Whole Grains – Health Benefits and Tips

You’ve probably heard of grains and whole grains but do you know what makes them different? Grains, which include wheat, barley, oats, cornmeal, rice, and other cereal grains are further divided into 2 groups: whole grain (e.g., whole wheat bread, oatmeal) and refined grains (e.g., white bread, pretzels). Whole grains contain the bran, germ, and endosperm of the grain kernel, whereas the bran and germ are removed in refined grains.

Whole Grain Nutrition

Whole grains are rich in dietary fiber, which may help prevent heart disease, obesity, type II diabetes and bowel dysfunction.  In addition, fiber can also help provide a sense of fullness with fewer calories. Whole grains also contain some iron, which carries oxygen to the blood. If iron intake is inadequate, anemia may occur, which is common in young women. The type of iron in whole grains is better absorbed with vitamin C, so try pairing whole grains with foods high in vitamin C. Whole grains also are full of B vitamins that help your body get the energy it needs from food that you eat.

The removal of the bran and germ in refined grains removes the dietary fiber, iron, and B vitamins. Although, some B vitamins and iron are added back in “enriched” refined grain products. MyPlate recommends that at least half of your grains are whole grains, and when choosing refined grain products, look for “enriched.”

Try the following tips to increase your whole grain intake:

·       Substitute whole grain breads and pastas for white, and substitute brown rice for white.

·       When baking, substitute whole wheat flour for 1/3 of the portion of white flour. This will add whole grain without compromising the texture of the product.

·       Snack on 100% whole grain crackers instead of refined grain crackers or chips.

·       Choose whole grain cereals, like oatmeal, instead of sugary, more refined cereals. Add an orange or a glass of orange juice for vitamin C.

·       Look for food products that are high in fiber. 10-19% of the daily value (DV) is good, while 20% or more is excellent.

·       Add barley or brown rice to soups and stews.

·       Pair broccoli or other vegetables high in vitamin C with brown rice.

For more information about whole grains, visit MyPlate (http://www.choosemyplate.gov/food-groups/grains.html).

For more whole grain recipes, visit the Whole Grains Council (http://wholegrainscouncil.org/recipes).

Written by Danica Pelzel, Dietetic Intern Fontbonne University

Reviewed by Connie Diekman, M.Ed., RD, CSSD, LD, FADA

Nutrition Communications Consultant

Fall Vegetables - Nutrition and Recipes

Fall is in the air as leaves are falling and cooler days are encouraging you to pull sweaters out of the back of the closet. We tend to crave heartier meals during cooler months, so to ensure that you're meeting your daily vegetable needs, try these hearty fall vegetables:

Pumpkin

Pumpkin is full of fiber, which can help keep you full throughout the day, and vitamin A, which helps with vision. Autumn's that time of year when everyone's ordering pumpkin spice lattes, which are often high in calories and fat and offer no fiber. Instead, try a pumpkin cheesecake smoothie  or pumpkin bread  to get your pumpkin fix.

Sweet Potatoes

Sweet potatoes are rich in fiber, vitamin A, and vitamin C. Vitamin C plays a role in tissue repair and growth. For an easy snack, try sweet potato crisps. They're a great alternative to regular fries.

Brussels Sprouts

Brussels sprouts provide fiber, vitamin C, and folate, but they often get a bad rap, and I'll admit that I disliked them up until a year ago. Before then, I had always had them prepared in a way in which their bitter taste remained. If you're a newbie to Brussels sprouts, I recommend roasting them, which will reduce their bitterness. Toss Brussels sprouts with canola oil, salt, and pepper, and roast at 400 degrees F for 35-40 minutes (time may vary depending on size of the Brussels sprouts).

Cauliflower

Cauliflower contains vitamin C, folate, and vitamin K. Folate promotes healthy pregnancies, and vitamin K helps with blood clotting. Try cauliflower popcorn  for a warm, tasty treat as the days get colder.

For more recipes, visit Eatright.org 

Written by: Danica Pelzel, Fontbonne University Dietetic Intern

Reviewed by: Connie Diekman, M.Ed., RD, CSSD, LD, FADA, Director of University Nutrition at Washington University in St Louis

Oh No Another Low-Carb versus Low Fat Diet Study!

Last week, sorry the start of a semester can be crazy, another study came out looking at which diet yields more weight loss. The results pointed to the benefits of the low-carb diet But there are some question marks.

The study, which appeared in the Annals of Internal Medicine, was a 12 month randomized, parallel design study, meaning that two different groups followed similar study trial plans with the only difference being the type of diet they followed. At the end of the 12 months the results showed about an 11 pound weight loss for those on the low-carb diet and a 4 pound loss for those on the low-fat diet.

The study did have some limitations so the outcome may not be generalizable to the everyday "real" world. The limitations were 1) diet information came from recall of food consumed, which is of course very subject to memory lapses. 2) the dietitians who collected the recall information knew which subjects were on which diet and even though they followed a standard method, this could impact data collection. Finally, 3) the study also looked at heart health parameters but did not go long enough to see if the diets had any impact on heart health.

So what does all this mean.
1 - we still don't know if or what the "perfect" weight loss diet might be
2 - both diets averaged close to 1500 calories at the end but during the study the low-fat diet often was at a higher calorie level - so was it the calories
3 - weight loss should be a lifestyle focus, not a diet focus

If you need help finding the right diet for health - and a healthy weight - contact a Registered Dietitian (RD). If you are a WUSTL student you can meet with a Registered Dietitian in Student Health. If you are not a student you can find an RD at www.eatright.org

Connie Diekman, M.Ed., RD, CSSD, LD

Freshman Fifteen Isn't Inevitable

As summer winds down and high school seniors head off to college many of them might be thinking about the dreaded "Freshman 15!" Fortunately not only is that weight gain not inevitable some studies say it really is a myth and few college students gain that much.

If you're headed to Wash U or any college for the first time this fall there are some things you can do to keep your weight in a healthy range. Staying at a healthy weight not only is good for you but it helps you feel more energetic and it makes it easier for you to do the things you'd like to do at college.

Here are a few tips to help you maintain a healthy weight.
* Don't feel compelled to sample everything on the menu in the first month
* Do keep physical activity in your schedule
* Don't skip meals
* Do establish a meal and snack pattern - every 3 - 4 hours is a good meal spacing
* Don't skimp on sleep - fatigue leads to overeating
* Do learn about proper portions sizes
* Don't snack right from bags or boxes of food - you will overeat
* Do take time to sit down and eat your meals and snacks

In addition to these tips, make sure you check the dining services website to learn more about nutrition. Many universities have Registered Dietitians on campus, and Washington University is one that does, so find out if you can make an appointment to talk - healthy dining?

Have a great first year!

Connie Diekman, M.Ed. RD, CSSD

Carbs Aren't Bad For You!

Current diet trends continue to focus on eating fewer or totally eliminating carbohydrates, especially grain foods, but are these diets simply one more fad diet?

As celebrities and athletes talk about their new attempts are going "carb free" or choosing the "keto" diet it can make these new diets tempting options but if you look at what you need for health, you might want to look at the reality of why we eat carbohydrates. Carbohydrates, which are found in grains, fruit, vegetables, dairy foods, beans, nuts, seeds and sugary foods are all built around molecules of glucose. Some carbohydrates are very short chains of glucose molecules so they provide fast, short-term energy - fruits, dairy and sugary foods are in this category. While others provide much longer chains and therefore energy that lasts longer - grains, vegetables, beans, nuts and seeds are in this category.

Glucose is the fuel that propels the body, allows you to participate in physical activities and it keeps your brain thinking. Glucose is needed for a healthy body! If you consume the amount of energy from carbohydrates that your body needs, All of that energy will be used and None will be stored as body fat. Carbohydrates only become a problem when we eat more than we burn.

Improve your health by trying the following:

* Choose whole grains all the time or most of the time

* Limit your intake of sugary foods

* Consume the amount of fruit and vegetable you need each day

* Learn about proper portion sizes 

Visit http://www.choosemyplate.gov/ to learn more about carbohydrates, proper portions and exactly how much you need each day.

Connie Diekman, M.Ed., RD, CSSD, LD

Nutrition Communications Consultant

Foods and Inflammation

The role of foods in health is very clear - foods provide the calories we need to "make it through the day", the nutrients we need to be healthy and some might help us fight diseases like osteoporosis or hypertension. Now researchers are looking at how some foods might promote disease prevention through the role they play in inflammation.

Most people know inflammation as the redness that happens around a cut but inflammation also occurs inside the body. This internal inflammation appears to be connected to the development of some types of cancer, heart disease, arthritis, diabetes and Alzheimer's. While the exact mechanism on how inflammation triggers disease isn't totally clear - and likely is different for each disease - what is clear is that diet can help fight inflammation.

Consider adding the following foods to your meal plan to provide an anti-inflammation boost.

* Tomatoes, red peppers, beets

* Blueberries, strawberries, raspberries, blackberries, cherries, cranberries

* Soybeans, fatty fish and nuts - especially almonds and walnuts

* Garlic and onions

* Spinach, kale, broccoli and other dark greens

* Olive oil

If you see a theme here, you are correct - consume more plant foods to maximize health, increase enjoyment and possibly prevent disease.

Connie Diekman, M.Ed., RD, CSSD, LD, FADA, FAND

Nutrition Communications Consultant

Facts Up Front

        Food labels can help you choose which food product best meets your nutritional needs but sometimes using those labels gets time consuming.  A new food labeling tool brings nutrition information from the Nutrition Facts Panel on the back of packages, up to the front.

Facts Up Front is a new front of package tool that is reflected by icons that call out key nutrients so that you can more easily compare products. Facts Up Front is a joint effort of the Grocery Manufacturers Association (GMA) and the Food Marketing Institute (FMI). GMA is the organization that represents food and beverage companies and FMI represents food wholesalers and retailers. Together they have partnered to develop Facts Up Front and the educational campaign that supports it. I have been a member of the Facts Up Front Advisory group since its inception, which has allowed me to review the science behind this new labeling and provide guidance to best educate consumers on how to make this new tool work for them.

Packages that carry the Facts Up Front label must show four nutrients – Calories, Saturated Fat, Sodium and Sugars (small packages are allowed to show calories only). Food manufacturers may add up to two additional nutrients, out of a list of 8, if they are a good source (at least 10% of the Daily Value) of the nutrient.

The four nutrients that must appear on every Facts Up Front label are those which consumers should limit, since most people consume above and beyond what’s recommended in the 2010 Dietary Guidelines for Americans. The optional nutrients are those we need to consume more of, such as calcium, potassium, fiber and vitamin D.

If you haven’t seen this new labeling, start looking for it on packages in your store. For more information about the labels, or for recipes, shopping tips and a nutrition calculator option, visit www.factsupfront.org