Kevin Thomas RD Introduction National Nutrition Month so we are providing free education to those who want to learn Cover the basics of functional foods but really dive into the conventional version ID: 1011674
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1. Functional FoodsMarch 19, 2015Kevin Thomas, RD
2. IntroductionNational Nutrition Month so we are providing free education to those who want to learn!Cover the basics of functional foods but really dive into the conventional version (Superfoods) of these foods and how you can use them everyday!
3. Functional Foods DefinedAcademy of Nutrition and Dietetics:“Whole foods along with fortified, enriched, or enhanced foods that have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels.”
4. Legality of “Functional Foods”The term, functional foods has no legal meaning in the United States. Neither does “Superfoods”It is currently a marketing, rather than a regulatory, term.
5. Common TermsAntioxidants: Antioxidants are substances that may protect your cells against the effects of free radicals. “Neutralize” by giving one of their electrons to the free radicalPhytonutrient: A non-essential substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases. Super foods: This is not a legal definition but it has been coined as a food that has a high phytonutrient content that may provide health benefitsNutrient Density: Ratio of nutrient content to the total calorie content.
6. Functional Foods: What are they?Often known to us as the “Super Foods”Contain components that may play a role in reducing your risk of disease, disease prevention, and improving overall healthInclude health promoting vitamins and mineralsEnhance health and reduce the risk of many acute and chronic diseases
7. Food as Medicine?It is well established that food choices and dietary intakes are linked with major causes of morbidity and mortality. This includes:Cardiovascular DiseaseOverweightObesityType 2 DiabetesOsteoporosisAlso there is a strong correlation between certain foods and cancer
8. Food as Medicine?87% of consumers agree that certain foods have health benefits that may reduce the risk of chronic disease or other health concernsIncreased consumer health interest and concernEscalating health care costsAdvances in technologyCompetitive food marketsChanges in food regulationsEvidenced based science!
9. Functional Food Categories ModifiedConventional
10. Modified Foods:Foods modified through fortification, enrichment, or enhancement such as: Calcium fortified orange juiceFolate-enriched breadsMargarines containing plant sterols or sterol estersBeverages enhanced with energy promoting ingredients such as ginseng, guarana or taurine*
11. Modified Foods:By modifying foods through biotechnology the aim is to improve their nutritional value and health benefitsIn doing so it may create a whole new world of functional foodsThis topic, however, still remains controversial
12. Plant Sterol/StanolsThe plant version of cholesterol, blocks cholesterol absorption2-3 grams a dayDecrease LDL 8-15%Aids in heart health
13. Omega 3 eggsChicken feed is fortified which changes composition of the eggs (choline, lutein, folate, omega 3)Decreased stroke risk, slows artery thickeningDecreases inflammationLimit to no more than 7/week
14. Omega 3’s added to foodAim is to increase Omega 3 fatty acids72,000-96,000 preventable deaths each year due to omega-3 deficiencyALA, EPA, DHA = most Americans don’t consume nearly enoughOmega 3’s help with blood pressure and heart disease
15. Calcium fortified orange juiceIdeal for those with lactose intolerance/sensitivityHelps aid in vitamin D intake (most Americans below optimal levels)
16. Modified Functional Foods
17. Modified Foods and ControversyThe interaction of whole foods has a sum total benefit that outweighs the benefit of each food’s individual nutrient.Example: Carrots are not just vitamin A richExample: Environment matters
18. Modified Foods and ControversyThe benefits of fortified foods may pale in comparison to the calories consumed—if it’s a lot of calories!Example: Calcium enriched ice creamFortified foods may not be ideal for special conditionsExample: Diabetes
19. Marketing of Modified Foods
20. Polydextrose is a form of soluble fiberAids in constipation reliefSlows digestion of carbohydratesInterferes with the absorption of dietary fat and cholesterol, which may result in lower blood cholesterol levels
21. Nutrients Camouflage Junk Food “Oh, look! Healthy Pop Tarts!”
22. Nutrients Camouflage Junk Food ½ box of sugar…plus a tiny bit of fiber
23. Highlight a Minor IngredientAn entire loaf of Dempster’s Garden Vegetable bread contains ____ carrot’s worth of vitamin A…in an entire loaf. The problem is that we don’t consume enough vegetables- not that we need more bread in our diets.
24. Marketing Modified Foods
25. Marketing Modified FoodsMarketing messages often overshadow or overstate the science and yet, at the end of the day, marketing messages are not always representative of the whole picture. If it sounds too good to be true, it usually isWhy would a healthy food need to be modified in any way? A healthy food is a healthy food, period.
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27. Conventional (Superfoods):Low fat milkBlueberries OatsSalmonUnmodified whole foods such as fruits and vegetables represent the simplest and healthiest forms of functional foods Low fat yogurtLeafy green vegetables
28. Conventional:Found to be rich in bioactive components (phytonutrients) such as lycopene, ellagic acid, lutein and sulforaphaneOver 10,000 phytonutrients exist!Many conventional foods have been found to reduce Heart disease risksCancer risksTomatoes are high in lycopene and are shown to reduce the risk of prostate, ovarian, gastric and pancreatic cancers
29. Conventional Foods: Similarly cranberry juice for urinary tract infections, citrus fruit for stomach cancer, and fermented dairy products for intestinal health maintenance
30. Food Synergy ExamplesAdding vitamin C when taking iron (increases absorption)Pairing broccoli with tomatoes decreases tumor growth better than either aloneVitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine (damage artery linings)Plant sterols, soy protein, soluble fiber, and foods such as oats and nuts, help lower blood cholesterol levels. Your cholesterol levels are determined less by the intake of one particular nutrient than by your overall diet.
31. Some Common Examples:ClassSourcePotential BenefitLycopene/LuteinCitrus fruits, carrots, tomatoes, spinachEye health, prostate healthWhole grains/fiberOatmeal, brown rice, whole wheat breadDigestive health, reduce risk of CHD and some cancersOmega-3 Fatty AcidsSalmon, tunaEye health, mental function and reduction of CHDCalciumSpinach, yogurt, dairy, fortified foodsOsteoporosis risk, bone healthProbiotics (yeast, lactobacilli)Yogurt/dairyDigestive maintenance and immune healthFolic Acid (B9)Beans, breads, cereals, pastas, leafy vegetablesPrevents brain/spinal cord defects in fetus; immune health
32. SalmonOmega-3 fatty acids help to raise good HDL cholesterol levels and lower bad cholesterol levels May also lower the risk of heart attacks and stroke Recommended to eat fish twice a week to get the recommended amount of Omega-3
33. How to. . .Scrambled eggs and smoked salmonGrilled salmon steaks or burgersBaked in foil with citrus, oil & spicesMixed with low fat cream cheese as a spreadOn top of a saladLemon dill, brown sugar & maple glaze, BBQ, soy, honey mustard
34. OatsFiber contentAids in digestion, helps fight disease, helps to lower the risk of high cholesterol, heart disease, diabetes and cancerShould aim to eat 30 grams of fiber per day (2 cups of oats) to keep digestion in check and fight disease
35. How to. . .Add to smoothies or pancakesUse in cookies and home made granola barsAdd to meat loaf/meat ballsBiscuits, muffins and breadsHave a healthy bowl of oatmeal for breakfast the traditional way!
36. Leafy GreensHighest in phytonutrient content while being the lowest in calories Known for important role in heart disease and cancer fightingLess than 25 percent of all American meals include a non-starchy vegetable, according to a report cited in the Times.Foods: Spinach, kale, collard greens, broccoli, broccoli, broccoli sprouts, arugula and other leafy greens
37. How to. . .Toss them in a smoothieReplace your potato chips with green chips!Make soup!CasserolesMake a salad. Toss in a variety of other vegetables as well
38. BlueberriesAntioxidant-richHelp protect the body from damaging free radicals and chronic diseases related to aging Blueberries are a very good source of vitamin K, vitamin C, and manganese. Blueberries are also a good source of fiber and copper2nd most popular fruit in America
39. How to. . .Enjoy in smoothies!Top off cereal, yogurt, pancakes or saladsAdd to breads and muffinsUse as a sauce for ice cream Add to oatmeal Or just eat em’ plain!
40. Low Fat MilkCalcium and vitamin DModerate evidence of decreasing CVD risk and risk of diabetesBuilds strong bones!Recommended three servings per day for low fat milk and dairy products On-going trials of low-fat milk on weight loss
41. How to . . .Use over cereal or oatmealAdd to smoothiesEnjoy an ice cold refreshing glass! Although you may think that this adds calories, they are nutrient dense, whole food calories and at an 8 oz serving, its only about 100 calories!
42. Low fat YogurtProbioticsMeans “for life”Aid in digestion and immune functionLook for live and active cultures
43. How to. . .Use in smoothiesTop off oatmeal, pancakes or French toastEat it plain or add some fruitAdd to soup instead of creamSubstitute for sour creamMake frozen yogurt by adding pureed fruit, place in a baggy and freeze!
44. ConclusionConventional functional foods (“Superfoods”) are better than modified or enriched functional foodsAs part of a healthy diet, people should consume a wide variety of foods, including those we have talked about. Variety is key!!!These aren’t magic foods but consuming them can be beneficial to overall health and disease prevention. Don’t forget, the healthiest diets primarily include: Non-starchy vegetables, fruits, lean meats, low-fat dairy, beans, and nuts.
45. References…. Academy of Nutrition and Dietetics: Position Paper on Functional Foodshttp://www.foodinsight.org/Resources/Detail.aspx?topic=Background_on_Functional_FoodsFunctional Foods in Cardiovascular Disease by Sara Thomas, MS, RD, Sodexo Mayo Clinic: Functional Foods Give a Boost To Wellness. Available at: http://www.mayoclinic.org/diseases-conditions/cancer/expert-blog/functional-foods-and-cancer/bgp-20095804Today’s Dietitian. Functional Foods: Explore the New but Rely on the Tried and True. October 2008 Issue.
46. Lets Juice!
47. National Nutrition Month ActivityNext Week (Wednesday, March 25th )from 2:45-3:45pm