Lose and Win Boost Your Health with Super Foods

1. Lose and WinBoost Your Health with Super Foods

2. Objectives • What are antioxidants? • What are free radicals? • Defining “super foods.” • Incorporating more “super foods” in your meals. • What about beneficial fats? • Discuss heart healthy foods. • Get more fruits and vegetables today!

3. ANTIOXIDANTS Antioxidantsmay help protect against some chronic diseases and help protect cells from aging. Antioxidants are natural substances found in foods. They contain the pigments that lend color to fruits, vegetables and other foods. Antioxidants to the rescueFree radicals are created in your body everyday. They form during cell reactions involving oxygen, such as breathing. The problem occurs when free radicals are created in abnormally large amounts. This can happen when the body is exposed to things such as: • radiation • ultraviolet light • cigarette smoke • certain chemicals • excess stress Source: http://www.myoptumhealth.com/portal/Information/item/Do+Antioxidants+Prevent+Disease%3F

4. ANTIOXIDANTS Food sources of antioxidantsSome of the more common antioxidants below can be found in these foods: • Vitamin A: Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots • Vitamin C: Citrus fruits like oranges and lime, apples, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes • Vitamin E: Nuts and seeds, whole grains, green leafy vegetables, vegetable oil • Selenium: Fish & shellfish, red meat, grains, eggs, chicken and garlic • Flavenoids: Beans, red wine, purple grapes, pomegranate, cranberries, tea • Lycopene: Tomato and tomato products, pink grapefruit, watermelon • Lutein: Dark green veggies such as kale, broccoli, Brussels sprouts, spinach Source: http://www.myoptumhealth.com/portal/Information/item/Do+Antioxidants+Prevent+Disease%3F

5. Super Foods Super foods typically meet one or more of the following criteria: • Contain healthy fats • Loaded with fiber • Rich in antioxidants Add them to your shopping list, then serve them to your loved ones on a regular basis. Source: http://www.myoptumhealth.com/portal/Information/item/Top+Ten+Super-Nutritious+Foods

6. Super Foods Which “super foods” will you include in your diet? • Avocado • Apples • Berries • Broccoli • Salmon • Beans • Mushrooms • Walnuts • Almonds • Quinoa • Pomegranates What About Dark Chocolate? Dark chocolate contains flavenoids that thin the blood and keep it from clotting. At least a third of the fat in the chocolate is oleic acid, which is the same healthy, monounsaturated fat found in olive oil. However, dark chocolate should be used SPARINGLY in your diet as it is still high in calories. Source: http://www.myoptumhealth.com/portal/Information/item/Top+Ten+Super-Nutritious+Foods

7. Food for the Heart • Eat a variety of fruits, vegetables, beans (legumes) and whole-grain products. These foods are naturally free of cholesterol and saturated fat. Also, they are loaded with vitamins, minerals and antioxidants. And they are the only foods that will provide heart-healthy fiber. • Aim for 1.5 cups of fruits and 2 cups of vegetables a day. Variety is the key, and the more colorful, the better. Use red peppers, yellow squash, orange carrots and purple cabbage. • Aim for six servings of grains a day. Focus on whole grains for extra fiber and nutrients. Try brown rice, barley, whole-grain breads, cereals, crackers and pastas. • Include plenty of beans, such as kidney, pinto, navy and soy beans. They are loaded with fiber and are also good sources of protein and other nutrients. • Experts suggest 25 grams to 35 grams of fiber a day. Look to include plenty of soluble fiber, especially helpful for lowering cholesterol, found in fruits, oats and beans. Source: http://www.myoptumhealth.com/portal/Information/item/Food+for+the+Heart

8. Food for the Heart • Some types of fat can be harmful, but others have proven to be beneficial. • Saturated fatsshould be limited. They can raise the level of cholesterol in your blood. These fats are found in red meat, bacon, hot dogs, poultry skin, butter, high-fat dairy and products made with butter or cream. • Polyunsaturated fatssuch as corn, safflower and sunflower oils can be eaten in moderation, but should be limited in favor of monounsaturated fats and omega-3 fats. • Monounsaturated fatsare thought to be heart-healthy. These include olive and canola oils, avocado and most nuts and seeds. • Omega-3 fatsare good for the heart and usually lacking in the American diet. Good sources are fatty fish (salmon, mackerel, sardines), flax oil and flax seeds, walnuts and some green leafy vegetables. The American Heart Association says to eat two servings of fatty fish per week. Source: http://www.myoptumhealth.com/portal/Information/item/Food+for+the+Heart

9. Lowering Cholesterol The foods listed below have a high soluble fiber content and rich in nutrients. Certain fats, when replacing saturated and trans fats, may help lower cholesterol levels. Oatmeal and oat branBeans/legumesCarrots/yams/sweet potatoesOlive oilBrussels sproutsAvocado Dried apricots/prunes BerriesWalnuts and almondsSalmon and other fatty fish Flaxseeds (ground) and psyllium seedsApples and pears No one food or supplement can work miracles, but upping your intake of nutritious foods may make a big difference in your cholesterol level. However, remember that any successful strategy usually combines healthy eating, diligent exercise and stress reduction. Source: http://www.myoptumhealth.com/portal/Information/item/Combating+Cholesterol%3A+Fight+it+With+Fo

10. Get More Fruits and Veggies It may seem like getting five servings of fruit and veggies each day is unrealistic, but consider these tips and you may meet your quota in no time! • Fruit • Top your cereal with apples, bananas, berries or raisins. • Pack an apple, pear or Clementine with you on your way to work. • Add some berries or sliced banana to your low-fat yogurt. • Snack on a handful of dried fruit (raisins, apricots, cherries, prunes) mixed with 2 tablespoons of nuts or seeds. • Make a fruit smoothie by blending frozen fruit (berries, bananas, mango) with low-fat milk and yogurt, or with orange juice. • Mix strawberries, blueberries, kiwi, mangos, grapes or apples into green salads or chicken salads. Source: http://www.myoptumhealth.com/portal/Information/item/A+Dozen+Ways+to+Get+More+Fruits+and+Veg

11. Get More Fruits and Veggies • Vegetables • Create veggie-based meals, like winter squash stuffed with brown rice. • Puree veggies in a blender and add to soups. • Pop a bag of frozen veggies in the microwave or heat on the stove. • Use bagged lettuce or spinach for a quick and easy salad. • Sauté a large zucchini and a container of sliced mushrooms and add to your favorite pasta sauce. • Pack some raw veggies, like mini carrots, celery strips and grape tomatoes into a plastic bag and bring to work. Source: http://www.myoptumhealth.com/portal/Information/item/A+Dozen+Ways+to+Get+More+Fruits+and+Veg

12. Let’s Practice Planning your dietRemember that change is a process, not an event. Take it slow and introduce new ideas one step at a time. Start by keeping healthy foods in sight, such as a bowl of fruit on the kitchen counter, or cut-up fruits and veggies in a container in the fridge. Below is an example of how to get in seven servings of fruits and veggies. Breakfast Whole-grain cereal with 1/2 cup berries or one small sliced banana Snack Medium apple or pear Lunch Salad with 1 cup greens and 1/2 cup chopped veggies Add grilled chicken and vinaigrette or have a sandwich on the side Snack Six or seven baby carrots and a handful of almonds Dinner Fish or chicken with 1/2 cup broccoli and one small sweet potato

13. Let’s Practice How will you get in seven servings of fruits and veggies tomorrow? ______________________ _______________________ ______________________ _______________________ ______________________ _______________________ ______________________ Other ideas: Add steamed broccoli, cauliflower, asparagus or artichoke hearts to pasta. Keep frozen veggies on hand to throw into soups. Drink a glass of orange juice or low-sodium vegetable juice. Add grapes or diced apples or pears to your salads. Double your serving size of veggies at dinner. Add jarred roasted red peppers to your sandwich. Dip raw peppers, carrots, celery or snap peas in hummus for a refreshing snack. Munch on sweet cherry tomatoes with your lunch.

14. SUPER FOODS ARE NOT A “CURE-ALL” • No one food can be the cure-all for any ailment. • An overall healthy diet, regular exercise and stress reduction all work together to play a role in your long-term health and wellness. • Remember that a healthy diet can include the foods you love. And watching what you eat may keep you around longer for the people you love. Remember: 1.5 to 2 cups of fruits and veggies per day. This is for general information purposes only and is not intended to be medical advice or a substitute for professional care.  You should consult with an appropriate health care or other professional for your specific needs and to determine whether making a lifestyle change or decision based on this information is appropriate for you.