Superfoods: from Quinoa
to
Ch-Ch-ChChia!
By Kristi Edwards and Ally Sy
What Do You Know?
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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:
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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
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◦ High nutrients, reasonable amount of calories¹
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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
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Asparagus
Kale
Cauliflower
Broccoli
Alfalfa Sprouts
Spinach
Okra
Pumpkin
Tomatoes
Sweet Potatoes
Mushrooms
Lentils
Split Peas
Limes
Oranges
Lemons
Avocado
Dates
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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
Chia Seeds
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Found in the organic sections of Kroger and
Walmart, at Whole Foods Market, or online
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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
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Found in your local grocery store, in the organic
section (Kroger and Walmart), “bulk” section
(Whole Foods),or grains section (Costco)
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Benefits:
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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
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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
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Salad
◦ Strawberries, cranberries, spinach, tomatoes, corn and beans are all
SUPERFOODS!
◦ Sesame ginger dressing
◦ Feta cheese
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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-seedproducts/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.
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