Friday, April 04, 2008
Diet & Nutrition
9 Super Foods, 9 Foods To Avoid
By KUSA-TV 9 News Denver
Many serious diseases like diabetes, heart disease, even cancer can be prevented if we choose to eat right and exercise.
When it comes to good nutrition, the buzz word lately is "Super Foods," which are high in antioxidants, phytonutrients, omega-3 fatty acids and fiber.
9NEWS asked registered dietitian Jennifer Knoll for some advice on what to eat and what not to eat. She gave us her list of 9 Super Foods and 9 foods to avoid...
Let's begin with Super Foods:
Spinach
High in vitamin A & C (antioxidants), folate
Good source of vitamin B-6, calcium, iron, magnesium, riboflavin
Broccoli
- High in vitamin A & C, folate, calcium, potassium
- Cruciferous vegetables (plant family that includes cauliflower and cabbage) have specific cancer-fighting phytonutrients
Sweet Potatoes
- Deep orange fruit and vegetables are very high in beta carotene (vitamin A)
- Also good source of fiber and vitamin C
Blueberries
- One of the highest sources of vitamin A & C
- Specific phytonutrients that amplify the use of vitamin C in the body
- Improves memory, brain function
Whole Grains: Oats
-High in soluble or viscous fiber which lowers LDL or "bad" cholesterol.
Wild Salmon
Lean source of protein
One of the highest forms of omega-3 fatty acids which lowers triglycerides, blood pressure and risk of blood clots (stroke)
Wild versus farm raised wild is the best because it has the least amount of toxins
Nuts: Almonds/Walnuts
Both are high in vitamin E (antioxidant)
Are full of heart-healthy unsaturated fats
More does not equal better You only need one ounce a day
Legumes/Beans
- High in soluble or viscous fiber
- Lean protein
- Red, pinto, and black beans are in the top twenty high antioxidant foods
Cultured Dairy products
Yogurt, kefir, cultured milk
Probiotics each product is full of helpful bacteria
Helpful bacteria increase digestive health, absorption of nutrients in the gut and can help to alleviate lactose intolerance
Now here is a list of 9 foods to avoid:
Pre-made Frozen Pies
Per serving each piece can have over half of your saturated fat for the entire day
Per serving may have high amount of trans (hydrogenated) fat (4 grams) the human body does not need any trans fat. Trans fat decreases your HDL "good" cholesterol, increases your LDL "bad" cholesterol, and increases your total cholesterol.
Microwave popcorn
Blast O Butter or movie theater butter
One whole bag of popcorn can have over 12 grams of trans fat, and 9 grams of saturated fat (40 percent of daily value)
Canned soup
1 cup serving has half of your daily allowance of sodium
High sodium can contribute to increases in blood pressure
Large portions of frozen entrees (Hungry Man, Stouffers)
If you eat the entire portion
Enough sodium for your entire day
Enough saturated fat for your entire day
Boxed rice
1 cup serving has half of your allotted sodium
"Maxed" Lunchables
- 2/3 of allotted sodium for an adult
- No fruit or vegetable
- Highly processed meat and cheese
Starbucks in the grocery store
Venti Frappacino, Crème or Latte
Up to 750 calories
Half of allotted saturated fat
Fake juice (any juice less then 100 percent juice)
The less juice the more refined sugar Up to 8 teaspoons of pure sugar per 8 ounce serving.
Deli counter
Fried chicken - May still be fried in trans (hydrogenated) oils
Mayonnaise-based salads Can have up to 14 grams of fat per half cup serving
Recommendations based on a 2000 calorie diet:
Total fat Less than 65 grams
Saturated fat Less then 20 grams
Cholesterol less than 300 mg
Sodium less than 2400 mg