THE TOP 10 SUPER FOODS

Debbie J. Guenterberg MS, RD, CDHealth and Wellness Registered Dietitian

May 26, 2011

DEB'S TOP TEN SUPER FOODS

• What is a Super food?

WHY DID I PICK THESE 10?

• Research has named many different foods as well as “Super foods"

SUPER FOOD #1

Low- fat yogurt 3-5 servings/week

• What type of yogurt should you buy?• Avoid: fruit on the bottom varieties

SUPER FOOD #2

Beans3-4 servings/ week

• Why beans?• Lentils and black eyed peas: rich in folate and zinc• Black beans and kidney beans: folate • All: offer fiber and low in fat

SUPER FOOD #3

Fatty fish2-3 servings/week

• Fish provides powerful omega-3 fatty acids: esp DHA and EPA

• Omega 3-s coming from fish, research shows, may help to prevent inflammatory disease, CHD, stroke, HTNand depression.

CAN YOU NAME THE STARS OF FISH?

SUPER FOOD #4

Berries(blueberries, strawberries, raspberries and cranberries)

3-4 servings/ week • Berries are high in vitamin C and folic acid• Blueberries: anthocyans

(anti-cancer nutrients and aid in cell repair)• Lutein: found in all the berries, can help protect vision

SUPER FOOD #5

Tomatoes (or watermelon, red grapefruit, red navel oranges) 3-5 servings/ weekLycopene is present in all of these• Not only for prostate cancer; new research shows may

help prevent breast cancer• Powerful antioxidant that can help women fight heart

disease

SUPER FOOD #6

Vitamin D fortified low fat milk or orange juice

Vitamin D… • helps your bones absorb calcium from the gut• reduce risk of osteoporosis• may help decrease risk of diabetes, MS and tumors of

breast, colon or ovary

WHERE TO GET YOUR VITAMIN D?

SUPER FOOD #7

NutsAre you nuts for nuts?

• Bad rap: due to high calories and fat levels• However; heart healthy fats, high fiber and antioxidant

content earn them a place on the top 10 list• Remember: Portion control

YOUR TURN:  HOW DO YOU INCORPORATE NUTS INTO YOUR

MEAL PLANS?

SUPER FOOD #8

Broccoli and other dark green vegetables(spinach, kale, collard greens) • Servings: Daily• Broccoli: tastes great and available all year long• Rich source of Vitamin A, C and K• Has fiber: to help "fill you up"

SUPER FOOD #9

Whole grains (quinoa, oats, buckwheat, whole wheat, wild rice and millet) • Choose whole grains whenever possible• Check first ingredient on labels• Research states, "eating at least one serving of these

each day can help lower your risk of heart disease"• Goal: AIM for at least 3 servings a day of whole grains

LAST BUT NOT LEAST. . .

SUPER FOOD #10

Sweet potatoes and other orange choices • What is the scoop on?

Sweet potatoes vs. white potatoes • Other great orange choices: carrots, butternut and

acorn squash, pumpkin

THERE YOU HAVE IT – THE TOP 10 SUPER FOODS

• How many do you use?• If you use them all…. GREAT!!• If not; try to use two new ones this week.• Remember colors count when choosing super foods.

QUESTIONS?

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