Stewart's Market

Whole Grains

I see the term “whole grains” on package labels. What are they, and why do I want to eat them?

Answer:
Grains are made up of three edible parts: the inner endosperm which is primarily carbohydrate; the middle layer of germ, which contains most of the nutrients; and the bran, an outer layer of fiber. Whole grains are simply that: grains that have all of these components intact. When grains are refined, the two outer layers are removed, leaving only the endosperm and removing most of the nutrients.

Whole grains are far more nutritious than refined grains, providing nutrients such as B vitamins, vitamin E, zinc, iron, copper and other minerals. Whole grains are also high in fiber, which most refined grains lack. Fiber is important for many reasons: it helps keep our digestive systems working properly; it can reduce the risk of heart disease; it can help with weight loss because it makes you feel full; and it may help prevent type 2 diabetes and some cancers.

The USDA recently revised the food pyramid to specifically include whole grains for the first time, recommending that Americans eat three or more one-ounce servings daily. A serving equates to ½ cup cooked brown rice, ½ cup cooked whole wheat pasta, 1 slice of 100% whole grain bread, ½ cup cooked oatmeal (whole oats are better than the sweetened instant packets). When shopping for whole grains, look past the advertising on the front of the package and concentrate on the Nutrient Facts label on the back. Here is where you will find the ingredient list, which should include the word “whole” in conjunction with a grain name (i.e. whole wheat) as the first ingredient. Products containing oats or brown rice at the top of the ingredient list are also high in whole grains, but don’t necessarily include the word “whole”. Many products advertise that they contain whole grains, but they don’t contain enough to make a nutritious difference. It’s best to examine the ingredient list to be sure.

I’ve heard that nuts are good for you, but that they’re really high in fat. Should I include them in my diet?

Answer:
It’s true: nuts are both high in fat and healthy for you. Those who are not allergic to nuts want to include some fat in the diet, especially the healthy fats that are found in nuts and nut butter.

Nuts are high in mono- and poly- unsaturated fats, which are the types fat that can help lower cholesterol levels. The healthiest nuts are walnuts, almonds, peanuts, cashews, hazelnuts, and pistachios. In addition to providing the healthy fats, these nuts provide fiber, protein, vitamins and minerals. Nuts naturally have no cholesterol or sodium (although some packaged nuts are salted). With their fat, protein and fiber content, nuts can also help people lose weight when eaten in a healthy portion size.
A healthy portion size is 1 ounce of nuts per day. That equals about 14 shelled walnut halves, 20 shelled whole almonds, 28 shelled peanuts, 16 shelled cashews. You can enjoy nut butter (peanut butter, almond butter, etc.) A serving of nut butter is 2 tablespoons. Choose unsalted nuts and butters that do not have anything else added to ensure that you’re getting all of the healthy benefits of nuts.

I know I’m supposed to get enough calcium, but I don’t like to drink milk. What can I do?

Answer:
Calcium is an important mineral for several reasons. It contributes to bone and tooth strength, especially in warding off osteoporosis; it’s needed for muscle contraction (including normal heart contraction and for cell and nerve health.

Our daily calcium requirements change throughout our lifecycle, especially for women. Between the ages of 1 and 10, children need 800 mg of calcium. From ages 11 – 24, adolescents and young adults require 1200 mg. Adults from age 25 – 50 need 1000 mg; and women past the age of 50 who are not taking estrogen should increase their intake to 1200 – 1500 mg. Lastly, pregnant and nursing women of any age should be getting 1200 mg daily.

The body is only able to metabolize 500 mg at any one time. Chronic overages could lead to a build-up of calcium in the body. This means that if you take a supplement, make sure it’s 500 mg or less and that you do not take it along with another good source of calcium such as fortified juice or a multi-mineral supplement.

Low-fat and non-fat dairy products are the best source of calcium. They include milk, yogurt and cheese (with an emphasis on the low/non-fat). Other food sources include sardines with bones, broccoli, and greens such as kale and chard. Many foods are also fortified with calcium, such as orange juice and soy milk. Calcium supplements are also effective; especially when the supplement includes Vitamin D, which aids in calcium absorption.

Question: My doctor says I have borderline high blood pressure and should make some lifestyle changes before we try medication to lower it. What are some dietary changes I can make?

Answer: High blood pressure (also known as hypertension) is considered a “silent” killer because many people with elevated blood pressure aren’t aware of it and don’t experience any symptoms. It’s important to keep your blood pressure within a healthy range to help avoid hardening of the arteries, which increases the risk that your organs don’t get the blood and oxygen that they need. High blood pressure also increases the risk of coronary heart disease, congestive heart failure and is the single highest risk factor for a stroke. It’s desirable to have a blood pressure reading of 115 over 75.

There are several dietary changes you can make to help reduce your blood pressure. The first is to eat a healthy diet that allows you to lose weight. The very act of losing weight typically shows a reduction in blood pressure. Be sure to include at least 5 servings of fresh or frozen vegetables and 3 – 4 servings of fresh or frozen fruit daily. Replace high fat red meats with fish, chicken, beans and tofu. Consult with your doctor or a personal trainer to develop an exercise plan that’s right for you.

You must also pay close attention to sodium and potassium intake. Most Americans eat too much sodium, both from what’s in packaged foods and what’s added during cooking or at the table. Learn to enjoy the natural flavor of foods, or experiment with different salt-free spice blends. Use fresh herbs for a major flavor boost. When buying packaged foods, read the labels carefully. You might be surprised at how much salt is included as a preservative, and the food itself may not taste salty to you. Especially watch canned soups/broths, frozen meals, canned vegetables. Limit the consumption of salty snacks such as chips or pretzels, which may have a lot of unhealthy fat as well.

Also pay close attention to your potassium intake. Like sodium, potassium is an electrolyte that helps to maintain the proper water balance between your cells and your body fluids. It’s essential for making sure that your muscles (including your heart) contract properly. Potassium deficiency can be caused by inadequate intake or inadequate retention. If you’re on diuretic medication to help prevent fluid retention, you may also be decreasing the amount of potassium in your body. To help maintain an adequate potassium level, eat foods that are good sources of this nutrient, such as: Fresh fruits: Bananas, cantaloupe, grapefruit, oranges, honeydew melon Canned juices: prune, grapefruit Fresh vegetables: beets, leafy greens, peas, tomatoes Dried vegetables: beans, peas Meat: turkey, fish, beef Incorporate these suggestions along with your doctor’s advice, and you can have a positive impact on your blood pressure reading, helping you to live a healthier life.