2002 Volunteer Leader Training Guide
Functional Foods: Foods That Protect Your Health
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Including Handouts
Introduction • Target Audiences
• Objectives
• Main Teaching Points
• Handouts •
Suggestions for
Teaching the Lesson
• Outline for Teaching
Lesson
Introduction
Four of the leading causes of death in Arkansas are related to diet: heart
disease, cancer, stroke and diabetes. USDA’s Economic Research Service
estimates that Americans could save $43 billion a year in medical care costs
and lost productivity from disability associated with these diseases if they
would improve their dietary habits. A diet based on the Dietary Guideline
for Americans that is plant-based, high in fiber, low in animal fat and
contains 5-9 servings of fruits and vegetables a day is recommended.
Target Audiences
- EHC members
- Adult audiences
Objectives
- Participants will understand what a functional food is.
- Participants will understand the health benefits associated with eating
functional foods.
- Participants will learn ways to incorporate functional foods into their
daily diets.
Main Teaching Points
- A diet that is plant-based, high in fiber, low in animal fat and
contains 5-9 servings of fruits and vegetables a day is a healthy diet.
- Foods contain many nutrients and other beneficial components.
- Functional foods are an important part of a healthy lifestyle that
includes a balanced diet and physical activity.
Handouts
Suggestions for Teaching the
Lesson
- Obtain enough copies of the handouts and activity sheets for each
participant.
- Review the information in the lesson guide and on the handouts.
- Provide one or two samples of recommended recipes for tasting.
Outline for Teaching Lesson
Leader says:
“Let food be thy medicine and medicine be thy food.” Hippocrates. This was good
advice thousands of years ago and is good advice today. We know that foods
contain the nutrients we need to sustain life. But nutrition and food scientists
are finding new beneficial components in food that help keep us healthy and
prevent the development diseases.
Leader asks:
A rather new interest in nutrition is functional foods. Can anyone tell us
what functional foods are? Let participants respond. Responses should include:
- Foods that provide health benefits beyond basic nutrition.
- Foods that play a role in reducing the risk of disease and that help to
promote good health.
Leader says:
A functional food is any food or food ingredient that may provide a
health benefit beyond the traditional nutrients it contains.
Nutrients are substances with known functions that are obtained from
food and used by the body to provide energy and structural materials and to
regulate growth, maintenance and repair of the body’s tissues. Nutrients may
also reduce the risk for some chronic diseases. Foods may be functional based on
the nutrients found naturally in them, or a food can be fortified, enriched or
enhanced with added nutrients/ingredients to increase the health benefits.
An example of a natural functional food is citrus fruit. Citrus fruits
contain vitamin C which is a nutrient with a known function in the body. Among
other things, vitamin C acts as an antioxidant. An antioxidant protects
the body against damage to tissues that occurs constantly as a result of normal
metabolism. Such damage increases the risk for heart disease and cancer. Citrus
fruits also contain limonene which is not classified as a nutrient but has been
shown in animal studies to be protective against cancer.
By increasing the number of functional foods in an individual’s daily
diet, the risk of certain diseases, such as cancer and heart disease, may be
reduced.
Activity 1: Functional Foods Word Search
Leader says:
Let’s take a few minutes to do a fun exercise to help us learn about
functional foods. The word search puzzle lists terms that relate to functional
foods. Each of the words is also hidden in the puzzle. See if you can find them.
Circle the words you find. Words can go across the puzzle, forward, backward,
up, down or diagonally. Let’s see how many words you can find in five (5)
minutes. Then we’ll talk more about functional foods. Give participants five
minutes to work the puzzle. (Words in the puzzle are highlighted in the text
below).
Leader says:
Let’s see how we did with the puzzle. First of all, did anyone find the term
functional foods? We have already talked about what a functional food
is. Leader refers to Functional Foods Word Search solution and shows
participants where the term functional foods is located on blank word search.
Scientists are busily working to determine what it is in certain foods that
gives them more health-promoting ability than other foods. Research suggests
that phytochemicals working together and with other nutrients found in
fruits, vegetables and nuts can help slow the aging process and reduce the risk
of many diseases, including cancer, heart disease, stroke, high blood pressure,
cataracts and urinary tract infections. How many of you found the word
phytochemical? Leader shows participants where the word phytochemical is located
on the puzzle.
Leader says:
“Phyto” comes from the Greek word for plant. Phytochemicals are naturally
occurring non-nutrient plant chemicals that contain protective,
disease-preventing compounds. Phytochemicals are sometimes called
phytonutrients. Some of these phytonutrients are not essential for the body’s
day-to-day operation, but they appear to be in foods for good reason. They may
protect DNA and other cell parts from oxidation, detoxify environmental
pollutants, deactivate carcinogens, boost the immune system or act in as yet
unknown ways to prevent or delay the onset of cancer, heart disease, cataracts
and other diseases related to foods we eat or don’t eat.
Animal foods also contain protective substances called zoonutrients. But,
because most of the components currently of interest for health maintenance and
disease prevention are found in plants, general terms like “functional foods”
are sometimes used interchangeably with “phytochemicals.”
Leader says:
What makes a food a functional food? Foods may be functional based on the
nutrients naturally found in them, such as beta-carotene in carrots. Or, a food
may be fortified or enriched with added nutrients/ingredients, such as orange
juice with added calcium. Fortified and enriched are terms that can be used
interchangeably. These terms refer to the addition of nutrients to a food to
meet a specified standard. Fortified or enriched foods are foods to which
nutrients that were either not originally present or present in insignificant
amounts are added to a food. Examples of enriched or fortified foods are: bread
to which iron is added to alleviate the prevalence of iron-deficiency anemia and
folate to reduce the risk of birth defects and protect against heart disease;
orange juice with calcium added to help build bones and protect against
osteoporosis; and margarine with stanol esters added to help lower cholesterol
levels. Some food manufacturers are even adding medicinal herbs to foods, like
St. John’s wort and echinacea, to soups and tea.
Leader says:
Food and agriculture scientists are looking at many varieties of naturally
occurring functional foods to determine which varieties have the highest levels
of functional ingredients. While functional foods can be bred or genetically
engineered to increase the levels of active phytochemicals, many scientists are
studying plants to find those with naturally occurring high levels of
phytochemicals of interest.
Leader asks:
Does anyone know in what specific foods we normally eat phytonutrients are
found? (Give participants a chance to answer. Several phytochemical-rich foods
are listed below.)
Leader says:
More than 900 different phytonutrients have been identified as components of
food, and many more phytonutrients continue to be discovered. It is estimated
that there may be more than 100 different phytonutrients in just one serving of
vegetables. Some examples of vegetables in which phytonutrients have been found
include garlic, onions, broccoli, cauliflower, cabbage, Brussels sprouts,
spinach, turnips, tomatoes, peppers, carrots, celery and artichoke. Citrus
fruits (oranges, lemons, grapefruit) and other fruits such as grapes, berries,
cherries, apples, cantaloupe, watermelon and pomegranate have also been
found to have healthful phytonutrients. Phytonutrients can also be found in
beans, grains and seeds such as whole wheat, soybeans, oats, barley,
brown rice and flax seed. By consuming adequate servings of fruits and
vegetables daily (5-9 servings) and plenty of whole grains and seeds, one can
reap the benefits phytonutrients provide. Remember to balance plant foods with
low-fat dairy foods and fish, poultry and lean meat for the greatest benefit.
Arkansas Functional Foods
Leader says:
We grow a variety of functional foods in Arkansas. Investigators at the
University of Arkansas are trying to identify functional food components in
selected Arkansas food products:
blueberries, red grapes, watermelon, spinach and rice. Researchers hope
to learn how phytochemicals in these foods might help in the prevention of
chronic diseases by studying the health effects and biological mechanisms
involved in their metabolism.
Leader says:
Let’s take a look at the Arkansas functional foods being studied.
Blueberries have been shown to provide numerous health benefits due to
the components found in them. These include anthocyanins, flavonols and phenolic
acids. These compounds are what give blueberries their color and act as
antioxidants.
Leader asks:
Did anyone find the word antioxidant? Leader shows participants where
to find the word antioxidant on the puzzle.
Leader says:
Antioxidants act to protect the body against damage from oxidative
stress, one of several biological processes involved in aging and in the
development of a number of chronic diseases. Oxidation of lipoproteins in the
blood contributes to the development of atherosclerosis, the disease process
that leads to heart attacks and strokes. Scientists believe that antioxidants
can prevent lipoprotein oxidation and its biological effects. Oxidative damages
of DNA may lead to the development of cancer.
Leader asks:
Did anyone find the word anthocyanins? Anthocyaninsnin blueberries protect
against coronary heart disease and cancer, lower cholesterol and prevent
inflammation. Research has shown that anthocyanins play an important role in
preventing heart disease by acting as antioxidants and by possibly inhibiting
cholesterol absorption. Leader shows participants where the word anthocyanin is
on the puzzle.
Leader asks:
Who found the word flavonol?
Leader says:
The flavonols are also pigments and are yellow in color. Flavonols have been
reported to protect against coronary heart disease, act as an antioxidant,
enhance one’s immune function and act as an anti-inflammatory agent. Leader
shows participants where the word flavonols is in the puzzle.
Leader asks:
Did anyone find phenolic acids in the puzzle?
Leader says:
Like the other pigments in blueberries, phenolic acids act as antioxidants
and have also been shown to protect against coronary heart disease and cancer.
Leader says:
The flesh of red grapes also contains flavonols and
anthocyanins which, like those in blueberries, have antioxidant and
anti-inflammatory properties, protect against coronary heart disease and cancer
and enhance the immune system. The seeds of red grapes may also be protective
against coronary heart disease and cancer, help to lower cholesterol and act as
anti-inflammatory and anti-viral agents.
Leader asks:
Did anyone find the word carotenoids? Leader shows participants where
the word carotenoids is on the puzzle.
Leader says:
Watermelon is another promising Arkansas crop. Watermelon contains
carotenoids. Carotenoids are a group of pigments in fruits and
vegetables that include alpha-carotene, beta-carotene, lycopene, lutein and many
others. Their colors range from colorless to red. Carotenoids act as
antioxidants which can help maintain healthy cells and tissues in the eye. The
main carotenoid being studied in watermelon is called lycopene.
Leader asks:
Did you find the word lycopene? Leader shows participants where the
word lycopene is on the puzzle.
Leader says:
The lycopene in watermelon is protective against coronary heart disease and
cancer, and it enhances one’s immune function. Lycopene is also present in
tomatoes. Research has shown that men who eat a lot of tomato products have a
lower risk for prostate cancer. Lutein is another carotenoid present in
watermelon and may have anticancer effects. Lutein is also being studied
for its ability to protect the retina in the eye. Leader shows participants
where the word lutein is on the puzzle.
Leader asks:
Who found the word beta-carotene? Leader shows participants where the
word beta-carotene is on the puzzle.
Leader says:
Spinach has been found to contain the carotenoids beta-carotene
and lutein. Like the carotenoids in watermelon, these pigments may be
protective against coronary heart disease and cancer, help to lower cholesterol,
enhance immune function and promote healthy vision. A recent study funded by the
National Eye Institute reported À connection between a diet rich in carotenoids,
especially leafy green vegetables such as spinach, and a reduced risk of
developing age-related macular degeneration, a blinding eye disease.
An interesting study at the University of Arkansas showed that taste
panelists liked spinach as well as they liked iceberg lettuce on fast food
sandwiches. So, next time you make a sandwich, use fresh spinach instead of
lettuce. It tastes just as good (or better) than lettuce and you will be getting
valuable health protection.
Leader asks:
Who found the word tocopherols? Leader shows participants where the
word tocopherols is on the puzzle.
Leader says:
Research has shown that rice contains components called tocopherols
that are protective against coronary heart disease and cancer, lower
cholesterol, act as antioxidants, protect DNA and enhance immune function. Rice
also contains phytosterols which are protective against coronary heart disease,
lower cholesterol and act as antioxidants.
Another Functional Food of Interest – Soy
Leader says:
A functional food that is not part of the Arkansas study but is being studied
extensively for its functional properties is soy. Soyfoods are thought to play a
preventive role in heart disease, cancer, osteoporosis and may alleviate
menopausal symptoms. Isoflavones in soy are structurally similar to
estrogen and may act like weak estrogens in the body. It is in this capacity
that soy may exert its protective effect on estrogen-related diseases such as
breast cancer and osteoporosis.
Leader asks:
Did you all find the word isoflavone? Leader shows participants where
the word isoflavones is on the puzzle. Leader gives participants a copy of the
puzzle solution.
Leader says:
While there are no magic foods that will make up for an otherwise poor diet
or other poor health behaviors, such as smoking or lack of exercise, eating more
functional foods may help protect you from developing certain diseases. You
can see that there are many beneficial components in functional foods. They may
all work together to protect your health. For this reason, it is better to eat
the foods rather than take supplements. Because supplements are not
well-regulated, they may not contain the phytonutrient in the active form. They
may not contain the phytonutrient at effective levels or even contain it at all.
How can you get an adequate intake of phytonutrients to reap the health
benefits they provide? Eating a plant-based diet that is high in fiber, low in
animal fat and contains 5-9 servings of fruits and vegetables a day is
recommended. Adding low-fat dairy products, especially those with active
cultures, fish, poultry and lean meat will balance your diet and provide the
nutrients and protective zoonutrients to help you be your healthiest.
Leader says:
Increasing the consumption of plant products containing phytonutrients in
your diet should not be difficult or time-consuming. There are plenty of simple
strategies for increasing fruits, vegetables and whole-grains including the
suggestions below:
- Keep fruits and vegetables stocked and in sight.
- Reach for 100% juice instead of coffee, tea or soft drinks.
- Add chopped fruit to cereal, yogurt, pancakes, muffins or even a
milkshake.
- Snack on fresh carrots, celery, broccoli, cauliflower and peppers.
- Add fresh greens, carrots, celery, parsley, tomatoes and/or beans to
your soups.
- Keep dried fruit for a quick snack at home or work.
- Choose more whole-grain cereals and grain foods instead of refined ones.
To increase the consumption of the functional foods currently being studied
in Arkansas and to reap the health benefits of these foods, try some of the
recipes on the accompanying handout.
Handout 1: Functional Foods: Foods That Protect Your Health
Provide each participant with the handout which includes recipes to help
increase their daily servings of functional foods.
Tricia Lawson, RD, LD Extension Graduate Assistant
Rosemary Rodibaugh, PhD, RD, LD,
Extension Nutrition Specialist Introduction
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