Win the Battle Against

Seasonal Illness
By: Rachel and Taelin,
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, Do they work?
Recipe time
Activity time
Objectives
By the end of this session you will be able to ..

1. Differentiate fruits and vegetables high in different antioxidants.

2. Illustrate one technique you will adopt to increase water consumption.

3. Assemble a meal that features one immune-fighting ingredient.

Two Truths and a Lie
1. Yellow peppers have more vitamin C than oranges.

2. Vitamins in supplements are less effective than vitamins in food.

3. Chicken noodle soup is a great cold-fighting food because chicken has

high antioxidants.
Two Truths and a Lie
1. Alcohol helps when youre sick because it kills the germs.

2. Gatorade is not necessary for treating the common cold.

3. Your gut is responsible for a major part of your health.

Two Truths and a Lie
1. The color of food helps us identify which nutrients they may be

high in.

2. Catching a cold cannot be prevented.

3. Herbal teas may be beneficial in aiding immune function.

The Immune System
Pathogens enter body Immune cells attack Our cells need:

Nutrients (vitamins &

minerals)
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
Phytochemicals: beta-carotene (provitamin A), lycopene, other
flavonoids
Vitamins and minerals: vitamin C and E, selenium

http://superfoodly.com/orac-values/
Types of Foods
Phytochemicals
Beta-carotene (provitamin A): carrots,
dark orange fruits, butternut squash
Lycopene: tomatoes, pink grapefruit,
watermelon, other pink foods
Flavonoids: brown & blues like tea,
cocoa, berries, wine

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
Beef, shrimp, kidney
beans
More available in animal
foods than plant foods
Lozenges at the start of
a cold minimize effects.

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
Probiotics: the good bacteria or live cultures
Yogurt, aged cheeses, sauerkraut
Prebiotics: natural, non-digestible food ingredients that
promote growth of healthy gut bacteria
Fuel for probiotics
Bananas, onions, garlic
Contribute to a healthy immune system

http://www.gutspace.com/prebiotics-and-probiotics-101/
Whole Foods vs. Supplements
Needs should be met primarily
through food.. - 2015 DGA

Functional Foods
Treatment vs Prevention
Supplement Regulation
Who needs supplementation?
Malnutrition
Illness, disease, disorder
Lifestages
Injury, trauma
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/
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?
Hydration Sabotages
Substances that promote urine
loss

Ex: caffeine (tea, coffee, soda,

energy drinks), soda, juice,
alcohol, certain medications

Displaces water

https://medium.com/life-hacking-2/complete-guide-on-how-ca
ffeine-affects-our-body-and-alternatives-to-coffee-to-try-1ea75
b8656
Herbal Remedies
Echinacea
Used to treat common cold
Green tea
Antioxidants
Peppermint
Vitamin C
Soothing factor
Garlic
Contains selenium
Reduces cold/flu severity
Ginger
anti-inflammatory http://www.mnn.com/health/fitness-well-being/quiz/how-much-do-you-know-about-herbal-natural-remed
ies
Adding in Immunity
Try a new recipe
i. New soup!
Add a food to a classic favorite
i. Ginger in chicken noodle
Swap out for a more nutrient
dense food
i. Sweet potato mash
Mask bitter flavors with delicious
flavors
i. Kale smoothie with banana
http://www.tgiscatering.com/2013/11/fall-vegetables/
Adapt
Your
Favorite
Recipe!
Goal for Today

At your next meal, identify what colors are

and are not on your plate.

Make it a goal to add the missing colors

(antioxidants) by the end of the day.
 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