Eat the Whole Thing!

Whole Lot of Flavor: My recipe for Georgia Pecan Confetti Quinoa
with yellow squash, zucchini and carrots!
Recipe Below

Whether it’s snacking on a granola bar made with whole grain oats, ordering a whole-wheat hamburger bun or choosing the sushi made with brown rice, it’s getting easier to enjoy healthy whole grains in your favorite foods. Chefs and home cooks are giving side dishes a whole grain makeover too as mashed potatoes and egg noodles get pushed aside in favor of couscous, quinoa and whole-wheat pastas.

See the Grains section of My Plate? Make half your grains whole grains for good health.

That’s a good thing since U.S. Dietary Guidelines recommend that  all Americans eat at least half their grains as whole grains--that’s at least 3 to 5 sixteen-gram servings a day for most of us. Nutrition advice to eat the “whole” thing is based on evidence that diets that are rich in whole grains and low in fat, saturated fat, and cholesterol can help promote proper digestion and reduce the risk of heart disease and some cancers.  Whole grains may also play a role in insulin management and weight control when eaten as part of a healthy diet and lifestyle. So, whole grains have a whole lot to offer!

Had Whole Grains Today?

So, have you had your whole grain breakfast granola cereal today? How about a slice of pizza on a whole-wheat crust? If your answer is “yes”, then you’re doing pretty well - since according to The Whole Grains Council most folks consume only one serving of whole grain per day and over 40 % of Americans never eat whole grains at all!

But, that may be changing as whole grain options move to center stage for delicious meals and satisfying snacks. For example, all of Sunbelt Bakery’s tasty granola and fruit & grain bars have at least 4 grams of whole grains. Some have as many as 9 grams.    

Chocolate Chip Chewy Granola Bar with whole grain oats
from Sunbelt Bakery with a glass of fat free milk.

 Also, all Sunbelt Bakery products are made without any preservatives or high fructose corn syrup. Their fun flavor varieties include chocolate chip and banana, and their Family Pack bars are just the right size for portion control. And because they are delivered to communities each week, Sunbelt Bakery’s snacks and cereals have a bakery-fresh taste. It’s great to feel good about this win-win for taste and nutrition!

What’s a Whole Grain?

Whole grains, or foods made from them, contain all of the essential parts and naturally occurring nutrients of the entire grain seed.  A whole grain is made up of three layers--the bran, the germ and the endosperm. If the grain has been cracked, crushed, rolled or milled into flour and the proportions of the three layers remain the same, then it contains the same balance of nutrients found in the original grain seed.

Add a sprinkling of crunchy whole grains for fitness, fiber and fun.
Greek yogurt "parfait" with berries and Sunbelt Bakery granola cereal

 What Counts as Whole Grain?

Some examples of whole-grain ingredients include buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, whole rye, and whole wheat. That's a whole LOT of choices. And remember you can mix things up. Try half white rice and half brown rice or other rice and grain blends. 

All Sunbelt Bakery bars, for instance, are made with whole grain oats or whole grain wheat.  One my favorites is Sunbelt Bakery’s Golden Almond Chewy Granola Bar. They’re only 130 calories and contain 6 grams of whole grains per bar.

Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian. 


RECIPE: 
Georgia Pecan Confetti Quinoa

Quinoa is a delicious gluten-free grain that cooks up light and fluffy like rice but contains more protein. This super side dish recipe featuring confetti colored sprinklings of orange, green and yellow veggies is flavored with garlic and rosemary. Crunchy Georgia pecans add even more great taste and nutrition because pecans are a super source of heart healthy fats and antioxidants. 

By Carolyn O’Neil, MS RD co-author The Dish on Eating Healthy and Being Fabulous!

Yield: 6 half-cup servings 

Ingredients:

2 teaspoons olive oil

½ cup diced carrots

½ cup diced zucchini squash

½ cup diced yellow squash

1 garlic clove, minced

2 cups cooked quinoa (prepared to package directions)

¼ teaspoon finely chopped rosemary leaves

¼ cup toasted pecan halves or pieces (reserve 2 Tablespoons for garnish) 

Preparation:

Heat oil in large skillet and add carrots, zucchini, yellow squash and garlic. Cook until crisp tender. Fold in the cooked quinoa, rosemary and pecans. Season to taste with freshly ground black pepper and sea salt. Present quinoa on a large platter and garnish with additional toasted pecans.

Supermarket Safari

It's a jungle in there! Supermarkets stock from 35,000 to 60,000 products - no wonder you get lost in those miles of aisles hunting for dinner! Join me for this Fox Good Day Atlanta consumer report - we save money, time and find the healthiest choices. And there's an app for that. See Fooducate in action on my iPhone!



http://www.myfoxatlanta.com/dpp/news/local_news/save-supermarket-tips-20120402-es

Marvelous Marche Region of Italy

Let the love of all things Italian continue........ Under the Marche Sun.

You've probably been to Rome, Florence and Venice. And perhaps you've also toured the Amalfi Coast or walked the cliffs of the Cinque Terra. But, chances are you haven't visited the Marche region on the east coast of Italy. The lavendar scented view above is taken from the lovely Hotel Emelia in Portonovo perched high above the Adriatic Sea.

Marche is a region brimming with culture, beauty, art, cuisine, wine and people who greet you with an attitude, "We've been waiting for you!" What the towns and villages of Marche do not have are crowded streets or long lines to get into museums and historic sights.

From stone country houses such as Locanda ca' Andreana offering a dream sequence of farm fresh lunches to elegant evenings inspired by top Italian designs at Symposium restaurant ......... the Marche is yours to discover.

More to come.....ciao for now.

Skipping is Good Exercise-Skipping Meals is Not!

Best foods for families to add to diets
By Carolyn O’Neil


Forget the old image of dietitians as the “nutrition nannies” wagging their fingers and listing all of the foods you’re not supposed to eat.

Research presented at the American Dietetic Association’s 2010 Food and Nutrition Conference held in Boston this week focused on the foods American families should be adding to their diets for good health.

“The conversation about childhood obesity today should include advice for parents and kids about the quality of the diet, not just quantity,” said dietitian Liz Weiss, co-author of a new cookbook on family nutrition, “No Whine with Dinner.”

Weiss and thousands of other dietitians nationwide are joining a grassroots campaign launched by the ADA this week to promote healthy eating and prevent childhood obesity called Kids Eat Right (www.kidseatright.org).

Dr. Katie Brown, national education director for the ADA Foundation, explains, “Under the umbrella of Kids Eat Right, new resources and tools such as recipes, nutrition tips from grocery shopping to dining out are designed to empower families to transform daily eating behaviors.”

A nationwide survey by the ADA Foundation on family nutrition released at the conference reveals disturbing new information on children skipping meals and eating more snacks. ADA President, Judith Rodriguez said, “Consequently, our children are simultaneously over-fed with empty calorie food and drinks and undernourished.”

Weiss was surprised. “I knew that a lot of kids were skipping breakfast, but I had no idea so many were skipping other meals including dinner and that’s what’s leading to more snacking. So we need to give parents tools to help them offer healthy snacks instead of junk foods and help them get meals on the table,” she said.

In preparation for writing “No Whine with Dinner,” Weiss and co-author dietitian Janice Bissex, conducted a survey of moms who follow their website, www.meal
makeovermoms.com, and found that the biggest barrier to getting kids to eat healthy meals at home or in restaurants was the challenge of the picky eater. “The biggest obstacle wasn’t lack of time or even budget concerns; it was dealing with kids’ complaints about eating healthier foods,” she said. “So our book shares secrets from parents and dietitians on how to turn the whines into wows at family mealtime.”


Getting kids to eat
right when eating out

● Try to plan ahead by looking at restaurant menus online. You could even print it out to share with kids in the car on the way there to discuss meal choices.

● Choose eateries that cater to children. Chances are, if a lot of families are dining there, the menu and staff will be kid-friendly and happy to split entrees to create smaller portions and offer healthy sides such as fresh fruit or carrot sticks.

● For kids’ meals, opt for nonfat or low-fat milk as a beverage.

● Choose two or three suitable menu items, then let your child pick one.

● For new foods, offer a bite or two from your order. Weiss adds “Moms in our survey said they like to use eating out occasions as an opportunity to get kids to try something new such as bean burritos or sweet potato fries.”


Find this article at:
http://www.ajc.com/health/best-foods-for-families-734820.html
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