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Whole Grain Benefits

This weight loss food item list is nutritionist-approved



Healthy, sustainable weight loss is not about tedious calorie counting or diet foods; it’s about nutrition. Research shows that nutritional knowledge and nutritional quality are associated with a lower body mass index (BMI). Studies also show that nutritious eating habits are linked to long-term maintenance of weight loss, which is the ultimate goal.

When you’re on a weight loss journey, prioritize the quality of the groceries you stock up in the grocery store each week. Here is my list of things to have on hand, as well as suggestions on how to use these foods to prepare well-balanced meals, snacks, and weight loss treats.

Shopping list from aisle to aisle

Food quality, variety, and balance are keys to exposing your body to a wide range of nutrients and health-protecting compounds. Some food groups are characterized by weight loss, and at the top of the list are products. A study recently published in the American Journal of Clinical Nutrition found that increased intake of fruits and vegetables can counteract a genetic increase in BMI and body weight. Products should make up the majority of your shopping cart, with the goal of adding around seven cups of product to meals and snacks each day. Charge the following:

Weight loss foodsImage: Courtesy of Rithika Gopalakrishnan / Unsplash

  • Apples
  • avocado
  • Bananas
  • paprika
  • Citrus fruits
  • Cucumber
  • Events
  • Grapes
  • Leafy vegetables
  • Mushrooms
  • Onions
  • Potatoes
  • Sweet potatoes
  • tomatoes
  • zucchini

For some smart product shortcuts (no peeling or chopping required) check out the frozen aisle. You find:

  • Berry
  • broccoli
  • cauliflower
  • Green beans

The cooling area is home to some key food groups that can help support long-term weight loss, including:

  • Eggs or vegetable egg substitutes
  • Greek yogurt (plant-based or milk)
  • Hummus
  • Plant milk
  • Vegan pesto

Storage-stable foods can also be beneficial to your health. For example, one food group you can find in these aisles are whole grains, which can increase your intake of fiber, vitamins, minerals, and antioxidants and aid in weight loss. One study found that intake of whole grains was inversely related to belly fat. Another study showed that replacing refined grains with whole grains increased resting metabolic rate, a measure of calorie burn. Some of the durable items to include on your shopping list are:

Weight loss foodsImage: Courtesy of Tamas Pap / Unsplash

  • almond butter
  • Lentils in sachets
  • Brown rice
  • Canned black beans
  • Canned chickpeas
  • Canned tuna
  • Canned wild salmon
  • Dark chocolate
  • Extra virgin olive oil
  • herbs and spices
  • Maple syrup
  • nuts
  • Old fashioned oatmeal
  • Olive tapenade
  • Vegetable protein powder
  • Andean millet
  • Tahini

Food ideas

Mix and match these foods from your shopping list to create a variety of nutritious meals and snacks that promote weight loss and healthy weight maintenance. Here are some ideas using the full shopping list above:


Weight loss foodsImage: Courtesy Kimzy Nanney / Unsplash

  • Smoothie made from leafy vegetables, banana, frozen berries, vegetable protein powder, almond butter and vegetable milk
  • Zoats made from zucchini, old-fashioned oatmeal, maple syrup, cinnamon, chopped apple, and nuts
  • Scrambled eggs with egg, vegetable egg substitute or chickpeas with vegetables, herbs, avocado and a side dish of citrus fruits

Having lunch

  • Bowl with vegetables, cucumber, tomato onions, lentils, quinoa and seasoned tahini
  • Salad with leafy vegetables, chickpeas, canned salmon and vegan pesto
  • Leafy vegetable salad with olive tapenade and garnished with canned tuna, green beans and diced potatoes


  • Sliced ​​peppers and cucumber with hummus
  • Sliced ​​apple with almond butter
  • Yogurt with grapes and nuts


  • Southwestern platter with sauteed peppers, onions, mushrooms, black beans, brown rice and avocado
  • Broccoli and cauliflower sautéed in extra virgin olive oil, lentils and oven-roasted sweet potatoes
  • Extra virgin green beans sautéed in olive oil with herb chickpeas and potatoes roasted in the oven.


  • Dark chocolate squares with fresh fruits
  • Fried frozen berries with a crumble of almond butter, maple syrup, cinnamon, and oatmeal
  • Frozen banana dipped in melted dark chocolate and chopped nuts

When choosing the food ingredients for these meals, snacks, and weight loss treats, keep in mind that when it comes to fat, type is important. Research shows that the consumption of monounsaturated and polyunsaturated fatty acids has beneficial effects on body weight and fat mass. To optimize your fat intake, consider cooking with extra virgin olive oil instead of butter, nibbling nuts or seeds instead of cheese, and opting for plant-based dips like guacamole and tahini on the ranch.

Tips before shopping

There are a few things to think about before entering the store or signing up to shop for groceries online. First, decide how you want to create your shopping list. As you compile future shopping lists, think about the things you will need to prepare complete meals and healthy snacks. A balanced meal should have five components:

  1. Vegetables: including fresh or frozen options.
  2. Lean protein: Don’t forget about the plant-based options, from lentils to frozen veggie burgers. Eggs and canned salmon and tuna are quick and easy animal-based proteins.
  3. Good for you “fat: Fats that can be beneficial include extra virgin olive oil, olive tapenade, olive oil-based pesto, avocado, nuts and nut butters, and tahini.
  4. Whole foods carbohydrates: Whole food carbohydrates include fresh or frozen fruit; starchy vegetables like potatoes; and whole grains, including oats, brown rice, and quinoa. Legumes, the umbrella term for beans, lentils and chickpeas, provide both protein and fiber-rich carbohydrates.
  5. Natural spices: Spices can include fresh or dried herbs and spices, as well as nutritious spices like balsamic vinegar and stone-ground mustard.

Build your shopping list of the items you need for each meal based on sections within the store (like I did with the aisle list above). This method means that you will come back from your trip with everything you need to prepare well-thought-out meals. Then it’s just a matter of time to cook. Preparing can also help, so all you have to do is place and reheat your meal components on plates. A 2021 study in a workplace weight management program found that a higher average frequency of meal planning was associated with greater weight loss.

It also plays a role when shopping. You’ve probably heard that you shouldn’t shop on an empty stomach. I agree based on my own personal experiences and stories from my clients. Hunger makes you more prone to impulse buying, which you can bypass when you are full. A growling stomach can also make you feel distracted and less able to think strategically about what you need. If you’re not feeling rushed, plan a trip soon after you eat and bring your list.

Keep that in mind

Successful long-term weight loss requires developing healthy habits that you can stick to. Meal planning and shopping are lifestyle changes that require commitment, but the rewards are well worth the time and energy. Use the lists and food ideas in this article to get started, and then branch based on your personal preferences and creativity. Aside from weight loss, you are likely to experience bonus benefits, including more energy, improved digestive health, and even better sleep. Diet (not a diet) for victory!

Cynthia Sass, MPH, RD, is the nutrition editor for Health, a New York Times best-selling author, and a private performance nutritionist who has advised five professional sports teams.

This story first appeared on

(Main and main image source: Getty Images / Design by Jo Imperio)

© 2021. Health Media Ventures, Inc.. All rights reserved. Licensed by and published with permission from Health Media Ventures, Inc. Duplication in any language, in whole or in part, without prior written permission is prohibited.

Health and the Health logo are registered trademarks of Health Media Ventures, Inc. Used under license.

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Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News



For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.


  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.


  • Noon to 3 pm Thursdays.


Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.


The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.


  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.


  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.


  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.


  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.


  • Chef’s choice — regional favorites will be served.


If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at or 217-359-6500.


Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice



By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.


Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!


When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.


Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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