Ancient & Alternative Grains

Whole grains have become a priority for health conscious consumers due to the 2010 USDA Guidelines and the MyPlate program that emphasizes the importance of eating at least 3 servings of whole grains (48 g) each day. Wheat, corn, rice, and oats represent the largest market share of whole grain food sales. However, various ancient and alternative grains are gaining the attention of savvy
consumers and the food industry. These include amaranth, buckwheat, flax, Indian rice grass, millet, teff, quinoa, and sorghum.

Several of these ancient grains have become common on grocery store shelves in the form of flours and flakes although few consumers know how to prepare and incorporate these grains into their diet. More of these ancient grains are showing up in prepared foods such as bread, cereal, crackers, chips, and side dishes.

This month’s SUPERMARKET SAVVY Newsletter searched the grocery shelves for foods that contain these ancient and alternative grains and provides information on buying, preparing, and eating all types of whole grains. Read reviews of Nature’s Path Ancient Grains Granola, Progresso Barley Soups, Kashi 7 Whole Grains and more. Enjoy recipes for 10 Grain Yogurt Quickbread and Tangy Quinoa Salad among others. Find a Whole Grain Tip Sheet and Comparison Chart. Read more about the current issue.

Let me know your favorite whole grain product or give me a tip on how you get your family to eat whole grains and you will be entered into a contest for a free Bob’s Red Mill Cookbook: Whole and Healthy Grains for Every Meal of the Day.

MyPlate Shopping Savvy

The Choose MyPlate program based on the 2010 US Dietary Guidelines can help you with shopping for health.  The spiffy new portioned plate graphic that allocates half the plate to fruits and vegetables and the other half split between proteins and grains can assist you in putting your shopping and eating in perspective.

Keep the MyPlate graphic in your thoughts as you travel the aisles of the supermarket. Visualize your shopping cart half full of fruits and vegetables–this means that you need to spend half your time in the produce section picking out the best fruits and vegetables.

• Think a rainbow of colors—including white when choosing produce. Variety is key!
• Celebrate the season. Buy fresh in season and canned or frozen when not in season. Choose fruit canned in 100% fruit juice and vegetables with “no salt added” on the label.  
• Buy small amounts frequently to assure you can eat them before they spoil.
• Buy in bulk when produce is on sale and you have plans to use it all. If you can’t use it all, cut up and freeze.

On the other half of the plate, grains should dominate and half of your grains should be whole grains.

• Purchase popcorn for a whole grain snack.
• Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” ‘brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole oats,” or “wild or brown rice”.
• Substitute whole grain flour for half of the flour in baking recipes.

The smallest section of MyPlate is for Protein. Start at the meat department for some lean proteins.

• Vary your protein choices. Besides lean meat include beans, nuts, soy and seafood. 
• Choose seafood twice a week. Include varieties that are higher in oils and low in mercury, such as salmon, trout, and herring.
• Have an egg. One egg a day won’t increase your risk of heart disease.
• Eat plant protein foods more often. Try beans and peas, soy products, nuts and seeds. Plan to include a couple of meatless meals a week.

The smallest part of the MyPlate graphic is Dairy.  

• Choose fat-free or low-fat milk, yogurt, or cheese.
• Check the amount of calcium and make sure your dairy selection contains at least 10% Daily Value of Calcium and Vitamin D.
• If you can’t drink milk because you are lactose-intolerant, try lactose-free dairy products, soymilk, or other dairy alternatives.

Teach your clients how to shop for health using the MyPlate Presentation Kit that includes a 50 Power Point slides, 4 SUPERMARKET SAVVY Tip Sheets, 20 MyPlate Tip Sheets, 15 MyPlate recipes, a sample Daily Food Plan, Sample Menus, and a Dietary Guideliens Brochure.

Click here to learn more and purchase.

Click here for a FREE MyPlate Shopping List.

Where’s the Fiber?

High fiber food claims are popping up on products that never had fiber before–yogurt, cottage cheese, beverages and even ice cream. In addition, fiber is being boosted in foods with natural fiber that results in mega-fiber foods such as cereals, pasta, breads, and bars. Where is this fiber coming from, is it beneficial, and can you get too much?

The answer is isolated fibers that are often referred to as functional fibers. Some of these fibers are derived from natural plant fibers such as whole grains, beans, fruits and vegetables and some are manufactured fiber analogs produced by the synthesis or partial hydrolysis of different starches. The benefits of natural fibers str well documented and these new functional fibers derived from natural fibers also have known health benefits. The manufactured functional fibers have less recognzed benefits. The potential GI side effects have also been tested and several can cause mild symptoms such as flatulence and bloating.

Click here to see the first page of the 2-page Functional Fiber Comparison Chart found in the May SUPERMARKET SAVVY Newsletter. For a review of high fiber foods and the complete chart on Functional Fibers that includes plant sources, functional roles in foods, types of foods used in, names on ingredient lists, potential health benefits, and potential GI side effects purchase the May issue of SUPERMAREKT SAVVY Newsletter.