NUTRITION

Functional Foods

by Sabine Weber Morris

Functional foods are foods that may provide health benefits beyond basic nutrition. All foods are considered functional because they supply our bodies with nutrients essential for good health. Without a daily supply of nutrients such as vitamins, minerals, carbohydrates, proteins, fats, and water, our bodies would develop health concerns quite rapidly, which could lead to long term debilitation and even death. But foods that are classified as "functional foods" may enhance a person's health when they are eaten on a regular basis, in adequate amounts, and as part of a varied diet. These foods include everything from plant foods like fruits and vegetables to fortified or enhanced foods like iron fortified cereals.

The beneficial component in the food may be a phytochemical. Phytochemicals are simply plant chemicals that protect the plants against damage from oxygen radicals, a viral attack, harsh weather and improper handling. These chemicals may act similar in the body by blocking cancerous substances, protecting the body against cell damage from oxidation and stopping tumor growth. Plant foods such as fruits, vegetables, grains, dried beans and peas (legumes), nuts, and seeds all have phytochemicals, which occurs naturally in the food or it may be added to the food to help promote a certain outcome. For example, calcium is added to juices to help prevent osteoporosis.

Functional foods may play a role in the in preventing health concerns such as cardiovascular disease, cancer, osteoporosis, osteoarthritis and eye health.

How To Start Eating Functional Foods
Instead of focusing on what to take out of the diet for health look at what should be added back into the diet to promote health. Planning meals and snacks this way will result in automatically replacing less healthy foods with more functional foods. The more whole foods and less processed foods eaten the more phytochemicals taken in. Processed foods including foods made with sugars, white flour, and chemical additives usually have much of the beneficial components removed. Meal planning should start with a basis of choosing whole plant foods including whole fruits and vegetable, nuts, seeds, and beans, oats and whole grain rice to name a few.

The following are quick and easy ways to eat functional foods:

• Eat yellow-orange and dark green fruits and vegetables every day
  (For example: broccoli, tomatoes, cantaloupe, carrots, sweet potatoes and spinach)
• Aim for 5-10 servings of fruits and vegetables per day
• Use fish 2 to 3 times per week
• Replace coffee with green and black tea
• Add nuts, seeds, beans, and berries to cereals, salads, or just as a snack
• Mix soy nuts, seeds, whole grain cereal, and dried fruit as a healthy trail mix
• Use silken tofu in place of sour cream for a vegetable dip
• Mix tuna salad with grated carrots, red peppers, onions, and garlic
• Try to eat more grains such as buckwheat, barely, bulgur, and oats
• Use soy nut or almond butter on whole grain toast
• Use soy milk in soups, cereals, puddings or just to drink
• Drink purple grape juice at night in place of beer or a drink
• Stir fry fresh vegetable with olive oil and garlic as a side dish at dinner
• Mix yogurt with fresh berries, bananas, and sunflower seeds

Concerns With Functional Foods
Because there are a wide variety of foods classified as functional, serious health concerns are beverages and other foods with herbal additives. Foods with added vitamin C, vitamin E, calcium, extra fiber and folate are considered safe in the doses added to foods, but herbal additives are a different story. Some herbals are not to be mixed with other herbal products or are not effective when taken in a single dose as in from a single beverage. The amounts of the herbal additives are unknown in most cases. Therefore, the product may have little benefit if any.

Finding More Information
University of Illinois Functional Foods
International Food Information Council
American Dietetic Association

OATS-TO-GO
By Food and Health Communication, Inc.
2 Cups Rolled Oats
2 Cups Skim or Soy Milk
1-Tbsp. Raisins
1 Apple, cored and diced
1 Banana, peeled and sliced
1-Cup Vanilla flavored yogurt
2 Tbsp. Sunflower seeds, flaxseeds, or almonds (optional)

Mix the rolled oats and milk together in a medium sized bowl. Add the rest of ingredients and mix well. Serves 4 (1-1/2 cup servings). Each serving: 283 calories, 3 grams fat, 90 milligrams sodium, 52 grams carbohydrate, 6 grams fiber, 12 grams protein.

Sabine Weber Morris, MS, RD, CDN (adknutrition@msn.com), is a registered dietitian and certified nutritionist. She is the owner/operator of Adirondack Nutrition Consulting in Lake Placid, and enjoys skiing, snowshoeing, hiking, running, biking and rock climbing.

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