Healthy Shopping Tips
Pistachios
Dubbed the "skinny nut" pistachios yield the most nuts per serving: 49 pistachios in a 1-oz serving compared to 23 almonds. Because they have protein and fiber, pistachios help promote satiety so you are likely to eat less, but feel fuller longer.
Most of the fat in pistachios is "good for you fat" and research has found that eating one to two handfuls of pistachios a day can reduce cholesterol b y 9-12%. In addition, pistachios have a high level of antioxidants (more than green tea) which are like soldiers in the fight against certain diseases and aging.
| Per 1 ounce Serving | # of Kernels | Calories |
| Pistachios | 49 | 160 |
| Almonds | 23 | 160 |
| Pecans | 19 halves | 200 |
| Walnuts | 14 halves | 190 |
Omega-3 Fortified Products
You’ve probably heard not all fats are bad. And you may even know some fats are considered good for you. Omega 3 fatty acids are a "good for you" fat because they are powerful weapons against heart disease.
But not all omega 3s are created equal. And since food companies have responded by rolling out scores of new products touting their added omega 3 benefits, the key is knowing just how much omega 3's you are getting and which omega 3's they are.
Shoot for 500 mg of DHA and EPA per day. Two servings of fatty fish a week (salmon, herring, mackerel) would give you this amount.
Look for products fortified with alage rather than flax. This would be found in your list of ingredients.
Make sure your fortified product lists the amount of EPA and DHA. You don’t need other omega-3s like ALA.
Choose farm raised salmon over wild salmon. A six ounce portion of farm raised salmon will give you 500 mg more DHA and EPA.
Whole Grain Products
It used to be whole grains were valued mostly for their fiber. We now know there is much more to celebrate when we eat the whole grain rather than just it’s parts.
All grains, (corn, wheat, barley, rye, etc.) are made up of three parts. The fiber rich bran layer, the starchy endosperm (white flour), and the germ. If after milling, all 3 parts of the grain are maintained in their original proportions, it is considered to be a whole grain. New research shows there are health benefits to having all three parts.
Whole Grain Stamp
Consumers searching the grocery aisles for authentic whole grain foods now have an effective "search tool" the Whole Grain Stamp.
There are two different varieties of Stamp, the Basic Stamp and the 100% Stamp.
If a product bears the 100% Stamp, then all its grain ingredients are whole grains. There is a minimum requirement of 16 grams - a full serving of whole grain per labeled serving, for products using the 100% Stamp.
If a product bears the Basic Stamp, it contains at least 8 grams - a half serving of whole grain, but may also contain some refined grain. Even if a product contains large amounts of whole grain (27g, 32g, etc.) it will use the Basic Stamp if it also contains extra bran, germ, or refined flour.
| Examples of Whole Grain Breads | Examples of Whole Grain Cereals |
| Earthgrains 100% Stone Ground Whole Wheat Bread | Cheerios |
| Earthgrains 7-Grain Bread | Museli |
| Ezekiel 4:9 Sprouted 100% Whole Grain Bread | Grape Nuts |
| Oroweat 100% Whole Wheat Bread | Nutrigrain |
| Pepperidge Farm 15-Grain Bread | Raisin Bran |
| Roman Meal 100% Whole Grain Bread | Shredded Wheat |
| Roman Meal 100% Whole Wheat Bread | Total Wheaties |
Beans: A very Powerful Vegetable
Many people are surprised to learn that beans are actually a vegetable. And like other vegetables, beans are a plant-based food that provides vitamins and minerals. But unlike other vegetables, beans are also a good source of protein. Plus, beans have more fiber per serving than any other vegetable. Beans truly are a super food. They contain a bundle of nutrients that help fight disease. That’s why the 2005 Dietary Guidelines for Americans recommends that Americans eat three cups of beans a week.
To include more beans in your diet:
- Keep a variety of beans on hand in your pantry (If you are trying to limit your sodium, rinse canned beans before using them).
- Top your salad with garbanzo beans or kidney beans
- Add black beans to store-bought salsa to create a tasty black bean salsa
- Stir a can of pinto beans into pasta sauce and serve over whole wheat pasta
- Heat up baked beans as a side dish
- Saute black beans with your choice of vegetables, top with cheese, then wrap in soft tortilla
Foods with Probiotics
When live, active cultures of beneficial bacteria are added to foods specifically to give them a health boost - not just to ferment the product (as with yogurt) they are called probiotics.
What they do: This addition of "good bacteria" that help maintain the balance of naturally occurring bacteria found in the stomach have been shown to have a positive impact on digestive health. They can help stave off urinary tract infections and can help to reduce and prevent constipation, diarrhea, and bloating.
Now In: Yogurt, frozen yogurt, cereal, bottled smoothies, cheese, energy bars, chocolate and tea
Be wary about claims of cultures in frozen yogurt; probiotics may not survive the freezing process very well.
Greek Yogurt:
One of the newest trends in the yogurt industry is the production of Greek Yogurt. The unique process through which Greek yogurt is made produces a thicker, more protein rich dairy product
The texture of this yogurt is smooth and creamy. It is not too sweet and the slight tartness adds to the overall Greek experience of the yogurt.
Canola Oil
Did you know that canola oil contains the least amount of saturated fat of any common edible oil? The type of fat in the diet matters just as much as total fat. To reduce the risk of heart disease, health authorities advise keeping saturated fat and trans fat intakes as low as possible because they increase the bad cholesterol (LDL) and decrease the good (HDL).
On October 6, 2006, the U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its ability to reduce the risk of coronary heart disease due to its healthy fat content. The claim states that to achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.
