


Another Year. Another Dieting New Year’s Resolution?
It
happens every year, the promise to eat healthier and lose weight in
the process. Unfortunately, even the best made plans can come to a
dead end. Making changes in your diet can be difficult, especially
when you try for a major overhaul. With that in mind, the best advice
is to KEEP THINGS SIMPLE! Try concentrating on one area in your diet
that you might be able to improve upon and go for it. Whether it is
drinking less soda or increasing your fruit intake, every change in
the right direction will make a difference in the long run. Refer
to www.mypryamid.gov to find out more information regarding the 2005
Dietary Guidelines.
Basically, the Guidelines emphasize:
• Fruits. vegetables, whole grains and fat free or low fat milk and
milk products,
• Consumption of lean meats, poultry, fish, beans, eggs and nuts.
• Decrease intake of saturated fats, trans fats, cholesterol, sodium
and added sugars.
Check
out the information below on whole grains and fiber. Can you tweak
your diet to increase the fiber in your diet? Just a word of caution,
GO SLOWLY when increasing fiber in your diet. Too much too soon may
cause some unpleasant stomach upset.
EAT MORE WHOLE GRAINS AND HIGH FIBER FOODS. Make at least 3 of your
servings of grain products whole grains and aim for 25 grams of fiber
each day. Fiber helps you feel full, so it may help you with your
weight management efforts!
What is a whole grain?
Whole grains include the entire seed of a plant, including:
•
Bran – the outer layers of the grain which is rich in B vitamins,
antioxidants , trace minerals and dietary fiber.
• Endosperm – the inner part of the gain that contains protein, carbohydrate
and small amounts of vitamins and minerals.
• Germ – the germ is what sprouts, generating a new plant. The germ
contains B vitamins, trace minerals, healthy fat and some protein.
Eating whole grains on a regular basis can reduce the risk of many
chronic diseases including heart disease, cancer, diabetes and obesity.
When
looking for whole grains, choice foods where the first ingredient
listed contains the word “whole,” such as “whole wheat flour”
• Acceptable whole grains include: amaranth, bulgur wheat, cracked
wheat, millet, oat groats, oatmeal, barley, quinoa, wheat berries,
spelt, buckwheat (kasha), popcorn, cornmeal, whole grain rye, brown
rice and wild rice.
• Look for the whole grain health claim on the food product labels:
“Diets rich in whole grain foods and other plant foods and low in
total fat, saturated fat, and cholesterol may help reduce the risk
of heart disease and certain cancers.”
• Look for the whole grain stamp designed by the Whole Grain Council.
o Good Source of Whole Grains – contain at least 8 grams of whole
grains per labeled serving which is ½ serving of whole grains.
o Excellent Source of Whole Grains – contain at least 16 grams of
whole grains per labeled serving, which is 1 serving of whole grains.
o 100% Whole Grain/Excellent Source – at least 16 grams of whole grain
per labeled serving, without any refined grains.
• The USDA defines a serving of whole grain equal to 16 grams of whole
grain ingredients
o 100% Whole grain breads – 1 slice of bread
o 100% Brown Rice – ½ cooked
o 100% whole wheat pasta – ½ c cooked
• Do not confuse whole grains with the term fiber. Whole grain foods
are rich in fiber, but the whole grain grams do not translate to the
same amount of fiber.
• For additional information on whole grains, recipes and much more,
click on to www.wholegrainscouncil.org.
By the way, The Dietary Recommendations are updated every 5 years,
Stay tuned for the 2010 Dietary Recommendations!
PRODUCE POWER!
The
average American eats only three servings of vegetables a day.
This is a far cry from the nine daily servings recommended for a
person consuming a 2,000 calorie diet based on the new food
pyramid.
Don't fret, the serving sizes are reasonable. For most fruits and
vegetables, the serving size is one-half cup. For leafy greens,
the serving size is a cup.
For fresh fruit, you are looking for a medium sized piece. A
serving of fruit or vegetable juice is 6 ounces.
Remove the obstacles. If you don't like the taste. . .
Disguise it! Add veggies to dishes you already eat, such as
pizza, sauces and stews. In a casserole recipe, substitute
vegetable juice for water. Enhance the flavor of vegetables by
adding a little fat, such as olive oil, slivered almonds or a
small amount of melted cheese.
Change the texture. . .Prepare soup by pureeing broccoli or
cauliflower. Add low fat milk for a creamier texture
Jazz up veggies in a salsa. . .
use a traditional tomato salsa or
make your own by combining red or green pepper, black beans,
corn, scallions, cilantro, lime and red wine. You can even add
mango or avocado… the possibilities are endless.
If you don't like to waste. . .
Avoid wasting spoiled produce by
stocking up on less perishable vegetables. Carrots, cabbage and
some squashes keep better than tomatoes, lettuces and fresh
fruits. While fresh is traditionally best, it is a good idea to
stock up on canned beans and tomato products. Don’t forget the
dried and canned fruit!
Frozen fruits and vegetables count too! Try adding a bag of
frozen vegetables to cooking pasta about 2 minutes before it is
done. Simply drain and sprinkle with a little olive oil and
Parmesan cheese for pasta primavera.
Use breakfast as an opportunity to add fruit and vegetables to
your diet. Add vegetable to scrambled eggs or mix fruit into
cereal and yogurt.
If you don't have time. . .
Use convenience vegetables and fruits. Enjoy baby carrots, grape
tomatoes, or celery sticks or purchase already cut up vegetables
and fruits available at McCaffrey's.
Use your microwave to cook vegetables. . .
It does not get much easier than
placing your veggies in a microwave dish with a little water.
Simply the touch of a start button!
When ordering out, request extra veggies on a sandwich or
request a side salad instead of French Fries.
For more information on fruits and vegetables, click on to
www.cdc.gov. Click on the
Healthy Living box and look for the 5-a-day fruits and
vegetables link. You will find recipes, tips and resources at
your finger tips.
Who said it would be difficult to boost your intake for fruits
and vegetables?
|

Jill Kwasney, MS, RD
|
Do you have questions about
nutrition facts (or fiction) you read in newspapers or
magazines? Do you want to know the best way to
cook an artichoke? Or are you curious about the
nutritional value of capers?
Send your questions to Jill Kwasny,
MS, RD at:
McCaffrey's Supermarket
2200 Cabot Blvd. W.
Langhorne, PA 19047
or email her by clicking
here.
Or drop your questions off at
the courtesy counter of your McCaffrey's Store. We
will respond to your inquiry as quickly as possible.
|
Yardley
215-493-9616
|
Princeton
609-683-1600 |
West Windsor
609-799-3555 |
Wine and Spirits
609-799-0530 |
Langhorne
Commissary
215-752-9440 |
|
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