A Dietitian's Top 5 Foods in the Grocery Store

The other day, I was wandering around a home improvement store looking for one little itty bitty item. Goodness!  I am too proud to ask for something until I just can't find it and on this day, I had to ask. Thank you to Frank who kindly lead me right to the product, otherwise I probably would have walked out without it. 

As I paid for my item; I realized, the feeling I had just now is exactly how most people feel in the grocery store. There are so many times in the store, so many choices and so many similar products. How does one find or choose the right one? 

Since I work in a grocery store everyday, it is easy for me to know exactly what I want and exactly where to find it. I thought I would share with you my Top 5 Food Items that I think should be part of every trip to the grocery store and why.

#1 Blueberries

These are truly one of the healthiest fruits you can eat. 1 cup is only 80 calories, and virtually no fat. They are full of antioxidants, especially Vitamin C, and fiber. The fiber in these little beauties help you feel fuller longer. And did I mention you get a WHOLE cup for only 80 calories. Yummy!! 

#2 Spinach

Another nutritional powerhouse found in your friendly produce aisle. Lots of vitamins, minerals and fiber. Plus you can sneak this veggie into almost anything (my favs include smoothies and anything with marinara sauce).  Want to know the best part? The nutrients intensify when it's cooked, so even better in your lasagna!! Freeze fresh spinach and forgo your ice cubes in your smoothie. 

#3 Salmon

High quality protein, heart and brain healthy Omega 3 fatty acids, and a multitude of delicious ways to prepare this fish, make it my top protein food. Grill it, bake it, grind it for burgers and make your own sushi rolls. Salmon provides other nutrients like Vitamin D, B Vitamins and even a little calcium. It's a must eat at least once a week. 

#4 Oatmeal

In a previous post, I asked "what oat floats your boat?"  Meaning all oats, any kind, are a great addition to breakfast, lunch and to your favorite recipes. Oats pack fiber known as beta-glucan that has been studied to help lower blood cholesterol. It also is a source of magnesium which many of our diets are extremely low in, causing issues with digestion and muscle fatigue. Oats also have immune boosting zinc. Try oats savory and sweet, use instead of breadcrumbs in recipes and blend up for a thicker smoothie. 

#5 Milk

Milk is the only naturally occurring nutrient-rich beverage. When choosing low-fat to fat-free milk, you have a perfect little package. It has the right carbohydrate to protein ratio to be a balanced snack and is a superior source of calcium (remember friends, bone loss occurs around age 30-35 so you can build those stores before and maintain those stores after). This is also one of the few foods we get Vitamin D from. With all the other choices of "milk" options, this one reigns supreme in my book. Why?  Just check out the ingredient list.  There is more to milk than just drinking a glass.    

Hope this helps your next shopping trip a little bit easier and a lot more healthier.

~Crazy

What Oat Floats Your Boat?

 

 

It is National Oatmeal Month, if you didn't already know, I think it is very important to remind you. Oatmeal is making a comeback in my book. It truly is a superfood that has so many wonderful nutritional qualities. Oatmeal is a whole grain (This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain, according to the Whole Grain Council) that provides fiber, energy boosting B vitamins to get your day going and Magnesium to help you rest more soundly. You can easily mix in dried fruit, chia seeds, nuts/seeds, cacao and other mix-ins to boost its health factor.

 

What I think is so great about oatmeal is that it "sticks with you" and keeps your hunger in check. This time of year, warm food and high fiber foods, will keep your appetite from getting away with you and keep your blood sugars more stable. When you add in some protein (nuts/seeds, peanut butter, whey protein powder), it last even longer.  There are not many foods that can do this or are as versatile at oats. One of the major questions I get as a dietitian is what type of oats is the healthiest option. My response:  any type of oat is the healthiest if you EAT IT!  The Whole Grains Council has this nifty little breakdown for you.

 

 

Types of Oats

Raw Oats, newly harvested

This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won't see them this way in stores, but we thought you'd like to see what they look like fresh from the fields.

 

 Whole Oat Groats

A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.

 

Steel Cut Oats

If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.
 

Scottish Oatmeal

Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.

 

Rolled Oats – regular (old fashioned)

Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.
 

Rolled Oats – quick or instant

If you roll the oat flakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats. The nutrition stays the same (these are all whole grains) but the texture changes – a plus for some people and a drawback for others. The good thing about having so many choices is that everyone can get exactly the taste they like best!
 

Oat Flours

Oat flour is a whole grain flour that can be used in baking, or for thickening soups and stews. 

 

Having  a few times of week will help you feel healthier, decrease your hunger, give you amazing lasting energy throughout the day and believe it or not, help you sleep more soundly at night.

 

If you haven't had them in long time, give them a second chance. Find one that tickles your fancy above and if you still need some recipe inspiration, you know where you can find me!!!

 

~Crazy