How Healthy is Your Breakfast Cereal?

An easy way to find the answer to that question is to ignore the advertising and the appealing messages on the front of the box and look at the nutrition label.

First, how much fiber is in a serving of that cereal? Never purchase a cereal with less than 3 grams of fiber per serving. Five or more grams of fiber is even better. Undigestible fiber helps regulate your blood sugar and your feelings of hunger. Dietary fiber is an important aid to preventing many diseases.

Second, check the calories per serving. Healthy types of breakfast cereals serve up less than 120 calories per serving. (While you are at it, look at the serving size. You may need a smaller bowl at breakfast to limit those calories!)

Finally, look at the added sugar. Your serving of cereal should have less than 13 grams of sugar. Don’t even think of sprinkling on more. In addition to weight gain and tooth decay, excess sugar in your diet increases your risk of heart disease and other health issues.

Grocery Shopping Tips for Healthier Cooking

Supermarket stalls

To prepare healthy meals at home, you need the right ingredients. Here’s how to shop so that you have the best recipe materials in your pantry.

1. Take an inventory of what you already have.
   Make a list of not only the staples (low-fat milk, whole grains in breads and pasta, fresh fruits and vegetables) that you regularly run out of, but also of items on kitchen and pantry shelves. What canned goods do you already have that you could incorporate into upcoming meals?
   
   
2. Plan meals until your next shopping trip.
   Using the inventory, find nutritious recipes that incorporate the items on the list. Make a plan for daily meals and snacks that include these products in healthy recipes. 
   
   
3. Make a shopping list.
   Using the menu plan you have developed, make a list of items to purchase. Try to organize your list so that items are arranged in the order you will encounter them as you move through the store. Shopping from a list makes the trip more efficient, and curbs impulse buying of unhealthy items.
   
   You can always be on the lookout for healthy items that are not on your list. Give yourself the opportunity to try out a new fruit or vegetable. Often these make convenient healthy snacks.
   
   
4. Don't shop when you're hungry.
   You are more likely to grab high-fat, high-calorie snack items when you're hungry. Shop for groceries only after you've eaten a good healthy meal. If you must shop on an empty stomach, drink some water or buy a single piece of fruit. Pay for it, enjoy eating it, then shop.
   
   
5. Shop the perimeter of the grocery store for fresh foods first.
   Fresh produce, dairy, poultry and seafood are generally found around the outer edges of most grocery stores. These fresh foods are generally better for your health than ready-to-eat foods; when you cook with fresh ingredients, you know exactly what is in the dishes you serve.
   
   
6. Read nutrition labels.
   Check nutrition labels on packaged goods. Look at the serving size, calories, fat, cholesterol and sodium. Even low-fat or fat-free foods may have a lot of calories. Don't be fooled; not all packages are single-serving.
   
   Compare the nutrition labels of similar products so that you can choose the healthiest option. Even when ordering groceries online, you can often examine the labels.

Things to Do - HealthInfo Island - 8 displays!

The three displays and five exhibits for this month are as follows, starting by the bridge from Virtual Ability island and working around to the top of the waterfall.

• Antibiotic resistance
• Minority donor awareness
• Overdose awareness
• Hangovers 
• Healthcare for the homeless
• Neuropathy
• Psoriasis awareness
• Stock your fridge and pantry for better health

Eggs - Cold, Room Temperature, or in a Warm Water Bath?

Separating the albumen (white) of the egg cleanly from the yolks is best done when the egg is cold out of the refrigerator.

On the other hand, the whites will whip up better (to a larger, more stable volume) at room temperature. So let your separated egg whites sit out for 20-30 minutes before proceeding to that step of the recipe.

Many recipes containing eggs that are not integrated fully into the batter ask for cooking in a bain-marie, which is just a fancy name for a warm water bath. The cooking vessel is set into a pan with a shallow amount of very hot tap water inside the oven as it cooks. The warm water surrounding the uncooked material promotes a more even cooking so that the edges near the container do not overcook before the material in the center is done.

TIP - Key nutrients to improve your health

Nutrients come in many forms!

Protect your arterial linings from getting clogged with cholesterol plaques by consuming more antioxidants. Antioxidant chemicals include vitamins C and E, selenium and carotenoids  (beta-carotene, lycopene, lutein). Good sources include berries, broccoli, dark chocolate, grapes, kale, red cabbage and sweet potatoes.

Lower your LDL (“bad”) cholesterol levels by increasing your consumption of dietary fiber from apples, beans, berries, bran, greens, peas, squash, and whole grains.

Decrease your risk of peripheral artery disease and stroke by lowering your homocysteine levels. B vitamins, found in broccoli, eggs, dairy products, legumes, meat, spinach and whole grains, will help.

Omega-fatty acids, found in cold-water fatty fish (salmon, tuna, sardines), fortified milk, and walnuts decrease your risk for heart attacks.

Small additions or changes to your diet can have big effects on your lifetime health.

Tip - Eat More Fiber For Heart Health

Healthy Cereal

You probably know that fiber is good for your digestive heath. Did you know that dietary fiber can also help lower your risk of diabetes and heart disease? Here are some delicious ways to get more fiber in your daily meals.

At breakfast, reach for a dry cereal with at least 5 grams of fiber. Oatmeal is also a good choice. Sprinkle with berries or chopped fresh fruit.

Switch to whole-grain breads for your lunch sandwich, and pile on the veggies. Ever had a whole wheat sandwich with peanut butter and shredded carrots or raisins?

If you serve pasta for supper, use a whole-grain variety. Add fresh or frozen broccoli or other green veggies to pasta sauces.

If you prefer rice over pasta, try brown rice, barley, quinoa or bulgur instead of plain white rice.

Up your fiber intake and keep both your digestive system and your heart working properly.

What Do Food Pantries Need?

Who's Hungry?!

As the school year comes to a close, food pantries are asking for donations to tide families over the summer months. These are particularly difficult for children who have relied on subsidized school breakfast and lunch programs for much of their daily nutrition.


What kinds of food should you donate to your local food pantry? Here is a list of commonly acceptable items:

1. Peanut butter
2. Canned or dried beans
3. Canned fruit in juice, NOT in light or heavy syrup
4. Canned vegetables, low- or no-sodium
5. Low-sodium canned soups
6. Canned tuna or chicken, in water
7. Low-sodium chicken, beef, or vegetable broths
8. Whole-grain, low-sugar prepared cereals
9. Rolled oats
10. Whole grain pasta
11. Low-sodium pasta sauce
12. Unsalted nuts or seeds
13. Canola or olive oil
14. Unsweetened apple sauce
15. Dried fruits, no sugar added

Notice some restrictions? Even food pantries are trying to offer healthier food selections, with less sodium and sugar, and whole grains.

What else should you not donate? Anything in glass jars is a no-no. So is anything past the sell-by date.

Be sure to ask your local food pantry what they need. For instance, my local one said “Please don’t donate any more canned vegetables. What we really need are ready-to-eat items, like canned pastas in sauce, that children home alone can open and eat, with or without heating.” If you have a choice, choose pop-top lid cans instead of ones that need to be opened with a can opener.