2. Definitions of “Healthy” food
Medicine News Today
Help maintain a healthy body
weight
Improve your mood
Reduce risk of developing a
disease
3. Definitions of “Healthy” Food
Mayo Clinic
Must meet 3 of the following criteria:
Good to excellent source of fiber,
vitamins, minerals, and other nutrients.
High in phytonutrients and
antioxidants such as Vitamin A and E.
Reduce risk of diseases.
Readily available
4. Top 10 Healthy Foods
Medicine News Today
1) Apples
2) Almonds
3) Broccoli
4) Blueberries
5) Oily fish
6) Leafy Greens
7) Sweet Potato
8) Wheat germ
9) Avocado
10) Oatmeal
Mayo Clinic
o 1) Almonds
o 2) Apples
o 3) Blueberries
o 4) Broccoli
o 5) Red beans
o 6) Salmon
o 7) Spinach
o 8) Sweet potato
o 9) Veg Juice
o 10) Wheat germ
6. Summary
Approx 90% are from the plant family!
Despite the variation in definitions, the lists
are very similar. NOTE: sweet potatoes made
all 4 lists!!
Contrary to popular belief, milk, pork, and a
fast food burger have no evidence of being
a superfood!!
HOWEVER…According to Dept. of Ag. 2012
7. MOST POPULAR FOODS
1) Meat consumption at record HIGH reaching
195 pounds per person in America!! 57 pounds
above average annual consumption in 1950s.
Now considered a “high risk” food because of
the poor manufacturing standards.
2) Cheese consumption increased 287%
between 1950 and 2000 from 7.7 lbs to 30 lbs.
per person!!
½ from commercially manufactured and
prepared foods.
8. MEDICAL/HEALTH CRISIS
According to the CDC, “Chronic diseases
are the Leading Causes of Death and
Disability in the United States.”
—such as heart disease, stroke, cancer,
diabetes, obesity, and arthritis—
They are also the most common, costly, and
preventable of all health problems.
All are related or directly caused by poor
food choices.
11. DEFINITION OF OPTIMAL
Immune supportive/building
Help remove toxins
Contain trace minerals
Contain Essential amino acids
Contain healthy fats (EFAs)
Organic!!! Non-GMO!!
Allowed to ripen on the vine/tree!!
Creates/sustains a disease free mind
and body
13. MUSHROOMS, ASIAN
Immune modulators
Anti-tumor
Micronutrients
Adaptogen
Anti-biotic properties
o Reishi,
o Coriolus versicolor,
o Mitake,
o Shitake,
o Agaricus,
o Cordyceps
o Ganoderma
14. Ganoderma
Aka Reishi mushroom
Grows on wood
Only used for medicinal purposes
Has a hard texture (like wood) and bitter taste
Traditional chinese medicine – used to promote
health and longevity.
Lowers cholesterol
Reduces inflammation from allergies
Combats cancer cell proliferation
Immune boosting promoting T cell proliferation.
15. Shitake
A symbol of longevity by Chinese
Hearty texture with a rich, smoky flavor
Immune supportive/modulating
Cardiovascular disease by blocking adhesion
molecules and lowering cholesterol in some studies
Cancer prevention: by clearing the body of cancer
cells
High in iron, B vitamins, Vit D and the trace minerals:
Zinc, Selenium, copper, and manganese
Check for “forest farmed” and organic on the
label.
16. NUTS
Immune building
High fiber
High EFAs
Reduces appetite
Highest Vitamin E
Nerve protector
“Eating nuts may
prolong your life”
– New England
Journal of Medicine
17. Almonds
Contain…
More fiber than any
other nut!
Highest protein content!
(tied with pistachios at 6
gms/oz).
92% unsaturated fat
Reduces appetite, so
promotes weight loss
High in Mg, Ca, Fe, and
Vitamin B2
19. CRUCIFEROUS VEGETABLES
Cleanse the body of
toxins, purifying, and
renewing the blood
Cancer protective
Includes…
Broccoli, brussel sprouts,
cabbage, cauliflower,
collard greens, Kale, bok
choy, chinese cabbage,
arugula, horseradish,
wasabi, and watercress.
20. ANCIENT GRAINS
Aka SUPER GRAINS
Higher protein content
Many Gluten free
High antioxidant
High fiber
High mineral content
Mg, Zinc, Fe, Ph
High B Vitamins (3)
Anti-inflammatory
Remove excesses –
sugar, fats, toxins
21. Spelt
Ancient species of
wheat
Contains gluten
17% higher protein and
nutrient content than
wheat
Side note: Quinoa,
Amaranth, buckwheat,
corn are all gluten free
22. LEGUMES
High protein content
High fiber
Anti-oxidant
Rich source of
potassium, calcium, iron,
and B vitamins.
Sprouted provides
Vitamin C and enzymes.
Includes beans, peas,
lentils, Adzuki, Anasazi,
black eyed peas, and
black soybeans.
23. FRUIT
High Antioxidant
High Vitamins,
minerals, enzymes,
and Fiber
Must be vine/tree
ripened
Excludes store bought
fruit juice
So many to choose
from…
24. Apples
“An apple a day
keeps the Doctor
away” TRUE?
Stimulates appetite
Remedies indigestion
Removes cholesterol
Removes toxic metals
such as lead and
mercury
Normalizes low blood
sugar conditions
25. Avocado
A natural source of
lecithin, a brain food.
80% monounsaturated
oil (Healthy fat)
Contains copper
needed for healthy
RBC’s
A nutritious protein
source.
Remedy for ulcers,
Great for beautiful skin
26. Papaya
Aids digestion
Breaks down
deposits on the
teeth
Resolves mucus
Strong vermicidal
action, capable of
destroying most
intestinal worms,
including tapeworm
Anti-tumor
27. IN SUMMARY…
Healthy foods are healthier than the SAD.
To optimize foods, consume the freshest,
unadulterated fresh off the vine/tree/soil
foods.
Everyone’s life, lifestyle and needs are
different… therefore so are the foods they
need to consume to stay or become
healthy.
If you want to know which foods are right
for you, seek out the medical advise of a
naturopathic physician.
Not what is vogue, this month or this year.
Not what made the front page of living well magazine, Dr. Oz show, etc
Not able to be consolidated to 10 wonder foods
Instead Groups/classes of foods…
Ganoderma (Ling Zhi) = reishi
Highest in polysaccharides
Best to lightly saute’ as to not destroy all the nutrients and therefore health benefits.
Not all are created equal!!
Protein level: Tied with pistachios of 6 gms/oz.
FAT level: Highest in macadamia nuts
Unique because they contain glucosinolates, a sulfur containing compound, needed in the liver to help the body rid itself of a wide variety of toxins.
Spelt, Quinoa, Millet, farro, teff
Spelt- ancient species of wheat, contains gluten, higher protein (17%) and nutritional content than wheat
Farro- ancient strain of wheat, more difficult to hull, high fiber. Used mostly in Italian cooking
Quinoa, Amaranth – gluten free!
Amaranth, not a true grain, yet has the highest protein content and 3x the avg protein content. It is the only grain documented to contain Vitamin C.
Legumes: Beans, Peas, Lentils
Adzuki, Anasazi, black eyed peas, black soybeans,
People who experience digestive or allergic type symptoms, may instead have a problem with improper preparation, wrong choice of legume, and/or poor food combining.