional Clinical Nutrition Manager Morrison Management Specialists Program Objectives :  Program Objectives Understand the disease-fighting properties of certain foods Familiarize yourself with the Mediterranean Diet Name 3 Super Foods and state how they are beneficial to good health Make 2 changes in your own diet which will optimally impact your health & future wellness Those who take medicine and neglect their diet waste the skill of the physician. -Chinese Proverb:  Those who take medicine and neglect their diet waste the skill of the physician. -Chinese Proverb Slide4:  Average American Diet Low Fiber Intake Too Much Red Meat Poor Calcium Intake Public Health Problems Dietary Guidelines for Americans, 2005 Pratt S. SuperFoods Rx; 2004. Slide5:  US Dietary Guidelines, 2005 Problems with High Protein/ Low Carb Diets:  Prostate and Colon Cancer Increased Cancer Risk High Blood Pressure Severe Restriction of Fruits, Vegetables, Beans, and Whole Grains High Red Meat Intake Limited Fruits, Vegetables, Beans, Nonfat Dairy Products and Whole Grains Problems with High Protein/ Low Carb Diets Appel LJ. N Engl J Med. 1997; 336:1117-1124 Food, Nutrition and the Prevention of Cancer: A Global Perspective; 1997. Willett WC. Eat, Drink and Be Healthy. Chapter 4:56-84.2001. Slide7:  Count Calories Maintain Body Weight – Healthy Range Be Physically Active Everyday US Dietary Guidelines 2005 Slide8:  Text 3 Prevent Chronic Disease Daily Physical Activity Prevent Weight Gain Maintain Weight Loss 30 MINUTES 30-60 MINUTES 60-90 MINUTES US Dietary Guidelines, 2005 Slide9:  Recommendations: Food Groups US Dietary Guidelines, 2005 Slide10:  Recommendations: Fats US Dietary Guidelines, 2005 Slide11:  Phytochemical Nutraceutical Functional Foods Foods that provide benefits beyond basic nutrition. Oatbran A food/ natural supplement that has a beneficial effect on human health. Echinacea Non-nutritive bioactive plant substance, such as a flavenoid or carotenoid; beneficial effect on human health. Lycopene Defining….. Slide12:  Super Foods Unmodified whole foods that are rich in physiological components that promote health and may decrease risk. Defining….. Position of the American Dietetic Association: Functional Foods. JADA 2004;104:814-826. Slide13:  Small red beans Wild blueberries Red kidney beans Pinto beans Blueberries-cultivated Cranberries Artichokes- cooked Blackberries Prunes Raspberries Strawberries Red Delicious Apples Text 2 Text 3 Top 35 Antioxidant-Rich Foods Granny Smith Apples Pecans Sweet cherries Black plums Russet potatoes-cooked Black beans-dried Plums Gala Apples Walnuts Gold Delicious Apples Fuji Apples Deglet Noor Dates Green/Red Anjou Pears Hazelnuts Navel oranges Raisins Figs Haas Avocados Broccoli Rabe Red cabbage Red potatoes White potatoes Pistachios Slide14:  Text 2 Text 3 SuperFoods Rx Soy Spinach Tea Tomatoes Turkey Walnuts Yogurt Beans Blueberries Broccoli Oats Oranges Pumpkin Salmon Slide15:  Beans 4 servings/week = 22% lower risk of HEART DISEASE SuperFoods Bazzano, 2001 Slide16:  Beans Hummus Bean salads Pasta e fagioli Sandwiches or dips Green beans Peanuts SuperFoods Slide17:  Blueberries 1 cup = high antioxidants Digestive health Anti-inflammatory Prevents cancer Alzheimer’s disease Cardiovascular disease SuperFoods Moderate evidence for cranberry juice to reduce UTIs- ADA Reports Br J Nutr 2002, Am J Epidemiol 1997 Slide18:  Blueberries Berries & wheat germ on yogurt Add to oatmeal Whip into smoothie Add to pancakes Enjoy berries with honey, soymilk Blueberry Fruit Spreads SuperFoods Pom Wonderful Juices:  Pom Wonderful Juices Flavors mixed with blueberry, cherry, tangerine Antioxidants: 71% free radicals eliminated vs. 46% from red wine No Added Sugar SuperFoods Blueberries Slide20:  Broccoli 1/2 cup/day = protects against many cancers Vit C, K and calcium Folate, beta-carotene Sulforane, Indoles Lutein/zeaxanthin Coenzyme Q10 Sprouts are 100 x powerful SuperFoods Weak to moderate evidence for cruciferous vegetables to reduce CA- ADA Reports Broccoli + Kale = Broccolini Slide21:  Broccoli Saute in garlic & olive oil Add to soups Mix with warm potato salad Use in place of other greens SuperFoods Member of the Brassica family (mustard); includes cabbage, kale, broccoli, cauliflower Slide22:  Text 2 Text 3 All Carbs are NOT Created Equal You will gain weight from: White bread Cookies, cakes Doughnuts French fries White rice Foods loaded with sugar, fat & trans fat (processed foods) Try getting fat from: Beans Oatmeal, oat bran Flaxseed, wheat germ Quinoa, bulgur Whole wheat bread Brown & wild rice Seven Grain cereal Only 5% of the grain foods in the American diet are actual WHOLE grains. JADA, 1995 Slide23:  Whole Grains Women who ate 2+ servings of grains/day had 14-19% lower overall mortality than those who rarely or never ate grains. Iowa Woman’s Health Study, 1998 Among a non-smoking group, a median intake of 2.7 servings of whole grains/day was associated with a: 50% reduction in risk of ischemic stroke 30% lowered risk of coronary artery disease Nurse’s Health Study, 1999 SuperFoods Slide24:  Whole Grains SuperFoods General Mills Goes Whole Grain Br J Nutr 2002, Am J Epidemiol 1997 Very strong evidence for lowering total/LDL-cholesterol (B-glucan in whole oats) – ADA Reports Whole Grain Cereals:  Whole Grain Cereals Slide26:  SuperFoods Whole Grains Whole Grain Sidekicks Hodgson Mills Slide27:  Whole Grains Significant positive association for risk of diabetes with consumption of colas, white bread, white rice, french fries and cooked potatoes. -Amer Journal of Nutrition, 2002 “Refined grains such as pasta, white flour, white bread & white rice have been associated with a variety of negative health effects…” -Pratt, 2004 SuperFoods Slide28:  Oranges 1 glass OJ = stroke by 25% SuperFoods “…most complete package of every natural anti-cancer inhibitor known.” -NCI Cancer Prostate & melanoma – pectin (albedo) Prevention – limonene (peel) Slide29:  Lowest risk of breast CA (Nurse’s Health Study) Inversely related to biological aging Prevents oxidation of cholesterol Reduces risk of colon & lung cancer ”pumpkin is one of the most nutritionally valuable foods known to man.” Pratt, 2004 SuperFoods Pumpkin Boosting Carotenes:  Boosting Carotenes Pumpkin pudding, soups, or add to baking Cooked carrots or baked sweet potatoes Halve a butternut squash and bake Enjoy a sliced orange, orange or red bell pepper, peeled baby carrots Slice of cantaloupe, watermelon, mango or persimmon Haagen-Dazs mango sorbet Pumpkin Sidekicks:  Pumpkin Sidekicks Slide32:  Wild salmon, trout, tuna or sardines 2-4/wk Walnuts or Macadamias, 1 oz five times per week Flaxseed oil (1-3 tsp/day) Ground Flaxseed or Wheat Germ (1-2 Tbsp/day) Soybeans and Soy Products 1 gm of EPA/DHA per day SuperFoods Salmon Look for Pacific/Alaskan and other wild-caught salmon. Limit farm raised fish due to cancer risk associated with contaminants. Not Just Tofu Anymore!:  Not Just Tofu Anymore! Very strong evidence for lowering total/LDL-cholesterol with soy protein- ADA Reports “..Consuming as little as 1 ½ servings of soymilk daily enjoy better cancer protection than those who occasionally consume soy.” Nutrition and Cancer, 2003 SuperFoods Soy Ways to Add Soy :  Ways to Add Soy 25 grams/day of Soy Protein is Ideal Soy burger (10-12 g) 4 oz of firm tofu (18-20 g) 8 oz glass of Edensoy soymilk (11 g) ½ cup tempeh (16-19 g) Soy protein bars (14 g) ¼ cup roasted soynuts (15 g) 1 cup shelled edamame (23 g) Soy protein powder Morningstar Farms in Breakfast Freezer Slide35:  Corn Dogs Slide36:  Spinach sidekicks are very powerful, synergistic Beta-carotene Vit C & E, B-vitamins Minerals-Calcium, Iron, Mg, Mn, Zinc Omega-3 Fats Lutein/zeaxanthin Alpha lipoic acid Weak to moderate evidence for reducing age-related MD- ADA Reports SuperFoods Spinach How About a Spot O’ ?:  How About a Spot O’ ? 1 ingredient, 4000 chemical compounds! MUST BE GREEN, BLACK or OOOLONG! Preferably not decaf Squeeze the bag Anti-mutagenic Powerful antioxidant Flavonoids (20x VitC) Wrinkles, skin CA Less cancer, artery damage, dementia, allergies, bone disease, gum disease & cavities (fluoride) Moderate evidence for green tea in reducing CA- ADA Reports You say to-ma-to, I say….:  You say to-ma-to, I say…. Lycopenes Raises SPF of skin Lowers heart attack & atherosclerosis risk Prostate Cancer 10 svgs/wk 35% risk 50% tumors Moderate evidence- ADA Reports Most cancer-protective tomato-based foods are prepared with some oil. Tomato products contain 2-8 x more lycopene than raw tomatoes SuperFoods Tomato Let’s Talk Turkey!:  Let’s Talk Turkey! Lowest in SAT’D FAT Source of Zinc -healthy immune system B-Vitamins to lower homocysteine Turkey Burgers Turkey Taco Soup Turkey Loaf Turkey Medallions Turkey Pasta Medley Oven Fried Turkey Strips & Mustard Dip Turkey Gremolata Going Nuts? :  Going Nuts? Omega-3 Fats Folic acid Vitamin E, B6, Mg Ellagic Acid Plant sterols Arginine Protein, Fiber, K+ “People who eat nuts five or more times a week had a 15 to 51 percent reduction in coronary heart disease.” -J Nutr, 2002 Moderate evidence for lowering CHD Risk- ADA Reports Anti-Aging? :  Anti-Aging? Probiotics: live microorganisms that benefit our health in adequate amounts L.acidophulus, B.Bifidus, S.thermophilus Stimulates immune system Promotes intestinal health Masai Tribesmen of Africa Absorbs mutagens that cause cancer Moderate evidence that fermented dairy products support GI Health- ADA Reports SuperFoods Yogurt Kefir – Yogurt’s Sidekick:  Kefir – Yogurt’s Sidekick Cultured Milk Vitamin A & D Tastes like a cross between yogurt & milk Contains 10 Live and Active Probiotic Cultures: L.acidophilus, Bifidobacterium, etc Edible Medicine Cabinet:  Edible Medicine Cabinet Calcium: Non-fat yogurt, cheese (Swiss, romano, part-skim ricotta), milk, fortified cereal, fortified soy drinks Potassium: Sweet potatoes, tomato paste, white beans, canned clams, halibut, soybeans Fiber: Navy beans, bran cereal, kidney beans, split peas, lentils, pears Magnesium: pumpkin seeds, Brazil nuts, spinach, almonds, yellowfin tuna, artichoke hearts Edible Medicine Cabinet:  Edible Medicine Cabinet Vitamin A: Liver, carrot juice, pumpkin, carrots, spinach, collards, kale Vitamin C: Guava, red sweet peppers, kiwi, oranges, green peppers, strawberries, Brussels sprouts Vitamin E: Sunflower seeds, almonds, safflower oil, hazelnuts, peanut butter, wheat germ, avocado Mediterranean Diet :  Mediterranean Diet Based on the dietary traditions of Crete, Greece, and Southern Italy (circa 1960) Rates of chronic disease are the lowest in the world Adult life expectancy was among the highest Based on data from the Seven Countries Study by Ancel Keys, MD Seven Countries Study:  Seven Countries Study 12,763 men aged 40-59 years Cohorts include: 2 in Greece, 3 in Italy, 2 in Croatia, 3 in Serbia, 2 in Japan, 2 in Finland, 1 in the Netherlands, 1 in the United States Enrolled between 1958 - 1964 Results: Seven Countries Study:  Results: Seven Countries Study Men at the peak of their lives (45 yrs) have longer life expectancy in Greece despite high tobacco consumption, rare exercise, limited health care facilities Mortality rates from coronary heart disease & stroke are among the lowest in the world Mediterranean Influence:  Mediterranean Influence Relaxing psychosocial environment Preservation of the extended family structure Stress-releasing afternoon siesta Mild climatic conditions Diet??? The Mediterranean Diet:  The Mediterranean Diet Abundance from plant sources: Fruits Vegetables Potatoes Breads & Grains Beans Nuts Seeds OLIVE OIL as the principal fat (no butter or margarine) Total fat ranging from 25% to 35% of energy Saturated fat no more than 7-8% of energy The Mediterranean Diet, con’t:  The Mediterranean Diet, con’t Fresh Fruit as the typical daily dessert Moderate consumption of wine with meals Active lifestyle (island living) Low/mod amounts of CHEESE & YOGURT FISH & POULTRY The E-I-E-I-O Effect:  The E-I-E-I-O Effect Focusing on seasonal, fresh foods “Going Back to the Farm” Buy Fresh, Buy Local Program - ALFA Eat, Drink and Be Healthy!:  Eat, Drink and Be Healthy! Questions ???

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