FOOD TIDBITS TO HELP YOU EAT SMARTER
FRUIT - EAT IT, DON’T DRINK IT
Starting your morning with a glass of juice is fine, but choosing fruit instead of
juice gives you a lot more fiber. A cup of juice has ½ gram fiber compared to a
medium orange which has 3 grams of fiber. The juice has twice as many calories as the orange
and won’t leave you with the same fullness. Juice slides down the throat quickly, whereas the
fruit takes longer to eat so it is more satisfying. Look for ways to include more whole fruit into
your daily eating by adding to cereal or having fruit for your dessert or snack.
LOVE
OATMEAL AGAIN
Oatmeal is 100% whole grain and less expensive than boxed cereals. The fiber in oatmeal has
been shown to lower “bad” cholesterol. Limit or avoid prepackaged packets of oatmeal that
include lots of sugar or fruit flavors. Add your own yummy flavor to plain oats with nuts, nut
butters, fruit or cocoa powder. All types of oats will work. If you want to use slower cooking
steel cut oats but are limited on time, cook up a big batch when possible and refrigerate or
freeze the cooked oatmeal in individual portions.
ENJOY THOSE VEGETABLES!
While you’re working to make more of your starches healthier whole grains, trade some of
those starches such as bread, crackers and grains for vegetables. We tend to get plenty of
starches but fall short on vegetables, which are lower in calories and packed with nutrition.
And remember that fresh vegetables aren’t always the best choice because some out-ofseason produce is picked before it is ripe. Frozen vegetables are picked at their peak and
processed right away, so these can be a very healthy option.
SPEAKING OF WHOLE GRAINS…
Popcorn by itself is a crunchy, low calorie, filling whole grain snack. But, if you
choose popcorn that is heavily buttered or has lots of sweets mixed in (such as caramel corn
or chocolate popcorn), the benefits of the whole grains are outweighed by the added fat and
sugar. Try a light spray of oil and then sprinkle with spices of your choice for a popcorn
delight. Some people enjoy the mild, nutty flavor of sprinkling “nutritional yeast” onto airpopped popcorn (not to be confused with baking yeast).
SPICE IT UP!
Looking for a good and tasty source of antioxidants that help decrease
inflammation? Spice up your meals with no salt added spices and herbs for a
concentrated source of these disease-protective substances. A favorite is
turmeric, often found in curry dishes, cloves, ginger and rosemary. Of course, other foods
such as nuts, berries and vegetables are also great antioxidant sources.
GO FISHING!
For your healthy heart,
the American Heart Association recommends
eating 2 servings of fish each week. These don’t have to be expensive fishes; canned tuna and
canned salmon are great choices because of their heart-healthy Omega 3’s. Sardines and
herring are also excellent. Just be aware of the amount of sodium in canned fish if you need
to limit salt; choose the lower sodium ones or rinse the fish before eating. And don’t
eliminate those healthy benefits - avoid breaded fried fish, fish sandwiches and fish in rich
sauces.
ORGANIC FOODS DON’T ALL HAVE
HEALTH HALOS
Yes, organic food is grown according to U.S. standards without growth hormones, fertilizers,
pesticides, antibiotics and GMO’s. But, that doesn’t mean that all organic food is healthy.
Organic cookies are still cookies; organic candy is still candy. Consider the cost of the organic
foods and if money is an issue and you still want to eat as organic as possible, focus on
avoiding the “dirty dozen” and including the “clean 15” (call for more information).
YOGURT
Yogurt is made by adding a probiotic culture to thicken the milk. Greek yogurt is
strained an extra time to produce an even thicker product. In case you didn’t know, plain
Greek yogurt has about twice the protein, half the sodium, and half the carbohydrates of
regular yogurt. Plain regular yogurt has twice the calcium of Greek yogurt. Lactose intolerant?
Many people who are lactose intolerant can still enjoy yogurt. Know what your body needs
most and pick the product that is best for your health. Regardless of which one you choose,
avoid those yogurts that contain added sugars, and instead add your own no-calorie
sweetener and/or fruit to plain yogurt.
For more information on any nutrition topic, contact:
Linda Sorensen, Golden Circle Nutrition Program Dietitian 719- 271-1664
May 2017