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Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by...

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©2007 Learning ZoneXpress 1 Super Foods for a Super You Presented by Jennifer Meachum RD, LD
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Page 1: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 1

Super Foods for a Super You

Presented by

Jennifer Meachum RD, LD

Page 2: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 2

Whole New You

• The human body regenerates cells everyday

• It completely renews itself every 7 years

• To build the healthiest cells possible – eat nutrient-rich foods everyday

Page 3: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 3

Disease

• Eating “super foods” may help prevent disease

• Eating “super foods” may decrease risk of:

– Heart disease

– Cancer

– Diabetes

Page 4: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 4

Stay Younger Longer

• Super foods may keep you feeling younger longer

• They may help reduce signs of aging

– Skin damage

– Loss of vision

– Joint flexibility

Page 5: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 5

What is a Super Food?

It contains a large amount of nutrients which are linked with a reduced risk for disease.

Super foods are rich in:

• Vitamins

• Minerals

• Phytochemicals

Page 6: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 6

Phytochemicals

• “Phyto” from the Greek word meaning “plant”

• They give foods taste, aroma, color, and other characteristics

• They are believed to promote good health

Page 7: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 7

Disease Fighters

• Phytochemicals may:

– Serve as antioxidants

– Enhance the body’s immune response

– Make vitamin A from beta-carotene

– Reduce inflammation in the body

– Kill cancer cells

– Protect DNA from being damaged

– Prevent urinary tract infections

Page 8: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 8

Oxidation and Free Radicals

• Oxidation: a reaction involving oxygen

• Free radical: an unstable by-product of oxidation

• Free radicals can damage:

– Cell walls

– Cell structures

– DNA within the cells

Page 9: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 9

Antioxidants

• Are present in foods as:

– Vitamins

– Minerals

– Phytochemicals

• Stabilize free radicals which could otherwise stress or damage cells

Page 10: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 10

Super Foods

• Dark Green Vegetables

• Berries

• Legumes

• Orange Fruits and Vegetables

• Whole Grains

• Cold Water Fish

• Tomatoes

• Cultured Dairy Products

SUPER FOODS!

Page 11: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 11

Dark Green Vegetables

• Rich in many vitamins, minerals, and phytochemicals • Try these:

– Spinach – Broccoli – Bibb lettuce – Collard greens – Romaine lettuce – Bok choy – Kale – Swiss chard – Mustard

and turnip greens

Page 12: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 12

Berries

• Rich in vitamin C, fiber, and phytochemicals

• Try these:

– Blueberries

– Raspberries

– Cranberries

– Strawberries

– Blackberries

Page 13: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 13

Legumes

• Low-fat plant protein • Rich in fiber, B vitamins,

minerals and phytochemicals

• Try these: – Black beans – Pinto beans – Garbanzo beans – Lentils – Kidney beans – Lima beans – Adzuki beans – Cannellini beans – Black-eyed peas – Soy beans

Page 14: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 14

Orange Fruits and Vegetables

• Contain a high level of beta-carotene and other nutrients

• Try these: – Sweet potatoes

– Carrots

– Pumpkin

– Cantaloupe

– Mangoes

– Winter squash

– Orange bell pepper

Page 15: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 15

Whole Grains

• Significant source of phytochemicals, fiber, vitamins, and minerals

• Try these:

– Wheat

– Oats

– Barley

– Rye

– Brown Rice

Page 16: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 16

Cold Water Fish

• Rich in omega-3 essential fatty acids

• Good for your heart, brain and circulation

• Try these: – Salmon

– Halibut

– Trout

– Tuna

– Sardines

– Mackerel

Page 17: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 17

Tomatoes

• Rich in vitamin C and carotenes including lycopene and betacarotene

• May support prostate health (in men) and a healthy immune system

• Cooked tomatoes = better absorption of carotenes

Page 18: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 18

Cultured Dairy Products

• Excellent source of calcium

• Contain “probiotics” – bacteria that promote healthy digestion and immune stimulating activities

• Try these:

– Yogurt labeled “live active culture”

– Kefir

– Buttermilk

Page 19: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 19

Chocolate: A Super Food?

• Cocoa rich in flavonols

– Reduced risk of blood clots

– Lower blood cholesterol

• Added sugar, milk, and cocoa butter dilute the antioxidant action

• Processing of cocoa may affect presence of flavonols

Page 20: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 20

Eat A Rainbow

• Some antioxidants are identifiable by color

• Eat brightly colored fruits and vegetables for the greatest health benefits

Page 21: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 21

Super vs. Average

• Whole foods vs. overly processed

– Whole foods: unprocessed and unrefined

– Overly processed foods: refined, nutrients may be lost

Page 22: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 22

Move Over Supplements

• Super foods are more effective than any nutrition supplement

Page 23: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 23

Mix and Match Super Foods

• Super foods may work synergistically together

• Try these:

– Berry and yogurt smoothie

– Whole-wheat pasta with tomato sauce

– Grilled salmon with mango salsa

– Oatmeal topped with blueberries

– Spinach salad with strawberries

Page 24: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 24

Add Super Foods Now

• Substitute or add these foods to your regular meals and snacks

• Make your new cells as healthy as possible

• Build a “new & improved” body

Page 26: Super Foods for a Super You - RECOSA · 2014-09-03 · Super Foods for a Super You Presented by Jennifer Meachum RD, LD ©2007 Learning ZoneXpress 2 ... Super foods are rich in: •Vitamins

©2007 Learning ZoneXpress 26

Copyright 2007 Learning ZoneXpress

888.455.7003

www.learningzonexpress.com


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