WOMEN AGES 50+ FOR MAY 2025

This month’s Diabetes class. The formatting is off because of the new format, but the info is there. I couldn’t just put a link in b/c you have to be logged into the website to get the info.

It’s on functional foods. RVRita in Roswell

Functional Foods

Overview

Functional foods are foods with extra health benefits. These

foods range from cereals with added vitamins to your

average tomato or cup of green tea. Many functional

foods have been shown to prevent diseases and improve

the health of your organs, which improves your overall

health. The goal of this session is to discuss the benefits of

functional foods and to give you tips for adding a variety of

these foods into your diet.

Phytonutrients

A food is often termed functional

because it contains a high

amount of phytonutrients.

Phytonutrients are natural

chemicals found in plants that

protect the plant in different ways.

For example, some phytonutrients

help protect plants against the sun’s powerful rays. When

you eat these plant foods, many of these natural chemicals

provide health benefits to you as well. Phytonutrients are

found in fruits, vegetables, whole grains, soy foods, legumes,

and many herbs and spices. Foods that contain

phytonutrients are often categorized by their color.

1The chart below provides ideas of phytonutrient sources.

Please note that the chart below includes only some foods,

not all foods.

Color Food Source Phytonutrient

Red Apples, kidney

Lycopene

beans, beets,

bell peppers,

cherries,

radishes,

strawberries,

tomatoes,

watermelon

Orange Apricots,

Beta-carotene

cantaloupe,

carrots, mango,

papaya, squash,

sweet potato,

turmeric

Yellow Banana, corn,

Beta-carotene

lemon,

pineapple, star

fruit

Green Artichoke,

Chlorophyll

asparagus,

avocado, bean

sprouts, broccoli,

cabbage,

celery,

cucumbers,

2peas, green tea,

limes, pear

Purple/Blue Berries, eggplant,

Flavonoids

figs, olives,

plumes, prunes,

raisins

Brown/Tan Cauliflower,

Sulfur-containing

coconut, garlic,

phytonutrients

ginger,

mushrooms, nuts,

onions, barley,

brown rice,

quinoa, oats,

wheat

✓ Skill Building Activity: Grocery Shopping for Phytonutrients.

(your coach will lead you through this activity)

Health Benefits of Phytonutrients

Evidence suggests that a diet filled with a variety of

phytonutrient-rich plant foods provides many health

benefits. Benefits include:

➢ Reduced risk of cancer and heart disease

➢ Reduced inflammation

➢ Strengthened immune system

➢ Improved skin health

➢ Sustained brain functioning during aging

➢ Improved liver health

Most phytonutrients also act as antioxidants which protect

our cells from damage.

3Antioxidants

Antioxidants are molecules within some foods that protect

cells from damage. For example, cigarette smoke, and

heavy metals like lead and asbestos are all harmful to our

cells. When cells are damaged, your health may be

compromised. Antioxidants act like an army to protect your

cells from damage.

The presence of antioxidants in a food is another reason it

may be termed “functional”. The chart below provides

some examples of foods high in antioxidants. Notice that

many of the same foods are listed in the chart above.

Again, the chart below does not include all foods.

Eggplant, berries, grapes

Red wine, tea

Sesame seeds, whole grains

Antioxidant Food Source

Anthocyanin Catechins Lignans Lutein Spinach, kale

Polyphenols Thyme, oregano

Phytonutrients vs. Antioxidants

Phytonutrients and antioxidants both have many health

boosting properties. But what are the differences? One

difference is that phytonutrients are found only in plant

foods. Antioxidants are found mainly in plant foods but

some animal foods as well. Antioxidants work solely to

prevent damage to your cells. Phytonutrients may protect

4healthy cells while also acting in other ways to promote

health. For example, a phytonutrient found in cabbage

stimulates enzymes that affect a hormone in your body and

may reduce the risk of some cancers.

Ways to Incorporate Functional Foods

There are many ways to add more functional foods into

your diet.

Here are 4 specific ideas:

1) Eat the recommended servings of fruits and vegetables

each day

2) Eat a range of colorful foods each day

3) Incorporate a wide variety of foods each day

4) Creatively substitute common staples

❖ See Handout: Fruit and Vegetable Serving Sizes

✓ Skill Building Activity: A Rainbow of Functional Foods. (your

coach will lead you through this activity)

❖ See Handout: Shopping List for Functional Foods

❖ See Handout: Functional Food Swaps

Summary

Functional foods are foods that contain health-promoting

molecules like phytonutrients and antioxidants.

Phytonutrients and antioxidants are both natural

5compounds found in plants. There are many health benefits

of functional foods including the reduced risk for many

diseases. By eating a diet that is filled with a wide variety of

colorful plant foods, you can ensure that you are adding

more functional foods into your intake.

❖ See Additional Handouts: Kale Chips, Mashed

Cauliflower, Sweet Potato Fries, Vegetable Stir-Fry

Keep Moving

Take some time to walk around your local farmer’s market

and see what types of phytonutrient and antioxidant rich

foods you can find.

Activities

□ Look over your food uploads for the last week. How

many functional foods did you find?

□ The amount of fruits and vegetables you need to eat

depends on your age, gender and level of physical

activity. With the help of your coach, determine how

many servings of fruits and vegetables you should

aim for each day.

□ Prepare on of the recipes that contain functional

foods this week.

6□ Goal setting: Work with your coach to set one goal

this week associated with this session. Example: I will

eat 3 servings of fresh fruit each day this week.

List your goal here or message it to your coach:

_______________________________________________________

_______________________________________________________

_______________________________________________________

Discussion/Questions

□ Ask your coach to help you determine a realistic

goal for daily servings of fruits and vegetables.

□ Discuss one way you currently incorporate a

functional food into your intake.

□ Let your group members know about a recipe you

tried and share how it tasted.

□ Create a plan for the week to add one new

functional food into your intake. Share this plan with

your group.

“You don’t need a silver fork to

eat good food.”

- Paul Prudhomme

7Fruit and Vegetable Serving Sizes

The amount of servings of fruits and vegetables you need

to eat daily depends on your age, gender, and level of

physical activity.

Your coach can help you create a goal that will ensure

you are incorporating sufficient plant foods into your

intake.

However, it may help to understand the common serving

sizes for fruits and vegetables before meal planning.

Common Serving Sizes for Fruits and Vegetables

✔ ½ cup cooked vegetables

✔ 1 cup raw leafy vegetables

✔ ½ cup vegetable juice

✔ 1 medium-sized piece of fruit

✔ ½ cup chopped, cooked or canned fruit

✔ ½ cup fruit juice (100% juice)

Tips:

When choosing canned vegetables, opt for low sodium.

Choose fruit and vegetable juices that contain no added

sugars and are labeled 100% juice.

Opt for fruit that is canned in water or fruit juice as opposed

to syrup.Shopping List for Functional Foods

Fruit Frozen Food

Avocados

Cantaloupe

Figs

Pineapple

Pomegranate

Frozen berries

Frozen mangoes

Frozen peas

Frozen collard greens

Frozen corn

Vegetables Herbs and Spices

Bell peppers

Kale

Onions

Sweet potatoes

Squash

Turmeric

Garlic

Ginger

Cocoa poweder

Bakery Canned / Dry Items

Whole grain bread

Whole wheat pita

Corn tortillas

Whole wheat tortillas

Dry beans

Brown rice

Quinoa

Nut butter

Mixed nuts

Sunflower seeds

Chia seeds

Ground flax seeds

Other

_________________________________________________________

__________________________________ _______________________Functional Food Swaps

Incorporating more functional foods into your diet may be

as simple as swapping out common staples for more

nutrient-dense options.

Below are easy swaps you can make:

Common Staple Functional Food Swap

Potato chips Kale chips or zucchini chips

Mashed potatoes Mashed sweet potatoes

White rice Brown, wild, or black rice

White bread Whole wheat bread

Flour tortilla Corn tortillas or whole wheat

tortillas

Milk chocolate Dark chocolate

Beer Red wine

Cappuccino Herbal tea

Ground beef Lentils

Cheese Avocado

Mayonnaise Hummus

Salt Garlic, lemon juice or vinegar

Creamy Ranch salad dressing Tahini and lemon juiceKale Chips

Kale is an excellent source of antioxidant vitamins A, C,

and K and phytonutrients.

The fiber content of this cruciferous vegetable adds

additional health benefits.

Try this quick and delicious alternative “chip” to give your

body a healthy boost.

INGREDIENTS:

● 1 head kale, washed and thoroughly dried

● 2 Tbsp. olive oil

● Sea salt, for sprinkling

DIRECTIONS:

1. Preheat the oven to 350°F.

2. Remove the ribs and stems from the kale, leaving only the

leaves.

3. Cut leaves into 1 ½” pieces.

4. Toss with olive oil and salt, and lay out on a baking sheet.

5. Bake until crisp (for about 5-10 minutes), leaves should just

be beginning to brown.

* Cook’s Note:

Try adding a sprinkle of your favorite spice, seasoning or

Parmesan cheese for added flavor.Mashed Cauliflower

This recipe is a nutritious and is a lower calorie alternative

to mashed potatoes .

INGREDIENTS:

● 1 large head cauliflower, cut into florets

● 3 cups chicken broth

● 3 Tbsp. of butter

● 1 cup shredded white cheddar cheese

● ¼ cup grated Parmesan

● Salt and pepper to taste

DIRECTIONS:

1. Bring cauliflower and chicken broth to a boil in a large

saucepan over high heat.

2. Reduce to medium heat and let simmer for 10 minutes.

Uncover and increase to medium-high heat for another 10

minutes. This will allow the cauliflower to soften as the

cooking liquid reduces to about ½ the original amount.

3. Remove from heat and add butter and cheese. Mash

with potato masher or use electric mixer on low until the

cheese has melted and the texture is smooth.

4. Season with salt and pepper as needed.Sweet Potato Fries

Sweet potatoes are an excellent source of

beta-carotene, a phytonutrient with many health benefits.

This recipe is a tasty twist on traditional fries.

INGREDIENTS:

● 2 medium-sized sweet potatoes

● 1 ½ Tbsp. olive oil (a couple of tablespoons or so, just

enough to lightly and evenly coat the fries)

● Salt, pepper and spices (cinnamon, cayenne, cumin,

curry powder, and paprika are all good options)

● 1 Tbsp. cornstarch (optional, can make fries crispier)

DIRECTIONS:

1. Preheat the oven to 425° F.

2. Peel the sweet potatoes and cut them into fry wedges or

rounds.

3. Toss the uncooked fries in a mixing bowl with cornstarch

(optional), olive oil, and seasonings. Mix thoroughly.

4. Pour the fries directly onto a baking sheet; arrange fries in

a single layer.

5. Bake for 25-30 minutes, flipping once during baking.Vegetable Stir-Fry

INGREDIENTS:

● 1 Bell pepper, sliced

● 1 cup button mushrooms

● ½ yellow onion, sliced

● 1 medium zucchini, sliced

● 1 Tbsp. butter, olive oil or refined coconut oil

● Dash of salt & pepper

● 3 - 6” whole wheat tortillas

DIRECTIONS:

1. In a saucepan over medium heat, melt butter or oil.

Add in sliced veggies & mushrooms.

2. Lightly season with salt & pepper.

3. Cook veggies until they begin to soften (you want

them to still have a bit of a crunch).

4. Layer in tortillas & enjoy!

Pair with a side of Spanish rice, refried beans, lettuce, and Pico

de Gallo for a real restaurant experience at home!

Barbie

 - my DH will be gone 10 years in July. I still talk out loud to him at times (not as much as in the beginning). I have talked about my anger of him leaving, I have cursed over the stuff he was always going to do and I got left with the mess, I talk to him about the kids and grandkids and other various things. I have also given myself permission to not feel guilty for not missing some of the junk. Choosing which show to watch is an amazing freedom. Buying the food I want. Not having some of the disturbance that increased as his depression and other issues increased. You are doing great!