Kaitlyn rostomily - home



Kaitlyn RostomilyNUTR 510Lesson PlanMarch 25, 2014Antioxidants, Add Them Into Your diet!Goal: To inform the public about the function and benefits of consuming foods high in antioxidants to promote the daily intake of antioxidants.Behavioral Objectives: By the end of the lesson, participants will be able to:List at least three foods high in antioxidants.List at least two health benefits of consuming foods high in antioxidants.Name at least one way to incorporate antioxidants into their dietTeaching Aids:PowerPointExamples of items that protect the body from toxins/chemicals (sunblock, sunglasses, foods high in antioxidants, etc.)Brochure- “Add in Antioxidants” created by Kaitlyn RostomilyHandouts:“Adding In Antioxidants to Your Diet” handout by the Ohio State University Wexner Medical Center.“Add In Antioxidants” brochure by Kaitlyn Rostomily.Introduction:Spring is here, the sun is shining, and new fruits and vegetables are in season! Now that we are spending more time outside, in general, we need to keep in mind that it is important to protect our skin from the toxins our body faces while outside.Up front here, I have several items including sunblock, sunglasses, blueberries and tomatoes. Now who can tell me what all these items might have in common? (Audience answer*) Yes, these items can all protect our skin and body from chemicals in UV light or sun exposure. You may be thinking how can berries or tomatoes help protect my skin, by rubbing them on me? Well, not necessarily that, but by consuming these foods daily! These two foods are just two examples of foods high in antioxidants.How many of you have heard of the term “antioxidants?”Who can tell me what antioxidants are or their basic function for our bodies?Main Content:Slide #2Why Antioxidants? (Outline of presentation)Function of antioxidantsFoods high in antioxidantsBenefits of antioxidantsTips for adding in antioxidants to your dietSlide #3Antioxidants are nutrients in food that protect our cells and overall bodies from free radicals. Free radicals are created when we consume or breathe in toxins and chemicals. These toxins can come from food, industrial smog, radiation, and as mentioned before, UV light and sun exposure. Damage from these toxins may progress into harmful health problems that we will get more into later on. However, we can help rid of these chemicals and decrease the risk of these health problems by increasing our intake of foods high in antioxidants.Slide #4So what are foods high in antioxidants? Chocolate?!Slide #5Actually, yes… DARK chocolate does contain an antioxidant called polyphenols. However, I am not telling you to go out and eat a huge candy bar of dark chocolate because it will help prevent the onset of diabetes. But, if you were to eat some candy, some dark chocolate is not a bad choice and can have some added health benefits.Antioxidants are named for their function in the body. For example, polyphenols have several phenol functions. These functions include reducing oxidative stress, which is thought to cause nerve disorders and heart disease.Slide #6Now, we will go back to the nutrient-dense foods high in antioxidants. There are several foods high in antioxidants, but here is a list of a few commonly consumed foods.Next to these foods are antioxidants they contain…Berries: Phenol and anthocyanin (anti-inflammatory & anti-viral)Tomatoes: Lycopene (reduces cholesterol & prevents agingOranges: Vitamin C (immune system)Green tea: Polyphenol (reduces oxidative stress)Turmeric: PolyphenolBroccoli: Beta-carotene (reduce heart disease and cancer, protect skin)Coconut oil: Lauric acid (reduces stress and cholesterol & increases immunity & digestion… much more!)This list contains a variety of fruits, vegetables, nuts, herbs, spices, and even oils. Remember to eat your food with the skin on when applicable such as with apples and potatoes. Some foods are higher than others in antioxidants such as cranberries, blueberries, beans, and pecans. Just because a food contains the more antioxidants than another, it does not mean it will be most beneficial for your health. The benefit all the food consumed all depends on how the body utilizes the antioxidant.Slide #7Benefits of Antioxidants:Anti-inflammatoryAccording to the Harvard Medical School Family Health Guide, a 2012 study showed that polyphenol antioxidants in tea helped prevent the oxidation of fats, which spreads inflammation and can increase the risk of heart disease and diabetes.NeurologicalA study published in the September issue of “Journal of Medicine Food” found that combining foods with antioxidants such as blueberries, strawberries, and spinach may inhibit an enzyme involved in brain defects such as autism.ImmunityAntioxidant foods high in vitamins A, C, E, and polyphenols.Digestion (flush free radicals from GI tract)Anti-agingVitamins C and E may help delay the aging process and prevent memory loss from occurring. There have been studies that show blueberry-rich diets improving the ability of the brain to uphold long-term communication in animals.“Cardiovascular diseases, cancer, diabetes” are all up for debate as far as the direct benefit from antioxidants goes. However, a diet high in healthful foods such as fruits and vegetables (which contain antioxidants) is always a good thing to reduce the risk of major health problems.Slide #8Additional Benefits of foods high in antioxidants are that they are:High in fiberLow in saturated fatLow in cholesterolGood source of a vast amount of vitamins and mineralsSlide #9Antioxidants from foods or supplements?“By a show of hands, who thinks that supplements are equally beneficial for the body and the consumption of antioxidants?” (Respond to show of hands)There are beneficial interactions between the antioxidants and other components of food, so research shows that it is best to consume foods high in antioxidants rather than in supplemental form. Supplemental antioxidants may contain to high levels that can lead to harm of our bodies instead of prevent harm. More research is being done on the topic.Slide #10“Tips for Adding In Antioxidants!”VarietyRemember that, no certain particular food such as blueberries or a food group such as non-starchy vegetables should be the only addition into your diet. Incorporate a variety of fruits, vegetables, nuts, beans, and legumes into your diet to form a healthy balance.Start out slowIncrease with 1-2 servings of foods high in antioxidants per daySnacks, sides, replacementsThen, increase servings by eating them as snacks, sides, or even a replacement to a current food such as chips.Reach a goal of at least 5 and up to 8 or more foods throughout the day that are high in antioxidants.Plan aheadAt least 2 dinners per week with beans or legumes as the main protein source, such as a bean-based chili.Herbs and spicesTurmeric, cinnamon, garlicWhole grain products100% whole wheat bread and brown riceToppings to mealsExample: add nuts to salads, on top of yogurt, or in addition to your fruit.Slide #11Review:Functions of antioxidantsFoods high in antioxidantsBenefits of antioxidantsTips for adding in antioxidants to your dietAsk participants to:List three foods high in antioxidants.List two benefits of consuming foods high in antioxidants.List one way they will incorporate antioxidants into their diet.Slide #12Independent Practice:Next time you are deciding what snack to eat or which side to add to your dinner plate, remember your list! Add In Antioxidants!Conclusion:In conclusion, antioxidants are very important for the overall health of the body and aid in flushing out the chemicals in our systems. Everyday, we encounter toxins from sunlight, cell phones, smog, or in processed foods we eat. An easy way to help rid of these toxins without going out of our way is to eat healthful foods high in antioxidants. There are many foods high in antioxidants such as berries, tomatoes, spinach, pears, and walnuts. There are also many nutrients that are antioxidants such as Vitamin C, E, and Lycopene. Antioxidants serve many health benefits including enhancing immune support and aging from the antioxidant Vitamin C. They may even be beneficial in preventing diseases such as cardiovascular disease, cancer, and diabetes. By incorporating a variety of foods high in antioxidants, the body can utilize the nutrients to the fullest to receive full benefit. ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download