Joan Plummer RD LMNT CDE
402-562-4462
jlplummer@columbushosp.org
 Foods
that are thought to provide benefits
beyond basic nutrition and may play a role in
reducing or minimizing the risk of certain
disease and other health conditions.
 Examples
include fruits, vegetables, whole
grains, fortified foods and beverages and
some dietary supplements.
 Nutrient
Content claims- level of nutrient
 Structure and function claim – effect on body
 Dietary guidance claims – broad categories
 Qualified health claim –developing claim for
reduced risk backed by evidence
 Health claim – CONFIRMED claim supported
by significant evidence
 Examples of FDA approved health claims:
soluble fiber, whole grains , MUFA, Omega 3,
calcium, potassium, stanols, soy protein,
folate, vitamin D
 Health
claim –may reduce risk of CHD and
some type of cancers; supports maintenance
of healthy blood glucose levels
 Most Americans eat less than 1 serving /day
 Excellent source of Vitamin E, B vitamins,
fiber, zinc, iron and magnesium
 Abundant in phytochemicals- polyphenols,
phytoestrogens, cholesterol lowering
phytosterols
 Gut friendly insoluble fiber
 Look
for the whole grain seal on the front of
package
 Check ingredient list to make sure whole
grain is listed as first ingredient
 Choose both soluble and insoluble fibers
 Soluble includes those that are soluble such
as oats
 Insoluble include more fiber such as wheat
fibers
 Dietary guidelines recommend at least half
of grains as whole grains

Breakfast-include whole grain cereals, oatmeal,
whole grain toast or English muffins; Add cooked
quinoa and farro to pancake batter

Noon and evening meals- select whole grain
breads, buns, bagels, pasta and brown rice. Add
whole grains to soups, casseroles and mixed
dishes

In baking add oats, bran and whole grain flours

Enjoy whole grains as snacks such as air- popped
popcorn, granola, and 100% whole wheat or rye
crackers
 Cracked
wheat can be prepared in 5-15
minutes. Use low sodium broth to enhance
flavor
 Lightly saute grains in a nonstick pan before
adding the liquid to give them a nuttier
toasted flavor
 Try substituting wheatberries or farro for
ground beef in your favorite chili recipes
 Transform rolled oats into granola bars or
cookies
 Use whole grain tortillas in breakfast burritos
 Amaranth-gluten
and wheat free. High in
protein, calcium, iron and vitamin C. Easy to
cook and adds texture. Add to salads, soups
and cookies
 Barley – high in fiber, magnanese, selenium
and thiamin. Takes longer to cook but use in
place of rice in stir-fry dishes, soups or
casseroles. Cook a large batch and freeze
for later use. Use hulled or hull-less , not
pearl
 Bulgar-
quick cooking form of whole wheat.
High in manganese, fiber and protein. Add
to soup, salads, and casseroles.
 Farro- savory wheat. High in fiber and
magnesium. Whole farro can be prepared as
risotto or salad. Add to soups in place of rice.
 Freekeh- young green wheat. Full of fiber,
selenium, potassium and magnesium. Add to
stir-fries, risottos and soups
 Kamut- nutty flavor and high in fiber,
protein, selenium and manganese. Use in
soups, salads and in place of pasta.
Millet-high in copper, manganese, phosphorus
and magnesium. Used as a staple in Asia and
Africa but in bird seed in the US.
 Sorghum- high in antioxidants, neutral or slightly
sweet flavor. Can easily be substituted for
wheat flour in baked goods
 Spelt- high in protein and fiber. Has a nutty
flavor and can be substituted for rice or pasta
 Teff-high in calcium(123 mg/cup) and other
nutrients – ground into flour, sprinkle on
vegetables or salads, mix with soups or
casseroles

 Quinoa-
complete protein. High in iron and
phosphorus. Cooks quickly. Use as hot cereal
with milk, fruit, and nuts; mix with greens,
beans, herbs and spices, mix with a
vinegarette as a side or salad; use in place of
rice within a stirfry.
 Challenge! Try one new whole grain each
week and look for different recipes to keep
it interesting.
Maintain a healthy weight-obesity can negatively
affect inflammation, the immune system and
likely raises your risk for developing 13 types of
cancer
 Chronic inflammation occurs when the immune
system attacks the body’s healthy cells leading
to autoimmune disease
 Eat fewer foods with added sugar and fats
 Eat plenty of fruit and vegetables. Include more
cherries and berries and cruciferous vegetables
 Include more beans, which are linked with a
lower cancer risk

 Limit
saturated and trans fat
 Choose more Omega 3 and Omega 6 fatty
acids
 Limit alcohol –Alcohol increases risk of
cancers including mouth, throat (pharynx),
voice box(larynx), esophagus, liver, breast
colon and rectum. If you drink, limit it to no
more than one drink daily for women and
two for men.
 Omega
3 and Omega 6 fatty acids reduce
inflammation and help regulate membrane
function
 Let fruits and vegetables make up half your
plate. Include cherries and berries to reduce
inflammation. Include more leafy greens.
 Opt for plant-based sources of protein
including beans, nuts and seeds
 Choose whole grains instead of refined ones
 Choose fatty fish such as salmon, sardines
and anchovies to get Omega 3’s
 Season
your meals with fresh herbs and
spices. They are packed with antioxidants
 Limit fats that turn on inflammatory
processes such as saturated fat from meats,
butter, cream sauces, fried foods and trans
fat found in processed foods.
 AHA guidelines recommends limiting
saturated fat to no more than 7% of calories
and 5-6% for those with high LDL.
 Saturated
tropical fats including palm, palm
kernal oil and coconut oil increase LDL and
risk for heart disease. Replace saturated
with unsaturated.
 Replacing fat with carb increases insulin
production which signals the liver to
manufacture more saturated fat
 Increase longer chain Omega 3 found in fatty
fish as well as shorter chain omega 3 found in
flax seed and chia seed oils(keep cold)
 Flaxseed,
grapeseed, and walnut oils are
most susceptible to oxidation
 Oxidized fatty acids have been shown to
increase atherosclerosis
 Store these oils in tightly capped containers
in a cool ,dark place or in frig
 Omega 6- Safflower, grapeseed, sunflower,
wheat germ, corn, cottonseed, and walnut
 5-10% of calories recommended
 Omega 6 starts healing process by altering
immune system; omega 3 take over
 Monounsaturated
oils- reduce LDL cholesterol
and TG and raise HDL cholesterol, decrease
blood pressure
 Examples –olive and canola oils
 Modified oils such as high oleic safflower and
sunflower oils
 Both Omega 3 and Omega 6 are important
 Saturated fat in cocoa(stearic acid) is
thought to have a neutral effect on total and
LDL cholesterol
 Monounsaturated
oils more shelf stable
 More high-oleic canola, high oleic sunflower
and high-oleic safflower
 Genetically modified soybean oil to include
stearidonic acid- an Omega 3(health
benefits?)
 Canola oil with marine DHA added
 Genetically modified canola oil produce DHA
(not on market yet)
 Highly
saturated oil (lauric and myristic)
which are hypercholesterolemic
 Raise LDL and HDL – but no data that it is
better than other saturated fats
 More saturated fat than lard and beef tallow
 Avoid highly processed and refined coconut
oils
 Refined
carbohydrates and fat may be
equally harmful to heart health
 Overall dietary patterns hold the key to
health
 Minimally processed foods are the best for
heart health—vegetables, fruits, lentils, nuts,
seeds and whole grains
 Anthocyanin rich foods may provide CVD
protection
 Mediterranean
Diet—plant based with plenty
of fruits, vegetables, whole grains, fish and
moderate amounts of olive oil. Keeps aging
brains sharp, improves cognitive function,
memory and alertness
 Eat cruciferous vegetables to help improve
memory including broccoli, cabbage and dark
leafy greens
 Try a raw kale salad or collard greens in your
next tortilla wrap.
 Broccoli stir fry is another excellent option
 Dark
berries, especially blackberries,
blueberries and cherries are rich in
anthocyanins and other flavonoids that may
boost memory
 Choose berries for a snack, mixed into cereal
or baked into an antioxidant rich dessert
 Omega 3 Fatty acids—esp DHA may help
improve memory in young adults. DHA is the
most abundant fatty acid in the brain
 Seafood, and fatty fish including salmon,
bluefin tuna, sardines and herring
 Include
fish at least twice a week
 Grill, bake or broil fish
 Try salmon tacos with red cabbage slaw
 Snack on sardines
 Enjoy seared tuna on salad greens
 May
help prevent CVD, cancer and boost
cognitive function
 Flavonoid family and phytochemcial found in
plant foods
 Most abundant in dark berries (black
currants, elderberries, blueberries,
strawberries) and their juices, and in red and
purple grapes, red wine, sweet cherries,
eggplant, black plums, blood oranges, and
red cabbage
 Protective mechanism against environmental
stressors
 More
found in darker color—more in red
delicious apples than fuji apples; more in
black raspberries than red; more in Concord
grapes than red grapes
 Women’s Health Study- one serving of
blueberries or strawberries once per week
significant reduction in cardiovascular death
and CVD; Nurses Health Study- 3 servings per
week reduced CVD risk by 34%
 Possibly reduces arterial stiffness and blood
pressure
 Act
as antioxidants, activate detoxifying
enzymes; may prevent cancer cell
proliferation, induce cancer cell death; and
have anti-inflammatory effects
 Convincing studies in animals but human
studies less promising
 Choose a rainbow of colors in your fruits &
veggies: red, orange/yellow, green,
blue/purple because of the disease fighting
benefits they provide
½ cup serving
 Excellent source of fiber, Vitamin A and C,
potassium and folate
 Protective effect of cranberry and blueberry
consumption- certain cancers, cardiovascular
disease such as atherosclerosis and ischemic
stroke; and neurodegenerative disease
 Improve insulin sensitivity and decrease type 2
diabetes, urinary tract disease and chronic
inflammation
 Improved short term memory loss and reversed
some loss of balance and coordination

 Probiotics-
promoters or the fuel for good
bacteria which help support gastrointestinal
health
 Can stimulate a natural increase in good
bacteria in the gut
 May improve calcium absorption, alleviate
IBS, prevent allergies, reduce postprandial
glucose and insulin levels
 Found in high fiber foods- recommended 2538 grams/day
 Foods
with high amounts include chicory,
garlic, leeks, onion, asparagus, and
Jerusalem artichokes
 Found in lesser amounts in bananas, whole
wheat, yams and sweet potatoes
 Increase fiber gradually and include plenty of
fluid
Friendly bacteria that helps ferment, decompose
and digest the foods we consume
 Lactobacillus and bifidobacterium boost the
immune system and fight infection
 May help with IBS and inflammatory bowel
disease as well as may even help lower
cholesterol Found most commonly in Yogurt and Kefir. Make
sure that it contains live and active cultures
(has not been heated after production) 6-8oz
yogurt or 4 oz kefir per day
 New products- new yogurt flavors, single shot
probiotic drinks and frozen Kefir bars

 Antioxidant
--prevents oxidation of LDL
cholesterol, reduce blood clotting, and
improve widening of blood vessels in the
heart.
 Antioxidants in tea have been suggested to
prevent cancer. Studies have been limited.
 In Japan 1 cup of green tea/day was shown
to decrease tooth loss. May be due to
fluoridated water vs tea.
 Best
detox is an overall healthful eating plan
along with regular trips to the bathroom
 Detoxification is the primary biochemical
process for removing toxins by converting
non-water soluble toxic compounds into
water-soluble compounds that can be
eliminated through urine, sweat, bile or
feces
 B vitamins, glutathione(the body’s main
detoxifying antioxidant) and flavonoids have
been shown to assist detoxifications
Phytochemicals that induce detox enzymes can
be found in cruciferous vegetables, onions and
garlic
 Fiber intake supports regular elimination, which
is crucial for excreting toxins through the bile
and stool. Brown rice fiber may be particularly
helpful in eliminating fat soluble toxins.
 Certain foods can impair and enhance liver
function. Some experts recommend a short term
detox of 1-3 weeks based on eating healthful
whole foods—vegetables, fruits, nuts, seed,
beans, whole grains, herbs and spices, as well as
eliminate foods that cause additional
inflammation for some people such as refined
sugar and certain food additives or preservatives

FDA has sent ADI(Acceptable Daily Intake) for
each artificial sweetener
 The US sugar substitute intake is well below the
ACI even for the heaviest users(dieters, adults
and children with diabetes and women of childbearing age)
 The ADI for a 150 lb adult is 17 cans of 12 oz
soda or 97 packets of sweetener containing
aspartame daily.
 Foods may naturally contain the same chemicals
as a sugar substitute and sometimes in greater
quantities than the artificial sweetener

 Natural
doesn’t always mean healthful
 Honey- fructose & glucose, antioxidant,
antimicrobial, soothing effects. Do not give
to children less than 1 year. ¾ c = 1 cup
sugar
 Maple syrup – glucose and fructose—
manganese and zinc, oxidants that reduce
inflammation- may raise blood sugar more
slowly ¾ cup = 1 cup sugar
 Agave Syrup- treat nectar of agave plants –
90% fructose; 1 1/2 times sweeter than
sugar. May cause liver disease? ¾ c = 1 cup
sugar
 Stevia-
South American shrub; 200 times
sweeter than sugar; glucosides which can’t
be metabolized in the human body- no
calories, purified form GRAS 1:1
 Monk fruit- south China-200X sweeter than
sugar-glucoside-antioxidant 1:1
 Coconut palm sugar-70-80% sucrose- nutty
flavor; 1:1
 Date sugar-ground dates- potassium, calcium
and antioxidant-doesn’t melt 2/3 c for 1 cup
sugar
 Fructose-
metabolized exclusively in the
liver; liver turns into fat which may lead to
fatty liver, increases risk of diabetes and LDL
cholesterol
 AHA recommends no more than 100 kcal from
sugar for women and 150 kcal for men
 Satisfy sweet tooth with things like fruit
 Need to go back to the idea that sugar is a
treat
 Organic-
forbid use of synthetics fertilizers
and pesticides, sewage sludge, irradiation
and genetic engineering to grow fruits, nuts,
vegetables and grains
 Nutritional quality is what matters
 Choose organic produce in season
 Buy from farmers market and community
supported organic programs
 Don’t waste money on purchasing organic
junk foods!
 Buy in bulk and what’s on sale
 Dirty
dozen- apples, celery, cherry tomatoes,
cucumbers, grapes, hot peppers,
nectarines(imported), peaches, potatoes,
spinach, strawberries and sweet bell peppers
 Clean 15- Asparagus, avocados, cabbage,
cantaloupe, sweet corn, eggplant,
grapefruit, kiwi, mangos, mushrooms,
onions, papayas, pineapple, sweet
peas(frozen), sweet potatoes
 Wash
your hands for 20 seconds with soap
and water before preparing fresh produce
 Cut away any damaged or bruised area
before preparing or eating
 Wash produce with large amounts of cold or
warm running tap water and scrub with a
brush
 Wash produce before you peel it
 Dry produce with a clean cloth/paper towel
 Throw away the outer leaves
 Trim the fat and skin from meat . Some
residues concentrate in animal fat
 Eating
whole foods in their least processed
state
 Lots of fruits and vegetables, nuts and seed
 High in fiber, antioxidants, vitamins, minerals
and good fats
 Consumers often don’t trust the scientists
but what they read on the internet and hear
about today’s buzzwords
 Food scientists tap into what people like to
eat and still keep food safe, nutritious,
affordable, shelf stable, and accessible.
 Whole
food bars
 Fruit and vegetable pouches
 Fresh take on chips
 Convenient, novelty and fun
Soy is a high quality source of protein packed
with vitamins, minerals, fiber, Omega 3 and 6
fatty acids. Rich in isoflavones. Best sources are
soymilk, tofu, soynuts, tempeh, miso and
edamame
 Myths
 All soy products are made from GMO’s
(soymilk, tofu, tempeh, edamame, some meat
alternatives and nutrition bars are not GMO)

Eating soy increases breast cancer risk—no
association found and may even lower risk of
breast cancer recurrence with moderate
consumption
Soy causes feminization in men- no clinical
evidence
 Soy phytoestrogens inhibit thyroid functiononly very high doses may induce clinicial
hypothyroidism in minority of patients.
Decreases absorption of replacement thyroid
hormone so take on empty stomach
 Soy-based infant formula can disrupt growth
and reproductive development- no clinical
evidence

 Gluten
should be avoided. No clinical
evidence that it should be avoided except in
celiac disease and non-celiac gluten
sensitivity
 Speed up your metabolism- often involve
specific foods such as refined sugar, wheat,
soy, caffeine, alcohol, and artificial
sweeteners – no clinical evidence. Body
recognizes nutrients not individual foods
 Timing-must eat 6-7 meals and snacks. May
add up to calories/weight gain. Hunger and
fullness best cues for meal spacing
 Confuse
your body to lose weight with
different foods to confuse yourmetabolism—
no clinical evidence
 Food intolerances equal weight gain.
Proposes foods that may trigger inflammation
and lead to weight gain such as gluten, dairy,
soy, corn, peanuts, eggs, sugar and artificial
sweeteners—no credible research
 Food additions cause weight gain—Proposes
curbing food crazing restores the brains
mood and appetite and key to weight loss-no
clinical evidence.
 Prioritize
what’s important
 Buy in bulk
 Buy in season and save
 Search for sales
 Utilize private store brands
 Watch the waste
 Smart
shopping mobile app
www.supermarketguru.com
www.eatright.org