Win the Battle Against

Seasonal Illness
By: Taelin and Rachel,
Keene State College Dietetic Interns

Schedule

Ice-Breaker- Table Groups

Antioxidants? Where are they found?
Activity; groups
Healthy Gut, Happy you. Pre & probiotics
Whole foods, Supplements & Optimal Intake
Hydration & Health
Visuals
Herbal remedies. Does it work?
Recipe time
Activity time

Objectives
By the end of this session you will be able to ..
1. Differentiate fruits and vegetables high in antioxidants based on their color.
2. Illustrate one technique you will adopt to increase water consumption.
3. Assemble a meal that features one immune-fighting ingredient.

1.

Two Truths and a Lie

2.

1.

3.

2.

3.

Yellow peppers have more

vitamin C than oranges
Vitamins in supplements are
less effective than vitamins in
food.
Chicken noodle soup in a great
cold food because chicken has
high antioxidants.

1.

2.
3.

Alcohol helps when youre sick

because it kills the germs.
Gatorade is not necessary for
treating the common cold.
Your gut is responsible for a
major part of your health.
Food color helps us identify
which nutrients they may be high
in.
Catching a cold cannot be
prevented.
Herbal teas may be beneficial in
aiding immune function.

The Immune System

Pathogens enter body Immune cells attack

Our cells need:

Nutrients
Energy
Water

*Other health factors include

Basic hygiene
Rest
Food safety

Antioxidants

Molecules that destroy free radicals

Body relies on receiving them from food sources
Beta-carotene (provitamin A), lycopene, vitamin C and E, selenium

http://superfoodly.com/orac-values/

Types of Foods

Beta-carotene (provitamin A):

carrots, dark orange fruits,
butternut squash
Lycopene: tomatoes, pink
grapefruit, watermelon
Vitamin C: peppers, broccoli, citrus
fruits
Vitamin E: sunflower seeds,
almonds, peanut butter
Selenium: brazil nuts, tuna, halibut
http://www.alterecofoods.com/rainbow-diet/

Zinc

Taps brakes on the

immune response
Works best in the form
of a lozenge
Beef, shrimp, kidney
beans
More available in animal
foods than plant foods
http://allrecipes.com/recipe/12775/spicy-grilled-shrimp/

Activity Time
In your table groups, sort through the food models
and categorize them by which immune property they
contain the most of.

*Hint: color may be a great indicator

Healthy Gut, Healthy You

Prebiotics: natural, non-digestible food ingredients that

promote growth of healthy gut bacteria

Fuel for probiotics

Bananas, onions, garlic

Probiotics: the good bacteria or live cultures

Contribute to a healthy immune system

Yogurt, aged cheeses, sauerkraut

http://www.gutspace.com/prebiotics-and-probiotics-101/

Whole Foods vs. Supplements

Needs should be met primarily
through food.. - 2015 DGA

Functional Foods
Supplement Regulation
Treatment vs Prevention
Who needs supplementation?

Malnutrition
Illness, disease, disorder
Lifestages
Injury, trauma

If you knew that you would never

get sick again, but all you could eat
were pills, would you?

Food Intake & Age

Age can affect calorie and nutrient

intake

By age 70, most men decrease food

intake by 50% and women by 33%

Variety in food choices decline

Age affects ability to fight germs

http://lightscameraspatula.com/chipotle-chicken-meal-prep-w-roasted-sweet-potatoes-and
-green-beans/

Cooking Methods to Avoid Nutrient Loss

Folate and vitamin C = main

nutrients lost (boiling)

Steam > boil

Microwave = A okay

Canned veggies dont need to be

re-cooked

Quickly cook veggies like

asparagus, broccoli, green beans,
and snow peas
http://cooking.stackexchange.com/questions/22339/difference-between-boiling-and-steaming-veget
ables

Hydration

Sensitivity to thirst declines

in older individuals
2 L of water a day
Fruits and vegetables can
help hydrate!
Tips:

Infuse water with fruit

Make smoothies

Water bottles help you drink

before you notice youre thirsty
http://health.allwomenstalk.com/ways-to-stay-hydrated-this-summer/4/

Diuretics

DEF: Substances that

promote urine loss

Caffeine (tea, coffee, soda),

alcohol, certain
medications

*Soda, juice, energy drinks

https://medium.com/life-hacking-2/complete-guide-on-how-caffeine-affects-our-body-and-alternatives-to-coffee-to-try-1ea75b8656

How Many Bottles are 2 L

We have several visual examples of what drinking 2 liters
may look like.
Pair and Share:
Which seems the easiest way for you?
What ideas do you have for incorporating more
fluids into your life?

Herbal Remedies

Echinacea

Green tea

Used to treat common cold

Antioxidants

Peppermint

Garlic

Ginger

Vitamin C
Contains selenium; reduces
cold/flu severity
anti-inflammatory
http://www.mnn.com/health/fitness-well-being/quiz/how-much-do-you-know-about-herbal-natural-remed
ies

Recipe Ideas

Butternut squash soup

Ginger-carrot soup
Blueberry smoothie
Pomegranate Almond Salad
Chicken Noodle Soup
Sweet Potato mash
Kale and bean soup
Tuna Melt with Tomato
Cruciferous Slaw
Satsuma Muffins
Stuffed peppers

http://www.tgiscatering.com/2013/11/fall-vegetables/

Adapt
Your
Favorite
Recipe!

Let food be thy

medicine and
medicine be thy
food.
- Hippocrates
http://healthimpactnews.com/wp-content/uploads/sites/2/2016/04/Beetroot-with-leaves.jpg

Citations

https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=401&nutrient2=&nutrient3=&
subset=0&sort=c&measureby=m

Mahan, L. Kathleen., Escott-Stump, Sylvia., Raymond, Janice L.Krause, Marie V. (Eds.) (2012) Krause's food & the nutrition care process
/St. Louis, Mo. : Elsevier/Saunders,

http://www.eatright.org/resource/homefoodsafety/safety-tips/food-poisoning/getting-the-most-flavor-and-nutrients

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682456/

http://www.pcrm.org/health/diets/ffl/newsletter/hydrating-through-fruits-and-veggies

https://cenovis.com.au/simple-ways-to-strengthen-your-immune-system/

http://www.ncbi.nlm.nih.gov/pubmed/24554461

http://researchnews.osu.edu/archive/zip8.htm

USDA Table of Nutrient Retention Factors Release 6 https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf

http://www.eatright.org/resource/food/vitamins-and-supplements/dietary-supplements/vitamins-minerals-and-supplements

https://www.washingtonpost.com/lifestyle/wellness/2015/07/07/e25cee76-203b-11e5-84d5-eb37ee8eaa61_story.html