Part 2 of 2: Choosing a Healthy Cereal

Now let’s apply the cereal-selection knowledge we learned yesterday to some practical, real-life examples. To assist me in this exercise, I’ve included the information for three different cereals made by General Mills – all three are kinds of Chex cereal. I’ve picked this brand of cereal not because of any personal preference, but because these three varieties clearly illustrate how products may seem similar, but, in reality, may have a few surprises in store for you. This is why the Nutrition Facts panel and the Ingredients list are so important! All of the nutrition and ingredient information for these cereals is available on the chex.com website, which is the source for these images as well (it’s a very helpful website!).

Check out the following label and ingredients for Cinnamon Chex:

• First, I look at the Nutrition Facts label. The serving size is ¾ cup. The calories seem a little low, so I would probably want to eat something alongside this cereal if I wanted it to get me through the morning. The fat is within my guidelines, plus the majority of the fat is monounsaturated (a good fat!). However, one serving of this cereal contains 8 grams of sugar (that’s two teaspoons), only 1 gram of fiber, and only 1 gram of protein. That means this product definitely doesn’t fit into my rule-of-thumb that the cereal has more grams of fiber than sugar, and will probably leave me feeling hungry mid-morning.
• Now that I’ve reviewed the Nutrition Facts, I look over at the ingredients list. The first ingredient is a whole grain (“whole grain rice”), but the second is not (just “rice”). I’m also seeing a lot of synonyms for sugar (“sugar,” “fructose,” and “molasses”). Looking at this product overall, it seems as though this cereal wouldn’t be an ideal choice for starting my day off right. That doesn’t mean I would never eat it, but I probably wouldn’t select it as an everyday breakfast cereal.

Next up, we have a product that has the appearance of being a pretty healthy choice – Multi-Bran Chex. As a dietitian, I see the word “bran” and think the word “fiber.” However, labels can be misleading, so I’m not sold until I examine the Nutrition Facts and Ingredients list.

• Moving through the Nutrition Facts, I’ve noted the serving size (3/4 cup), and noticed that the calories (160 calories/serving), fat (1.5g, 0.5g of which are unsaturated), fiber (6g) and protein (4g) are all within my tentative guidelines. However, I have also noticed that one serving of this cereal contains 10 grams of sugar (2 ½ teaspoons). This also means that there are definitely more grams of sugar than fiber in this cereal.
• Now, I examine the ingredient list. We start out with a whole grain (“whole grain corn”), but it also contains a refined grain (“corn meal”), as well as wheat bran, corn bran, and rice bran. The bran is a very nutritious part of the grain, but this still means they have edited the whole grain, eliminating parts that offer nutritional benefits. Skimming through the rest of the ingredients, I also see two words that mean sugar (“sugar” and “molasses”). Overall, this cereal looks like a so-so choice; some of the values fit my criteria, but I don’t like how much sugar it contains, and I prefer that all the grains in my cereals are true whole grains.

Finally, we move on to a third Chex cereal – Wheat Chex. Let’s see how this one measures up.

• I like what I see – the same serving size as the Multi-Bran Chex, with appropriate calories (160 calories/serving), fat (1g, 0.5g of which are unsaturated), and protein (5g), and just as much fiber as the last product (6g). However, this product has only half the sugar of the Multi-Bran Chex (5 grams versus 10 grams). Plus, I can see in the ingredients list that all the grains in the cereal are whole grains (“whole wheat”). This cereal seems to fit all of my criteria.

I recently tried out Wheat Chex for the first time, and it tastes pretty good. I like to let it soak in the milk for a few minutes to soften it up a bit, but I am definitely a fan. That makes this product the (drum roll, please)…

PRODUCT OF THE WEEK!

I would consider this product to be a healthy breakfast cereal choice, and I like the taste of it as well. In an overwhelming aisle of breakfast cereals, it stands out as a great option with adequate calories, protein, and fiber to start your day right, without too much added sugar or any refined grains.

Remember to always look at a food as a whole – focusing too much on one dietary component or another can turn food into a source of stress instead of a source of nutrition and enjoyment. There are definitely exceptions to this set of guidelines. Think about these choices in terms of a sliding scale of nutrition, not as a black and white "good food versus bad food."

I hope this exercise demonstrates the importance of reading and comparing labels when choosing a product. Finding a healthy cereal can be a little time-consuming at first, but it is well worth the effort. Leave any questions in the comment section, and please share other cereals that you enjoy that fit into a healthy lifestyle!

Thanks for reading!

Anna

Part 1 of 2: Choosing a Healthy Cereal

Since I stressed the importance of breakfast in a post a few weeks ago, I thought I would revisit the topic today. Whenever I do grocery store tours with community members, we always end up spending a lot of time in the cereal aisle. Many Americans start out their day with cold cereal, which can be a great choice if you know what to look for. It’s wonderful to have so many options, but it can also seem a bit overwhelming at times, especially if you are trying to choose a healthier cereal.

I have a set of rule-of-thumbs that I keep in mind when I am selecting a cereal. I look at two things (other than price) – the Nutrition Facts panel and the Ingredients list – to decide if it meets these guidelines. Let me walk you through the highlights of each of these tools to demonstrate what convinces me I am holding a healthy product.*

First, here is an example of what the Nutrition Facts and Ingredient List look like (taken from the cereal's website):

(A million points to the reader that guesses what cereal this is!!!! I’ll give you a hint – it’s very popular, and, although it doesn’t meet all my rule-of-thumbs for picking a healthy cereal, I still give it my official thumbs-up. Just pair it with some fruit and yogurt to start your day right.)

Step #1: The Nutrition Facts Panel. I do look at the entire panel, but the following sums up what I consider to be the most important sections.

·    Serving Size. This is the first thing I check. The nutrition information provided in the Nutrition Facts panel is only for the serving size specified. If you are planning on eating more or less of the cereal, be sure to adjust the perceived nutrition information accordingly.

·    Calories. Although this number is important, I like to pay more attention to where my calories are coming from rather than obsess over the number of calories itself. Anything between 140 and 260 calories or so per serving of cereal is typical for me, but I don’t have strict guidelines for this. Remember, calories aren’t bad guys – it is just a name for energy! You need that first thing in the morning!

·    Total Fat and fat breakdown. If the cereal contains any more than 2 or 3 grams of fat per serving, I make sure that the majority of those fats are coming from monounsaturated or polyunsaturated fats. These are the good fats! I don’t want to eat a lot of saturated or trans fats (the “bad fats”) for breakfast. Those bad fats are the ones that clog arteries, make your blood cholesterol increase, and can lead to heart disease. Not the best way to start your day!

·    Dietary Fiber. This is a very important nutrient. Dietitians recommend consuming between 25 and 38 grams of fiber each day, depending on age and gender. I like to choose cereals that provide at least 4 to 5 grams of fiber per serving. Fiber helps keep you fuller longer by adding bulk and slowing down the digestion process; this means you can get through your morning meetings without suffering hunger pains or reaching for those donuts.

·    Sugar. This is probably the biggest problem area for many cereals out there. I tend to look for cereals that have more grams of fiber than grams of sugar. This is much harder to find than one would think. To give you a frame of reference, 4 grams of sugar is equal to 1 teaspoon of sugar. That means 12 grams of sugar is equal to 1 tablespoon of sugar. This is a lot of sugar to be eating for breakfast! I like to keep this number on the lower side, so I can have a breakfast that doesn’t leave me with a mid-morning sugar crash. Barring special occasions, I try to pick cereals that have no more than 4-5 grams of sugar per serving.

·    Protein. This is a nutritional component that people sometimes forget about during breakfast. Ever notice that an egg for breakfast will keep you full longer than a bowl of cereal? Part of this is because one medium egg has around 7 grams of protein. This is good fuel for your body! For this reason, if you want to have only cereal for breakfast without any other additions, I would recommend aiming for at least 4 grams of protein per serving.  

Step #2: The Ingredients List. Even as a registered dietitian, I still encounter ingredients daily that I’ve never heard of before. This doesn’t make me paranoid and avoid mysterious ingredients like the plague (it is nice to have the FDA around, after all), but I do admit I like to know what I’m eating. Although I skim through the entire ingredient list for just about everything I buy, when I shop for cereals, I mostly look for two things in the ingredients list.

·    Whole Grains. I don’t want anyone messing with my grains! This means I look for the word “whole” in the ingredients list. If it isn’t there, then the grain has been stripped of its natural nutritional value. This means less of the fiber and vitamins that are a basic part of the grain.

·    Sugar. Cereal companies love to add sugar to their products, especially if the cereal is marketed towards kids or they want to cover up all the fiber they added to the cereal. Words meaning sugar: Sugar, syrup, honey, molasses, just about anything ending in –ose (fructose, sucrose, maltose, etc), cane juice, agave, nectar, or malt. I think that’s all of them. Whew!! Remember, the ingredient list is listed by weight – the first ingredient in the list is the one that contributes the most to the weight of the product.

That wraps up the highlights of how I choose a healthy cereal. Remember to always read the Nutrition Facts and Ingredients. Many products can have pretty misleading labels – after all, their marketing department spends a lot of time and money ensuring that consumers will pick their product!

Tomorrow, I’ll go through some examples of how I compare cereals at the grocery store to decide which one is the best product for me. See you then!

Thanks for reading!

Anna

*Please keep in mind that this isn’t an exact science. I put in numbers to give you a better idea of what I look for, but think of them as guidelines that I use for my own cereal selection, not as strict rules that everyone must follow.

Product of the Week: TJ Farms Select Sliced Peaches

I thought it would be fun to occasionally post a Product of the Week to let you all know some of the nutritious products I particularly like.

This week, our product in the spotlight is the frozen sliced peaches by TJ Farms Select*.

I pick these up at a dollar store in Toledo. At 16 oz for $1, you can’t beat the deal. That’s roughly 5 cups of peaches per bag. I like to use them in smoothies and oatmeal as well as to keep around as back-up for those times I run out of fresh fruit.

The real winning point for this product is the ingredient list. Here, I’ll copy it below:

Ingredients: Peaches.

Seriously. That’s the only ingredient! Frozen fruits and vegetables can be terrific alternatives to fresh, but always check the ingredient list. Many frozen fruit products have added sugar, which adds empty calories and detracts from an otherwise healthy choice.

TJ Farms Select also has several other frozen fruit products that contain no added sugar, including their 12 oz Blueberries, 16 oz Strawberries, 12 oz Blackberries, and 12 oz Berry Medley. Whenever I see these at the dollar store, I make sure to stockpile a few bags.

Has anyone seen this product anywhere besides the Dollar Tree? Any other fans out there, or similar products you like? If so, please comment here!

Thanks for reading!

Anna

*Please note: I am not paid in any way for any product endorsement at this time. I just like to share!

The Rocket Blender Review (+ Tropical Smoothie Recipe!)

My mom picked up this Rocket Blender 17 piece set for me when it was on sale for about $15, and I recently decided it was high time to give it a go. Basically, this is a small blender that has two different blades – one for blending, chopping, and mixing, and another for grinding and whipping. It comes with four serving cups as well. This picture comes from the Meijer.com website:

 

I tried out the blending/chopping/mixing blade with a fun smoothie recipe (check out below) that I threw together. It was easy to use – no complicated assembly, no big mess, and the cups are lightweight, unlike my unwieldy glass blender. Just fill the cup with your ingredients, screw on the lid with the appropriate blade, place it on top of the motor base, and press down to pulse.

I feel like the cleanup was the best part – although the cups and blades are top-rack dishwasher safe, I just hand washed them quickly immediately after use. This took way less time than cleaning my full-size blender, since the cups are small enough to just fill with hot soapy water, screw on the lids, shake thoroughly, and rinse.

The Rocket comes with a few simple recipes and an easy-to-understand instruction booklet. It can allegedly grind coffee and spices, puree salsas and sauces, and whip up milkshakes, smoothies, and juices in a cinch. Unfortunately, the Rocket is not an ice crusher, so if you like to host parties that include margarita mix, make sure to buy plenty of crushed ice before trying it out on the Rocket!

If you can get it on sale like I did, I would say that the Rocket Blender is a good piece of practical kitchen equipment, especially for people who have small households and love smoothies. J

Tropical Smoothie Recipe

I’m personally not a big fan of the taste of pineapple (crazy, I know!), so I wanted a different tropical taste to this smoothie, especially since it’s been snowing so much the past few days! This is what I came up with using what was already in my fridge.

I used the Rocket Blender with the blending/chopping/mixing blade attachment, but a regular blender would work fine, too.

Makes 1 serving.

Ingredients:

·         6 oz Toasted Coconut Vanilla fat-free yogurt (I used Dannon’s Light & Fit)

·         1 cup frozen peaches, partially thawed

·         1 small banana

·         A splash of skim milk

·         Mint to garnish (optional)

Directions:

1.       Combine the yogurt, fruit, and milk in the blender, then pulse to desired consistency.

2.       Garnish with fresh mint, and enjoy a moment of the tropics in the middle of winter!

This recipe is less than 250 calories, is fat-free, has around 6 grams of protein, and is full of fruit that is rich in vitamin C, potassium, and fiber. This would make a great breakfast or snack, although I chose to have it as dessert.

I love playing with kitchen equipment, so let me know if you have any requests!

Thanks for reading!

Anna

Recipe: Mediterranean Bulgur Salad

Here’s another recipe for a really fresh-tasting dish. I served this at the birthday party I hosted for my friend earlier this month. This salad showcases bulgur, which is a whole grain made from wheat that has been parboiled and dried.

Bulgur is a pretty economical grain – I bought a pound of it (around 3 ½ cups uncooked) for $2.49 at Sofo Foods in Toledo (I love that place!! I was lucky enough to grow up in Toledo, and to have a mother who truly appreciates good food). You may recognize this grain, as it’s used in traditional tabbouleh recipes.

Like other whole grains, bulgur needs to be cooked before it can be eaten; use a 2:1 water-to-grain ratio (2 cups water for every 1 cup bulgur). Bulgur roughly triples in size as you cook it, so plan ahead and use a very big pot!

One of the things that is so great about bulgur is that it can be used like rice or pasta, but it contains way more fiber than either and more protein than rice. 1 cup of cooked bulgur has around 150 calories, 8 grams of fiber, and 6 grams of protein. Since it’s so easy to make, I would definitely recommend it to anyone searching for a new whole grain to try in their kitchen. Here’s the Mediterranean-inspired recipe I put together for my friend's party: 

Ingredients:

Directions:

·         1 ½ cups uncooked bulgur

·         1 seedless (or deseeded) cucumber, peeled and chopped

·         1 cup grape tomatoes, halved

·         ½ cup kalamata olives, halved

·         A few tablespoons of fresh dill

·         Extra virgin olive oil (about 3 Tbsp total)

·         1 Tbsp butter

·         2 Tbsp balsamic or red wine vinegar

·         Juice of ½ lemon

·         1-2 tsp sugar (optional)

·         Salt and pepper, to taste

1.   Heat 1 Tbsp olive oil and 1 Tbsp butter over medium heat in a BIG skillet. Then add the bulgur and toast it for about 5 minutes, or whenever it starts smelling good and has a little golden brown color to it. Remember to keep the grain moving the whole time so that nothing burns.

2.   Add about 3 cups of water to the bulgur and cover it with a lid or some aluminum foil. Let the bulgur simmer for around 20 minutes or so, or until the bulgur is soft.

3.   Meanwhile, in a separate bowl, combine the chopped cucumbers, grape tomatoes, and olives. Add the vinegar, lemon juice, about 2 Tbsp of olive oil, and some salt and pepper to taste. If you’re not a huge vinegar enthusiast, you can throw in a bit of sugar to cut the sourness a trifle. Let it marinate for a few minutes while you finish up the bulgur.

4.   If there is any excess water left in the bulgur in the skillet at this point, go ahead and drain it, then fluff it with a fork. See the picture below for an idea of what the cooked bulgur will look like.

5.   Combine your bulgur with your vegetables and dressing, then garnish with fresh dill. Give it a good stir and let the flavors meld for an hour or so in the fridge. Serve cold. Enjoy!

This is just one way to enjoy this whole grain. Bulgur is very versatile, and can be used in a variety of soups, chili, stuffing, baked goods, salads, or served plain as a side dish. Please share any good recipes you’ve tried with bulgur or other whole grains!

Happy cooking!

Anna

Recipe: Lentil and Split Pea Soup

This is one of my favorite go-to healthy recipes. I like to make a big vat of this soup, and then pack it for lunch for several days. It takes a little longer (just over an hour total) than most of my recipes since the lentils and split peas need to soak for a while, but I don’t mind since it makes several meals.

Makes 6-8 servings

Ingredients:

·         1 ½ cups lentils

·         1 cup split peas

·         1 - 2 cans (15 oz each, depending on personal taste) low sodium vegetable or chicken broth

·         ½ large yellow or white onion, diced

·         1 large bell pepper, any color, diced

·         2 cloves garlic , minced (about 2 tsp)

·         1 can diced tomatoes, partially drained (fresh works, too!)

·         3 oz canned chicken, drained (optional)

·         1 tsp Italian seasoning

·         1/8 tsp each of white pepper and cayenne pepper

·         1/8 tsp each of cinnamon and ground clove

·         1/8 tsp each of onion powder and garlic powder

·         1 Tbsp olive oil

Directions:

1.       Put split peas and 4-5 cups water on high heat. Let it come to a boil; maintain boil for about 3 minutes, then turn off heat. Add lentils. Let sit on stove for about an hour, or until fairly tender.

2.       While your legumes are soaking, dice up all your veggies and organize your ingredients.

3.       Heat the olive oil in a big pot over medium heat. Add diced onions; let them cook for about 5 minutes, stirring occasionally. Add minced garlic and diced bell pepper; let them simmer for a few minutes, stirring occasionally. Add the diced tomatoes, drained chicken, and your spices, then let it all simmer for a few minutes while you do the next step.

4.       Hopefully your legumes are done soaking at this point. Go ahead and mostly drain them. Using a blender or hand blender (my favorite kitchen toy!! Mine’s a Cuisinart Smart Stick Hand Blender – Picture courtesy of Cuisinart’s website), puree about half of the legumes. I add the can of broth to make this go more smoothly.

5.       Add all your legumes (both pureed and whole) to your soup vat, stirring everything really well. If you want the soup to be a little more liquid-y (less viscous), feel free to add some more broth or water. Let everything simmer for about 10 minutes, then serve and enjoy!

Note: Since I like to use the leftover soup in my lunches, I should warn you that the soup gets spicier as time goes by. So if you make this soup Sunday night, you might be eating quite a different soup as leftovers for lunch on Tuesday!

Since this soup is packed with lean protein (lentils, split peas, and chicken) as well as lots of vegetables, it won’t leave you feeling hungry mid-afternoon. So satisfying and absolutely delicious, this is definitely one of my favorite feel-good recipes to date! I hope you enjoy it as much as I do.

Thanks for reading!

Anna

Planning a Healthy Party Menu

Quick, think of a few traditional party foods. Maybe wings, pizza, and chips and dip come to mind. Although these foods can fit into a balanced diet, providing lots of nutritious options as well as a few splurges helps everyone enjoy the food at a party without dreading the scale the next week. Here was my menu for a birthday party I just hosted for a friend:

·         Lentil and Split Pea Soup (not pictured) with Whole Grain Rolls

·         Mediterranean Bulgur Salad

·         Crudités (raw veggies), Hummus, and Whole Grain Pita

·         Fresh Fruit, Cheese, and Whole Grain Crackers

·         Mini Birthday Cupcakes

Planning a party? Here are 5 tips to create a menu full of delicious, fresh, beautiful, and healthful foods for your guests to enjoy!

1.   Use vegetables and fruits liberally. Fruits and veggies are full of nutrients and fiber. By making plates of raw fruits and vegetables, guests can nosh on something tasty and healthy – plus, the only preparation required is washing and slicing! No tricky recipes here. I pile in the vegetables for the bulgur salad and lentil soup as well, providing texture and flavor to the dishes.

2.   Aim for most (or all) your grains to be whole grains. Whole grains have more fiber than typical refined grains. Misleading labels can make it difficult to spot whole grain breads and crackers. Always look for the world “whole” in the ingredient list; it should be the first or second ingredient. Otherwise, it’s simply masquerading. Bulgur is a great whole grain. Other good whole grains include amaranth, barley, whole wheat pasta or couscous, millet, oats, quinoa, rye, spelt, and wheat berries.

3.   Make portion control easy. Since cheese is a high fat item, I sliced the cheese into small pieces so my guests were able to take just a small piece if they wanted. Similarly, I used a mini-muffin pan to make my birthday cupcakes. That way, everyone was able to try the cake without having to accept a huge portion that someone else cuts.

4.   Include some lean protein. Since many healthier choices are lower in fat, protein helps ensure your guests’ appetites are satisfied. I served the crudités with hummus, which is made from garbanzo beans. Additionally, I used lentils, split peas, and chicken in my soup. This way, my friends aren’t going to leave hungry.

5.   Provide plenty of lower-calorie drink options. This can be tricky. Unsweetened iced tea, hot tea and coffee (be sure to have plenty of low-calorie sweeteners on hand), diet sodas, and water are all good bets. If you choose to serve alcohol, there are many lighter versions that contain fewer calories and less alcohol as well.

Having healthier options at your party will show that you care about your friends, that every occasion can fit into a balanced diet, and that eating healthy can be delicious. It doesn’t have to be expensive, difficult, or boring. Your guests will thank you for taking the time and energy to put together dishes that taste great and make them feel good, too.

I’ll post recipes for the soup and the bulgur salad later this week. Comments or questions? Let me know!

Anna