Superfoods: from Quinoa to Ch-Ch-Ch-Chia! By Kristi Edwards and Ally Sy
What Do You Know? • Portion control and variety in your diet are good steps toward optimizing your health. T/F • TRUE! • Fruits and vegetables contain vitamins, minerals, and antioxidants your body cells need in order to function properly. T/F • TRUE! • Dark chocolate: • A) is an excellent source of manganese • B) is an excellent source of phosphorus • C) is an excellent source of fiber • D) can help to prevent cardiovascular disease and stroke¹ • E) all of the above • E) ALL of the above!
Introduction to Superfoods • Contain essential nutrients our body needs, such as protein, carbohydrates, fats, vitamins, and minerals • Nutrient-dense or nutrient-rich • High nutrients, reasonable amount of calories¹ • Can also be foods which offer health benefits • Phytochemicals found in plant-based foods are an example – they reduce the risk of developing chronic diseases such as cancer¹
Some Examples • Papaya • Passion fruit • Kiwi • Pomegranate • Berries • Nuts • Flaxseed • Olive Oil • Some herbs and spices (i.e. basil, oregano, rosemary) • Quinoa • Chia Seeds • Shellfish • Salmon • Tuna • Yogurt • Tea • Dark Chocolate • Asparagus • Kale • Cauliflower • Broccoli • Alfalfa Sprouts • Spinach • Okra • Pumpkin • Tomatoes • Sweet Potatoes • Mushrooms • Lentils • Split Peas • Limes • Oranges • Lemons • Avocado • Dates
Chia Seeds • Found in the organic sections of Kroger and Walmart, at Whole Foods Market, or online • Benefits: • Very low in cholesterol and sodium • Good source of calcium, phosphorus, dietary fiber and manganese² • Weight loss tool – they expand when introduced to liquid; you will feel fuller longer
Quinoa • Found in your local grocery store, in the organic section (Kroger and Walmart), “bulk” section (Whole Foods),or grains section (Costco) • Benefits: • Contains every essential amino acid! • More calcium than milk! • Gluten-free! • Iron, vitamin B6, folate, fiber, thiamine, riboflavin, manganese, phosphorus, copper, zinc, vitamin E, potassium, selenium, antioxidants¹
Our Samples • Lentil Soup • Low calorie, low saturated fat and low cholesterol • High fiber and protein • (As mentioned previously) Quinoa contains every essential amino acid and more calcium than milk! • A good selection for vegetarians/vegans³ • Inexpensive, easy to prepare • Sustaining/ filling • Salad • Strawberries, cranberries, spinach, tomatoes, corn and beans are all SUPERFOODS! • Sesame ginger dressing • Feta cheese • Superfood Chips • They include chia seeds, quinoa, flaxseed, and kale • Salsa
References • 1. Reinhard T. Superfoods: The healthiest foods on the planet. Buffalo, NY: Firefly Books, Inc.; 2010. • 2. Seeds, chia seeds, dried. http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2. Updated 2012. Accessed October 10, 2013. • 3. What is quinoa? http://www.eatright.org/Public/content.aspx?id=6442471542&terms=quinoa. Updated 2013. Accessed October 10, 2013.