Super Foods to Spring into Good Health

1. Super Foods to Spring into Good Health Denise Boozell, RD, LD Indianola Hy-Vee Dietitian dboozell@hy-vee.com| 515.961.5329

2. What are Super Foods? • Fruits, vegetables, lean proteins and other foods that are highly nutritious • Rich in powerful nutrients • Offer array of disease-fighting substances that keep you healthy • Natural and minimally processed

3. What Super Foods Do • Boost immune function • Improve brain function • Establish efficient metabolism • Regulate digestive system • Improve absorption of nutrients • Decrease the aging process • Decrease inflammation • Help maintain a healthy weight

4. 10 Super Foods for a Healthier Body - #1

5. #2 • Berries, especially blueberries, pack a powerful nutritional punch in tiny packages. Loaded with antioxidants and phytonutrients, berries are low in calories yet high in fiber and water.

6. #3 and #4 • Fat-Free Greek Yogurt has double the protein and half the sugar of regular yogurt. Because it has less lactose than regular yogurt, it’s also easier to digest. Look for Greek yogurt with probiotics— cultures that improve digestive health. • Nuts are high in protein and are loaded with heart-healthy fats, disease- fighting antioxidants and lots of fiber. To keep fat intake down, choose nuts in the shell. Taking time to shell them slows down eating and helps with portion control.

7. #5 • Eggsoffer quality protein along with 12 vitamins and minerals—including choline, which is good for brain development and memory. Eggs are a nutritious, versatile, economical super food.

8. #6 • Salmon, a favorite choice of the American Heart Association because of heart-healthy omega-3 fatty acids, is also low in calories, has a good amount of protein, is a good source of iron and low in saturated fat.

9. #7 and #8 • Beans are loaded with soluble fiber—to help lower cholesterol—as well as insoluble fiber, which is filling and aids healthy digestion. Beans are low in fat while high in protein, carbohydrates, magnesium and potassium • Peppers- mild, hot or super-hot— contain phytochemicals that have strong disease-fighting antioxidants. Peppers of all colors and flavors are among the richest sources of vitamins A and C.

10. #9 • Quinoa(pronounced keen-wa) is a most healthful grain because of its high protein, fiber and iron. With good amounts of zinc, vitamin E and selenium, it helps with weight control and in lowering risks for diabetes and heart disease.

11. and, #10 • Avocadosare high in monounsaturated fat—the good fat that works to lower cholesterol and improve heart health. Avocados are also rich in beta-sitosterol, a natural substance also shown to lower cholesterol.

12. Questions? Thank you!