McCaffrey's Nutritional Facts- Seasonal Tips

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.

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