1. What are four basic superfoods? What does each one do for our health and wellbeing? Walnuts – are an excellent source of Omega 3 fatty acids, which are beneficial for your skin, blood pressure and weight. Oatmeal – helps keep you feeling full and well nourished. It’s especially beneficial for people who have high cholesterol, because oatmeal contains beta-glucan, a fiber proven to lower cholesterol by as much as 23 percent. Avocados – Contain monounsaturated fats (the good fats). One of the fats, oleic acid, has been shown to significantly decrease you LDL cholesterol (bad kind) while promoting the HDL cholesterol (bad kind). Salmon – high in Vitamin D, omega-3 fatty acids. Vitamin D protects the immune system and fights off infection.
2. How does the food pyramid work here? Is this a good tool or have you discovered another? How will you measure success? Take a manufactured food and read the label. What are the ingredients? Why would this not be a superfood?
The four basic super foods are part of the food pyramid. It is easy to add them to your food plan to increase the nutritional value to your meals. I find that it is a good tool to use when planning meals. It is well balanced and easy to understand. There is also the myplate diagram that the government as also put out. It is another way to look at planning your meal. I would measure success with maintaining a healthy weight. Food label – Corn, Corn oil, and Salt. This is most defiantly not a superfood because it is lacking the omega 3 fatty acids, high value vitamins.

3. Obesity and lack of nutrition cause many health problems. List a disease or condition, and research the best diet and superfoods to fight the condition you selected. Make a menu for a week.
Cardiac disease is vary prevalent in the state where I grew up. I have several family members that have been affected by it. The best diet for people with cardiac disease is low in fat and salt.

Day One:
BREAKFAST
1 Cup 1% Milk
1 Orange, medium
1 1/2 Cups Cheerios
MORNING SNACK
1 Oat Bran Muffin, small
LUNCH
Lentil Salad with Salmon
1 Cup Cantaloupe
1 Whole-Wheat Roll
AFTERNOON SNACK
1 Ounce Dry Roasted Salted Peanuts
4 Ounces Carrot Sticks
DINNER
Sweet Potato Casserole
3/4 Cup Steamed Green Beans
Turkey with Pan Gravey
1 Cup Salad Mix
2 Tablespoons Vinegar & Oil Salad Dressing
3/4 Cup Nonfat Frozen Yogurt
Day Two:
BREAKFAST
1 Cup 1% Milk
1 Banana, small
1 Whole-Wheat English Muffin
1 Tablespoon Peanut Butter
MORNING SNACK
Zucchini-Walnut Loaf
2 Apricots
LUNCH
3/4 Cup Brown Rice
Pan-Seared Salmon with Fennel & Dill Salsa
1 Cup 1% Milk
AFTERNOON SNACK
1 Peach, medium
1 Ounce Whole-Wheat Pretzel
DINNER
3/4 Cup Cooked Couscous
3/4 Cup Steamed Broccoli
3 Ounces Chicken Breast, Without Skin
Green Goddess Salad
1 Cup Strawberries

Day Three:
BREAKFAST
3/4 Cup Oatmeal
1 Cup 1% Milk
1 Cup Blueberries
1 Tablespoon Walnuts
MORNING SNACK
1 Nectarine, medium
6 Ounces Low Fat Yogurt
LUNCH
Grilled Shrimp
3/4 Cup Brown Rice
1 Pear, medium
AFTERNOON SNACK
1/4 Cup Salsa
1 1/2 Ounces Baked Tortilla Chips
DINNER
Wok-Seared Chicken Tenders with Asparagus & Pistachios
1 Cup Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
3/4 Cup Quinoa
1 Whole-Wheat Roll
Strawberries-and-Cream Parfaits

Day Four:
BREAKFAST
Fruit and Soy Smoothie
MORNING SNACK
6 Ounces Nonfat Plain Yogurt
2 Tablespoons Granola Cereal
LUNCH
1 Cup 1% Milk
Tex-Mex Taco Salad
2 Kiwis
2 Corn Tortillas
AFTERNOON SNACK
1 Cup Blackberries
2 Gingersnap Cookies
DINNER
1 Whole-Wheat Roll
1 Cup Salad Mix
4 Teaspoons Vinegar & Oil Salad Dressing
Baked Cod with Chorizo & White Beans
1 Cup