“Super Foods”
Eat less & get more value
Nancy N. George, M. Ed, RD, LD
Who decides what is a super food?
Think of a health goal:
Weight reduction
Cardiovascular health
Anti-cancer properties
Anti-aging properties
Improving athletic performance
Each goal could have it‟s own set of “super”
foods
“Super” foods
Nutrient rich
Other antioxidants or phytochemical
properties
Lower in calories, meaning they are
nutrient-dense
Who decides what is a super food?
Popular magazines
Dr. Oz
msnbc.com
WebMD.com
Food network
Dietitians
Etc., etc.
p. 38
Nutrients:
Vitamins
Water soluble & fat soluble
Minerals
Potassium, magnesium, calcium & others
Protein
Carbohydrates
Including soluble & insoluble fibers
Fats
Essential fatty acids & heart healthy omega 3‟s
Water
vitamins
“vital for life”
Compounds that have activity within cells to
help the body perform functions:
Promotes growth of tissues & cells
Energy use & the maintenance of health & life
Reproduction
minerals
Structural elements for the body:
Calcium, phosphorus, magnesium
Blood cell production
Regulation for body functions:
Blood pressure & heart rhythm
Fluid & electrolyte balance
proteins
Structured from amino acids
“mighty” muscles
Collagen, blood cells, tissues
Provides 4 calories per gram (about 8 grams per
ounce of meat)
carbohydrates
Most prevalent nutrient in nature
Found in all food groups except lipids
Simple carbohydrates are sugars
Complex carbohydrates are “fibers” –
Soluble & insoluble fibers
Prevents colon cancer
Decreases cholesterol levels
High feeling of fullness
Provide 4 calories per gram (about 15
grams/serving)
fats
Essential fatty acids provide structure for cell
walls
Part of the body‟s hormones (including
cholesterol)
Fat in food provides flavor & soft textures
Omega 3 fatty acids help prevent blood clots &
stroke, lowers blood pressure & protects against
irregular heart beats
Provides 9 calories per gram (5 grams/tsp)
water
Can be considered a “super food”!
All the body‟s processes „happen‟ in a fluid
environment
No calories!
p. 38
Super foods:
Common themes:
Good sources of antioxidant vitamins & minerals
& other phytochemicals
Good sources of other minerals – selenium,
magnesium, zinc, iron, calcium
Good sources of fiber & complex carbohydrates
Good sources of proteins
Low in fat, or contain healthy fats
List “A”
Low fat or fat free yogurt
Eggs
Nuts
Kiwis
Quinoa
Beans
Salmon
Broccoli
Sweet potato
Berries
List “B” & “C”
Tomatoes Imo
Garlic Tumeric tea
Broccoli Mangosteen
Grapes Greek greens
Acai berry Barramundi
List “D”
Walnuts
Flax seed
Pomegranate
Salmon
Dark greens
Soy (including edamame)
List “E”
Lean red meats (grass Oranges
fed) Old fashioned oatmeal
Salmon Curry
Spinach Ginger
Berries Black beans
Wheat germ Tea
Tomato paste Fresh herbs
Nonfat yogurt Dark chocolate
Sweet potatoes
salmon
Salmon
High in Omega 3 fatty acids
Good quality protein
Low in saturated fats
High in iron
3 oz = 155 calories, 23 g protein, 6 g fat, 375 mg
potassium, has selenium & iron
Easy to fix, versatile
yogurt
yogurt
High in calcium
Vitamin D fortified
Can be reduced fat or fat-free, so low in
calories
Nutrient dense: 1 cup of fat free yogurt
provides 110 calories, 40% of the RDA for
calcium, 22% of daily protein, 15% of daily
potassium
eggs
eggs
Low in saturated fat
Contains 12 vitamin & minerals
Good source of choline for brain
development
Good sources of Omega 6 & omega 3 fatty
acids
Cheap & easy
p. 52
Quinoa (keen wa)
Whole grains – make sure you see the
term “whole”
Good sources of carbohydrates for energy
Good sources of fiber
Protein is 8 grams per cup (15% of daily
needs)
Vitamin E, zinc, selenium, magnesium
(which may help prevent diabetes), folic
acid & iron
Fig. 2-6, p. 51
Fig. 2-7, p. 52
tomatoes
Tomatoes & tomato paste
Contains lycopene
The red pigment in the tomato (& in red peppers)
Potent antioxidant
Studies have looked at the link between
lycopenes & the reduction of prostate cancer in
men & the reduction of cardiovascular disease in
women
broccoli
Fig. 2-CO, p. 36
Broccoli (& other cruciferous
vegetables)
Excellent source of:
Vitamin C
Fiber
Vitamin K
Potassium
Low in calories
Carrots (& sweet potatoes)
Carrots & sweet potatoes
Best sources for vitamin A
Powerful anti-oxidant that can influence 500
genes in our body
Supports reproduction & growth, protein
synthesis & healthy skin
Good source of fiber
Naturally sweet
Also vitamin C, potassium, calcium
Pomegranate
pomegranate
High in antioxidants which may have heart
healthy benefits
May be useful in preventing cancers
Has lycopene
kiwi
Kiwi
1 kiwi gives the whole day‟s supply of
vitamin C in only 60 calories
Good source of potassium, vitamins A & E
Good source of fiber
Portable & easy to eat: cut it in half &
scoop it out with a spoon
Dark chocolate
Dark chocolates
High levels of antioxidants
May be helpful in lowering total cholesterol
levels and reducing inflammation in arteries
Look for 70% cocoa (or more)
Limit to 1 oz
Avoid milk chocolates with added fat &
sugar
Nuts (pecans, almonds, pistachios)
Nuts
Good protein
High fiber
Antioxidant rich
Good sources of omega 3 & omega 6 fatty acids
Choose 1 oz of : pistachios, almonds, peanuts,
walnuts or pecans
Use for mid morning or mid afternoon snacks, add to
salads or cereals
Blueberries ( & others)
Blueberries (& others)
Low in calories
Good sources of lycopenes & other
phytochemicals, antioxidants
Decrease inflammation
Reduces risk of colon & other cancers
Cranberries may help the urinary system
High fiber
soy
Soy
Heart healthy tip:
Substitute 2 soy-based proteins for other meats each
week
Good source of fiber, potassium, phosphorus, calcium
Provides natural sterols to help lower cholesterol
& act like natural estrogen-replacement (but extra
soy is not recommended with a family history of
breast cancer)
p. 52