Whole Grains in Your Diet by Sophia Cable (Guest Author)

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Introduction:  In the nutrition class I teach, students were asked to write a blog post on a nutrition topic.  One of those students, Sophia Cable, wrote an interesting blog post on a whole grains.  Students were also asked to conduct some of their own “research” on their nutrition topic and that research is shared in her post.   I welcome Sophia Cable as a guest author for this week’s blog post.

Grains are commonly thought of as bread, rice, pasta, and oats.  Many people think that they should not be eating bread daily, or that they should never eat a plate of spaghetti.  This is not true. Foods like this can be very healthy and beneficial to incorporate into your diet.  The only thing is to make sure to choose the healthier options.  You may be asking how can bread or pasta ever be healthy?  The answer is simpler than you would think…choose whole grains.

To gather a little more information about what people think and know about whole grains I asked a couple of people a few questions.  My first question was “What are the health benefits of eating whole grains vs. refined grains?”  Overall, the answers from the participants were equal with their answers being that whole grains have more nutritional value, and some people simply said that they were not sure on the health benefits, or even the difference between the two grains.  The second question I asked was “Do you have whole grain items in your diet?  If yes, what are they?”  The answers to this question were a little different.  I had a couple people explain that they are not sure, and that they do not necessarily check the nutritional labels, or that they do not know how to tell when something is whole grain.  The other participants told me that they try not to eat bread, pasta, crackers, etc., and someone told me that they buy brown bread, and they think it is whole grain bread.  The last question I asked was “What foods do you think would be considered whole grain?”  The answers to this question were a little better, and more knowledgeable than the other two.  The answers included; brown rice, brown whole wheat bread, oatmeal, Cheerios, and someone mentioned bread with grains/ oats in it.  After asking the participants my questions I realized that people do not exactly know what types of grains they should eat, and why they should be eating them.

Whole grains are grains that include all parts of the grain.  To further this explanation, there are three parts to the grain kernel; germ, bran, and endosperm.  Whole grains could be in whole form, or the grains could be ground into flour, but still keeping all three parts of the grain kernel during this grinding process. 

 

Whole grains contain all 3 parts of the grain kernel.

There are many health benefits that come with choosing whole grain items instead of the processed, less nutritional foods.  Whole grains have the complex carb – fiber, also the B vitamins (thiamin, riboflavin, niacin, folate), and many minerals (including iron, magnesium, and selenium).  Fiber will help reduce your blood cholesterol, and lower your risk of heart disease.  The vitamins mentioned play a big role in your metabolism and eating whole grains promotes a healthy immune system.  Lastly, the minerals in these grains help with the transportation of oxygen in your blood, absorption, bone, cell, and immune system health.  A few other benefits would include healthy digestion, and weight management.  Eating whole grains before and during a pregnancy will help you have a better nutrition.  It is recommended that at least 50% of your grains should be whole grains.

Now that you know the anatomy of the grain, nutritional value, and health benefits, it is time to change your diet.  This information may be overwhelming, but there are many simple options to replace, or add to your diet.  A few examples of whole grains are; barley, brown rice, buckwheat, cracked wheat, oatmeal, and popcorn.  There are many options where whole grains could be grounded into the flour that makes bread, pasta, and crackers.  Some popular snacks like Sun Chips, Goldfish crackers, and Ritz crackers offer whole grain options. 

A healthy whole grain chip.

    It is as simple as ordering brown rice instead of white rice, or looking at the ingredient list on the back or side of your bread, or box of crackers.  Look for the word, “whole” such as whole wheat, whole corn.  The health benefits are worth it, and whole grains have many of the needed vitamins and minerals you may be missing in your current diet. 

Sources:   MyPlate, whole grains, Whole grains 101   Image Sources:  Bread    , Grain anatomy , Ritz Crackers

Enjoy your Thanksgiving dinner without adding guilt to the menu

Who isn’t ready for Thanksgiving with all that great food to eat?  We have some great cooks in our family and they cook up a storm and bring lots of different main dishes, side dishes and desserts.   Last year I provided some tips on how you can enjoy the Thanksgiving feast and all those leftovers without ending up gaining weight over the long weekend.  Not exactly an easy thing to do but some of these tips may help you stave off groaning when you get on the scale after the Thanksgiving break.  No, I am not recommending dieting – who wants to skimp on all the good food?   And Thanksgiving is a day not to be on a diet but a day we can enjoy every bite but not gain a lot as a result.  A couple of years ago I blogged about enjoying a guilt-free Thanksgiving.  How can you make some slight modifications in your Thanksgiving feast and still enjoy a tasty meal? What are some suggestions for enjoying all the food but not tip the scales days later?

Credit to Williams Sonoma.

Consumer Reports wrote an article:  “Good to the Last Gobble” in which they outlined how many calories Americans eat at the Thanksgiving feast.  They cite the Calorie Control Council (who knew there was such a Council?) that says we consume 4,500 calories or more at our Thanksgiving feast.  That is a lot of calories for one meal, especially since our daily calorie intake should be between 1600 – 2000 for adult women and 2000 – 2400 for adult men.  (If you are active, you can take in more calories during the day.  Check out the chart at “Estimated Calorie Requirements”).  Consumer Reports suggest a meal with all the sides and dessert racks up about 1700 calories.  How did all these calories add up in their Thanksgiving feast?

Food	Calories
Sweet potatoes, candied 4 ounces	187
Green Bean Casserole ½ cup	227
Cranberry Sauce ¼ cup	102
Turkey 3.5 ounces, white meat	177
Stuffing ½ cup	195
Mashed potatoes 1 cup	237
Gravy  ¼ c.	25
Cornbread 3x3 inch piece	198
Pumpkin pie 1/8 of 9 inch	280
Red wine 5 ounces	125
Total Calories	1753

You can enjoy the typical Thanksgiving meal with everything and still keep the calories well under the 4500 some people feast on.  At our house, we modify recipes to be a little less in calories but not less in taste.  My husband makes the pumpkin pie from scratch.  He uses Low fat 2% Evaporated milk in place of whole evaporated milk.  He cuts the sugar slightly from the recommended ¾ cup to ½ cup.  No cuts in the spices or other ingredients and the pie is quite tasty.  Actually, everyone comments as to how good his pumpkin pie tastes.  Maybe because the taste is not all sugar and the pumpkin flavor comes through.  He also makes the cranberry sauce from fresh cranberries.  When making his cranberry sauce, he cuts the sugar from the 1 cup recommended amount to ¾ cup.  A little tangier but the taste of the cranberries is even better.  I make a sweet potato casserole with a recipe from Southern Living.  I alter the recipe slightly reducing the butter a bit (but using real butter) and cutting back some on the sugar.  No cuts though on the marshmallows or crusty Corn Flake topping.  My daughter makes an awesome pecan pie with a recipe from Cooking Light.  Some oatmeal is used for thickening and it cuts back on some of the corn syrup.  The pie is delicious – not low calorie but less calories than it would have with each serving providing about 311 calories.  A good thing since WebMD notes that a slice of the traditional pecan pie with whipped cream can top 800 calories.  

Use 2% milk to cut fat calories but not the taste. 

Some other suggestions to enjoy your day, eat all the delicious food, but not tip the scales for days afterward: 

• Taste everything – but watch how much – smaller servings of some entries.
• Save room for seconds – yes, if there is a food you really like, take a small 1^st serving, then enjoy a second serving if you like.
• Exercise – Thanksgiving morning go for a walk or enjoy some type of exercise.  Then after you eat – walk again or be sure to add in some exercise Friday morning.
• Skip foods you don’t really like – no reason to add in a lot of calories for a food you don’t really enjoy.
• Do other things beside eating – some families go for a family walk after the meal, some families put a puzzle together or play a board game.
• Clear the table – put away the food and pack a lot of leftovers for guests to take with them.

Try some substitutions and other suggestions:

• Instead of mashed potatoes serve roasted baby potatoes.
• Cranberry sauce – use as a relish not a main dish, and cut back a little on the sugar as noted above.
• Eat breakfast – don’t skip meals on Thanksgiving day or you may find yourself snacking all day long.
• Don’t forget the water – stay hydrate.
• Pete Thomas of the Biggest Loser recommends:  “You probably won’t lose weight during the holidays, but with careful planning you can avoid gaining weight.”
• Eat those veggies – usually lower in calories and fills you up.

The main advice on Thanksgiving, Enjoy Every BITE, enjoy it all and enjoy the day!   

 

Happy Thanksgiving!

Sources:  article, calorie intake, chart, calories, pecan pie, pie , other suggestions,  substitutions, suggestions , recommends: Image sources:  thanksgiving meal , milk , Oatmeal pecan pie