ten foods to have in your healthy diet
DESCRIPTION
Bernie Rosen's list of top ten foods to eat, plus five to avoid and why.TRANSCRIPT
Ten Foods to Have in Your Healthy Diet
Bernard Rosen, PhD
What You’ll Learn
• Ten Foods to Add to Your Diet (and Why)
• Five Foods to Reduce or Remove from Your Diet (and Why)
Blueberries
• Antioxidant• Anti-inflammatory• Anti-cancer• High ORAC• Compared to other
berries– Freezes better– Fewer pesticides
Apple
• “An apple a day keeps the doctor away.”
• Lots of antioxidants• Fiber – pectin –
helps lower cholesterol and regulate blood sugar
• Organic is best• Juice is sugar
Kale• Leafy greens• Vitamin K (bone
building), calcium, iron, Vitamins A and C, protein, and fiber!
• Best steamed or lightly stir fried
• Other leafy greens:– Swiss chard– Beet greens– Mustard greens– Collard greens– Spinach
Quinoa
• Whole grain• Gluten free• Calcium,
phosphorus, magnesium, copper, potassium, manganese, zinc, and iron
• Fiber
Almonds
• Healthy fat, protein, and dietary fiber
• Phosphorus, Vitamin E, and magnesium
• No carbohydrate• Other nuts –
walnuts and pecans• Men – also add
pumpkin seeds.
Wild Salmon
• Omega 3 EFA• Protein• Not farmed• Why red – from
what it eats (krill and shrimp – loaded with antioxidants)!
Avocado
• Oleic acid – omega-9 fat – lowers cholesterol and triglycerides (beta-sitosterol)
• Lutein - antioxidant• Fiber, potassium,
folate, Vitamin A, beta-carotene
Kefir
• Lacto-fermented• Source of
beneficial bacteria and yeast
• If dairy allergy can use coconut milk or coconut water
• Best alternative - yogurt
Coconut Oil
• Medium chain fatty acid – faster to metabolize – used for energy, not stored
• Saturated fat• Lauric acid
– Anti-bacterial– Anti-microbial
• Thyroid friendly
Butter/Ghee
• Saturated fat is good for us, if…
• Fat soluble vitamins E, K, and D
• CLA (conjugated linolenic acid) – helps fight weight gain
• Butyric acid – antiviral and anticancer
• Ghee
FOODS TO AVOID
Margarine
• Processed fats• Trans-fats or
something close• One molecule from
plastic• Heart disease
increase corresponds to margarine increase in diet
French Fries
• Potato – fast releasing carb
• In bad oil – trans-fats or highly oxidative oils
Artificial Sweeteners
• Body looking for food
• Not satisfied• Carcinogenic
properties• Weight gain
Hydrogenated Oils
• Trans-fats linked to variety of cancers
I’d be remiss…
• Grass fed meats• Hormone and anti-biotic free poultry• Eggs
• Alcohol• Caffeine
• Recommended reading – Jonny Bowden’s The 150 Healthiest Foods on Earth
Bernie RosenNutrition Consultant and Educator
• Bernie Rosen, PhD, Clayton College of Natural Health– Phone (262) 389-9907– E-mail – [email protected]
• Services– Nutrition consultation and education– Individualized wellness programs– Nutrient testing