Healthy Habits for Healthy Living
Go for the Grains!
Most people have no problem getting in the recommended servings of grain based foods. After all, pasta, bagels, and the like taste good. But Americans are not following the government’s recommendations to make at least half of their daily grain based foods whole grains. In fact, only seven percent of Americans get the recommended three or more servings of whole grains a day. It’s an unfortunate habit since whole grains have been linked to a reduced risk of diabetes, heart disease, and other disorders.
What are whole grains?
Whole grains include all the components and naturally occurring nutrients of the entire grain seed:
- Bran-this fiber rich outer layer contains important phytochemicals, B vitamins and minerals
- Endosperm- the center section contains complex carbohydrates, protein and some B vitamins
- Germ- the nutrient rich inner core contains B vitamins, vitamin E, polyunsaturated fats, phytochemicals and antioxidants
Whole grains are less processed than highly refined grains. This means that vitamins, minerals and fiber are not lost during processing. The fiber derived from whole grains gives us a sense of “fullness” which may aid in weight control. Additionally, fiber can normalize blood sugar and reduce blood cholesterol.
What is a whole grain serving?
The 2010 Dietary Guidelines for Americans recommend that individuals eat at least half of their grains as whole grains. For adults, this translates into three or more servings of whole grains every day. A serving is defined as a slice of bread, ½ cup of rice, pasta or hot cereal, or one cup of ready to eat cereal. Follow the quick tips listed below to ensure you’re getting the recommended amount. A small amount of whole grain translates into big health benefits!
Quick whole grain tips
- Look for the words “whole grain” or “whole wheat” as the first ingredient listed or the second ingredient (after water)
- Select a frozen prepared entrée with whole grain rice or pasta
- Make oatmeal a regular breakfast choice
- Substitute half the white flour with whole wheat flour in your recipes for cookies, muffins, quick breads and muffins
- Use whole corn meal for corn cakes, corn breads and corn muffins
- Replace white rice and enriched pasta with brown rice and whole grain pasta
- Select whole grain cereal bars, crackers, bagels, wraps, bread, and English muffins
- Add cooked wheat or rye berries, wild rice, brown rice, or barley to soups, stew or salad dishes
Shopper beware
Steer clear of words that do not necessarily mean the product is a whole grain: wheat flour, organic flour, multigrain, enriched flour, bran, wheat germ, semolina, durum wheat.
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While shopping at Marsh, look for the
Whole Grain symbol on shelf tags to
easily identify whole grain products.
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For those of you who have specific nutrition related questions, feel free to contact me at AskMarshDietitian@marsh.net.
Live well!
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Mary Snell, MS RD CD
Marsh Supermarkets
Director of Nutrition and Wellness
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Learn about my goals at Marsh and how I can help you reach your nutrition goals.
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Did you know that Marsh has the most
comprehensive nutrition program in the USA?
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It’s true. More than any other grocer, we make it easier for you to be healthy with our three combined programs. Just look for the symbols below on the shelves at Marsh next to your food items and discover if they meet your dietary and lifestyle needs. Then decide if they’re right for you. The programs’ straightforward symbols are easy for kids to recognize too, so get them involved early and watch them grow up strong and healthy!
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Let the Stars Guide You
to More Nutritious Food.
Marsh is committed to you and your family’s health. That’s why we implemented the Guiding Stars program. It takes the confusion out of reading nutrition labels and makes it easier to find the more nutritious foods. Just look for the stars on the shelf tag. It’s easy. The more stars you see, the more nutritious the food.
Think of our Guiding Stars program as a navigational system, pointing you and your family to smart food choices with more good stuff than bad:
Learn more at www.guidingstars.com. |
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Easy to Eat Well®
Find foods that fit your lifestyle. Everyone has different dietary and lifestyle needs. Now we’ve made it easier than ever to meet those needs while shopping at Marsh. Our “Easy to Eat Well” program, developed in accordance with FDA guidelines, provides easy-to-understand nutritional information for shoppers:
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Low fat, low cholesterol, low saturated fat, 480mg or less
of sodium and provides 10% or more of Vitamin A, C,
Calcium, Iron or Dietary Fiber. |
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Foods that contain ≤ 140mg of sodium per serving
(meals and main dishes per 140mg/100g).
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Identifies products that are 95%+ organic
and meet industry standards.
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Identifies foods with first ingredient listed as whole grain
or if water is first, whole grain is second ingredient. |
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Identifies products that are gluten free and aligned with FDA
guidance–an important attribute for shoppers who have sensitivity
to gluten or who simply choose a diet free from gluten.
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Help your kids learn how to make
the right choices for a healthy life.
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One Number is Leading
the Way for Growing Kids.
Project 18 is an Indiana program with Peyton Manning Children’s Hospital at St.Vincent designed to help kids in Indiana schools set goals, eat smarter and get active. Look for the Project 18 Approved symbol next to a food item. It means the food item is kid-friendly and a win-win for you and your kids.
Get Active + Eat Smart = Healthy Kids
Learn how we rate Project 18 products. |
Additional Resources:
Marsh Diabetes Card Program
www.ChooseMyPlate.gov (U.S. Department of Agriculture)
www.eatright.org (The American Dietetic Association)
www.kidseatright.org (Health and nutrition information for children)
www.eatright.org/bmi/ (calculating Body Mass Index)
www.cdc.gov (Centers for Disease Control and Prevention)
www.fruitsandveggiesmorematters.org
www.pbhfoundation.org (The Produce for Better Health Foundation)
www.heart.org (American Heart Association)
www.diabetes.org (American Diabetes Assocation)
www.cancer.org (American Cancer Society)
www.celiac.org (Celiac Disease Foundation)