Nutrition of SuperfoodsPaula Inserra, Ph.D. , RD

Debra S. Jones, MPH

Good Nutrition

• What is nutrition?– The study of food and

how it is utilized by the body

Nutrients• Material of food that

allows the body to function.

– Sustain life

– Promote growth

– Protect against disease

– Provide energy

Types of Nutrients

Carbohydrates

Fats Proteins

Vitamins

Minerals Water

Food Feature

Superfoods– Whole grains

• Rice esp. brown rice• Breads esp. whole-wheat• Bagels, oatmeal, cereals• Crackers, popcorn, pretzels• Pasta

Non-Superfoods– Refined

• Soda • Fruit punch• Added sugar• Cookies, donuts, cake• White flour/breads• Candy • Processed foods with corn

syrup/high fructose corn syrup

• BRIGHT, DARK COLORED = Superfoods– Green beans, broccoli, carrots, squash, etc.– Vegetables provide fiber, vitamins (C, E, A), minerals and antioxidants.– Try to make half of your plate vegetables. – Try to eat more dark green and dark orange vegetables.– Cooked or raw, vegetables are easy to incorporate into your routine.– Buy canned vegetables that are labeled as “no salt added”– Use sodium free seasonings– Vary your vegetables with lots of different colored choices. Different colored

vegetables often supply different nutrients– Avoid cooking vegetables down with excess calories from butter or other

sauces.– Buy fresh and local! Oftentimes, it is cheaper and much more flavorful.– Pack your freezer with frozen vegetables. Quick, convenient, easy and are

frozen at the peak of their quality.– Try different preparation techniques! Stir-frys, steamed, raw, baked, or with

different dips, seasonings, and marinades.

• BRIGHT, DARK COLORED = Superfoods– Strawberries, grapes, oranges, bananas, apples, etc.– Provide vitamins (C, E, A), minerals, antioxidants, and fiber.– Try to get a variety of fruits; the more variety you get the more varied the

nutrients.– Choose whole fruits over fruit juices which have a lot of sugar and no fiber.– Try berries on your breakfast cereal or oatmeal; grapes, apples, oranges, or

bananas for snacks. Buy fruit in season to get the most nutritious and freshest produce.

– Keep apples, grapes, bananas, oranges, and other easy fruits on hand for a quick and filling snack.

– Pre-cut pineapples, oranges, mangoes, or other fun fruits so they are easy to eat when the craving comes.

– Buy fresh fruits that are in season and local, since they are typically cheaper and more flavorful.

– Canned (packed in water), frozen, and dried fruits are also great options for those who have a hard time keeping fruit fresh.

– Be creative and mix your favorite fruits with your breakfast, cook with meats, top on salads, etc.

• Low-fat/Fat-free options = Superfoods• Milk, cheese, yogurt, etc.• Provide Calcium and vitamin D.• Choose skim milk and other low-fat dairy products.• Choose fat-free or low-fat milks, cheeses, yogurt, etc.• If you are currently a whole milk drinker, slowly work your way down to

skim. You can cut back to 2%, 1%, or dilute whole milk with skim.• Find ways to incorporate this group into each meal

– Milk with hot/cold cereals– Yogurts as a snack– Cheese on sandwiches

• Soy milk, almond milk, and rice milk are also healthy alternatives.• Limit cheese as it is high in fat.• Yogurt and soy yogurt are healthy snacks and good sources of calcium.

Superfoods– Animal based

• Skinless chicken, turkey• Lean beef• Lean pork• Eggs• Low-fat or Fat-free dairy• Low-fat cheeses

– Plant Based• Beans and legumes• Tofu• Nuts

Non-Superfoods– Bacon– Whole and 2% Dairy– Regular cheeses– Chicken/Turkey with the

skin– Fatty cuts of beef– Hot dogs– Processed Meats

Fats and Oils

Superfoods– Plant based

• Olive oil• Canola oil• Peanut oil• Avocados• Nuts and seeds

Non-Superfoods– Butter– Lard– Fast Food– Processed foods– Ice-cream– Trans fats

• Processed foods

– Saturated fats• Fatty cuts of meat and full fat

dairy products

Summary

• For a nutritious diet select a variety of foods and follow the guidelines of MyPyramid

• Remember a nutritious diet has five characteristics:–Adequacy – gives the essential nutrients–Balance – don’t overemphasize one nutrient

or food type over another

– Control calories – enough food to provide the energy you need for proper weight.

– Moderation – watch for excess salt, fat, and sugar

– Variety – don’t eat the same food day after day, even nutritious foods

Reference:F.Sizsd, E.Whitney. Nutrition Concepts and Controversies (Belmont, CA:Wadsworth/ Thomson Learning, 2008), pp 2-11.