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Superfoods Workshop

Superfoods Workshop. Presented by :. 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. What would you put on the list?.

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Superfoods Workshop

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  1. Superfoods Workshop Presented by:

  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 Oklahoma Cooperative Extension Service

  3. What would you put on the list? Oklahoma Cooperative Extension Service

  4. 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 American Diabetes Association, http://www.diabetes.org Oklahoma Cooperative Extension Service

  5. 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 Oklahoma Cooperative Extension Service

  6. 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) Source: http://www.choosemyplate.gov/ Oklahoma Cooperative Extension Service

  7. 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 Oklahoma Cooperative Extension Service

  8. 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 Oklahoma Cooperative Extension Service

  9. 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 Oklahoma Cooperative Extension Service

  10. Why they made the list…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) Oklahoma Cooperative Extension Service

  11. 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 Oklahoma Cooperative Extension Service

  12. Why they made the list… 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) Oklahoma Cooperative Extension Service

  13. Why they made the list… 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. Oklahoma Cooperative Extension Service

  14. Why they made the list… Berries • Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C; high in folate Oklahoma Cooperative Extension Service

  15. Why they made the list… Tomatoes • 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) Oklahoma Cooperative Extension Service

  16. Why they made the list… 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) Source: American Dietetic Association at http://www.eatright.org/Public/content.aspx?id=4294967441 Oklahoma Cooperative Extension Service

  17. 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) Oklahoma Cooperative Extension Service

  18. Why they made the list… Whole grains • Whole grains contain all parts of kernel • Bran gives fiber • Germ contains fat (including omega-3 fatty acids), magnesium, chromium, folate Oklahoma Cooperative Extension Service

  19. 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 Oklahoma Cooperative Extension Service

  20. Oklahoma Cooperative Extension Service

  21. Why they made the list… 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 Oklahoma Cooperative Extension Service

  22. 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 Oklahoma Cooperative Extension Service

  23. Why they made the list… Fat-free milk & yogurt • 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 Oklahoma Cooperative Extension Service

  24. 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 Oklahoma Cooperative Extension Service

  25. Oklahoma Cooperative Extension Service

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