The term “whole foods” has become the “it” phrase over the past couple of years. While most people know it means healthy, they don’t know exactly why.
Grocery shopping can be a challenge especially when you want to eat healthy.
Terms like “all natural,” “organic,” “whole grains,” and “gluten-free” can be confusing because all of them are considered healthy.
Scottsdale Healthcare’s Community Health Educator, Jamie Canfield, gave us a lesson in grains, greens and beans.
“You are actually getting all the benefits, the fiber, the proteins, the vitamins and minerals because the whole grain or the kernel is all put together. Once you start milling the grains and taking out a lot of the parts of the grain then you are not getting all the benefits from it,” said Jamie Canfield, BA Ed, Community Health Educator with Scottsdale Healthcare.
Milling means processed, but it’s best to check the ingredients. Since whole grains and those that are enriched are complete opposites.
“When you are eating enriched foods you are actually eating chemicals and other preservatives that you don’t really want to ingest,” said Canfield.
Besides fewer chemicals, whole grains can also help you fight the battle of the bulge.
“So when you are eating whole foods you’re blood sugar doesn’t spike as quickly. So you just stay full longer. You are not having the spikes up and down all day,” said Canfield.
The U.S. Department of Agricultural (USDA) recommends half of your plate be fruits and vegetables and the other half be grains and proteins with a small amount of dairy.
“So on your food plate when you see grains really what it should be saying is whole grains because they recommend that at least half of the grains you eat are whole. I say eat all your grains whole,” said Canfield.
If you don’t eat grains, like bread and rice, there are plenty of substitutes.
“The nutrients you would be getting from grains you can also get from dark leafy vegetables, your beans and those types of things,” said Canfield.
When it comes to gluten-free foods, barley, oats and wheat would be grains you would want to avoid. Instead reach for millet, quinoa and brown or white rice.
“There are a lot of grains that are actually gluten-free. So we have set that has gluten in them and there is the set that is gluten-free. And quinoa is one that is gluten-free. Plus quinoa is a complete protein so that is a great bonus that way,” said Canfield.
If you are on the go constantly, like many of us are, Jamie had an easy option to make sure you’re eating healthy every day.
“You just take a mason jar and load up your salad. So you could do this on a Sunday afternoon make your salads and it could last three or four days so you would have a your lunches ready,” said Canfield.
Salad in a jar: dressing goes at the bottom of the jar followed by beans, vegetables, seeds and then top it with a leafy green like spinach. Make sure to leave a little room at the top then place the lid and put in the refrigerator. When you are ready to eat the salad, shake it them enjoy.
This is part of a free seminar series called “Nibbles of Nutrition” by Scottsdale Healthcare.
The next one, Halt the Cravings, will be August 22 at the Civic Center Library, 3839 N. Drinkwater Blvd. in Scottsdale.
