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Whole Grain Benefits

This weight loss food item list is nutritionist-approved

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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:

breakfast

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

Snacks

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

dinner

  • 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.

Goodies

  • 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 www.health.com

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

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

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Whole Grain Benefits

Do Grains Go Bad? Yes, But They Don’t Have To

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AAre you someone who goes to the grocery store every time you want to eat pasta or rice, or do you stay stocked with your favorite cereal forever? If you’re resonating with the latter, we have some news that may have shocked you: grain goes bad – but how quickly it happens is up to you.

“Grains have a longer shelf life than most foods, which makes them one of the best foods to stock up on at home,” says New York-based nutritionist Jennifer Maeng of Chelsea Nutrition in Manhattan, noting that she has one Offer range of health benefits.

“Compared to refined grains, whole grains contain all parts: bran, endosperm and germs. If all these parts of the grain are left intact, they will be rich in nutrients such as B vitamins, minerals, fiber, iron, copper, zinc, magnesium, antioxidants, phytochemicals, healthy fats, vitamin E, carbohydrates and proteins. “

Of these nutrients, she says the most notable is fiber. “The fiber contained in whole grain products slows down the breakdown of starch into glucose and thus prevents a high rise in blood sugar,” says Maeng. “Constant increases in blood sugar can negatively affect your energy levels, weight, and general health.”

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Now that you know the benefits of storing grain in your kitchen, it is time to see the cons, too. Grains actually spoil and, thanks to their typical storage, can be a breeding ground for bacteria. Read on to find out more.

Does Grain Go Bad?

According to Maeng, the reason grain goes bad is because it is often stored incorrectly. With that in mind, she says grain should be stored in airtight containers (like OXO’s Good Grips POP storage containers) in a cool, dry environment.

“Whole grains can usually be stored (dry) for up to six months,” she says, noting that they can be kept for up to a year in the freezer. “Cooked whole grains can be stored in the refrigerator for four days and in the freezer for six months.”

Of all the grains there is, Maeng says that pasta, barley, brown rice, spelled, wheat, corn, farro, and rye are among the grains with the longest shelf life when dry.

And then there is white rice. “When properly (dry) stored, white rice can be stored for 25 to 30 years,” says Maeng. “As a study has shown, polished rice does not spoil and retains its nutritional and flavor profile for up to 30 years.”

Signs that your grains have gone bad

As with most foods, Maeng says you know your grains are spoiled if you notice a change in color, smell, or texture. “They tend to degrade in environments with a lot of humidity, heat, and temperature fluctuations,” she adds.

Speaking of changes in humidity and temperature, grains can serve as an abundant source of foodborne contaminants, according to the National Institutes of Health. “Unfortunately, whole grains usually have more pollutants than refined cereals, but they contain more nutrients that can combat these pollutants,” says Maeng. “The National Institutes of Health emphasize that despite an increased risk of contamination, the benefits of consuming whole grains outweigh the risk of contamination.”

Proper storage of grain

Remember: The best way to avoid spoilage and foodborne contamination is to properly store your grain. While dry and cooked grains require different storage solutions, Maeng says that “both uncooked and cooked grains should not be stored in environments with temperature changes, as this creates condensation and increases the risk of food contamination growth.”

That said, learn how to store your grains below.

1. Dry

As mentioned earlier, airtight containers and dry, cool environments are best for dry grain storage.

“The best temperature for storage is 40 ° F,” adds Maeng, noting that rice stored at 70 ° F (with the help of oxygen absorbers) can be stored for years.

2. Cooked

Cooked grains, on the other hand, have a much shorter shelf life. “Cooked grains that are stored in the refrigerator should be used within a few days, ideally three,” says Maeng, noting that they can be kept in the freezer for up to six months. “The shelf life of already cooked grain is much shorter than that of uncooked grain due to the addition of water and its role in microbial growth.”

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Whole Grain Benefits

What’s the Best Diet for Runners? Nutrition Tips and More

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Before shopping for groceries for running, it is important to understand the science behind it.

The three macronutrients that are important to your overall diet are:

In addition, a varied diet ensures that you are also getting micronutrients and antioxidants, which play key roles in muscle function and recovery.

carbohydrates

Carbohydrates are the body’s main source of energy and are essential for long distance running.

When you consume them, your body breaks down dietary carbohydrates into their simplest form, the sugar, glucose.

Glucose is a vital source of energy for humans. This is because your body needs it to produce your cells’ energy currency called adenosine triphosphate (ATP) (1, 2).

During a run or exercise, your body can send glucose to muscle cells as an immediate source of energy. Any extra glucose in your bloodstream is sent to your liver and muscle cells to be stored as glycogen (1, 2).

During a run, your body first draws glucose from the blood to keep working muscles powered. When glucose levels start to drop, the body starts converting stored glycogen back to glucose through a process called glycogenolysis (1, 2).

Your VO2max is the maximum rate at which your body can consume oxygen while exercising, and it increases with higher exercise intensity.

This limits the oxygen available for energy production. As a result, your body engages in anaerobic (lack of oxygen) energy production that relies primarily on carbohydrates (3, 4).

When your exercise intensity increases, e.g. For example, when running and sprinting over shorter distances, your body uses carbohydrates as a primary source of energy and fat as a secondary source (2, 3, 5).

Because of the shorter duration of a sprint, most people have adequate blood sugar and glycogen stores to support their run (2, 3, 5).

During longer, lower-intensity runs, your body increasingly relies on fat stores to produce energy. This can happen, for example, on runs longer than 10 km (6 miles) (3, 4, 5, 6).

Additionally, most long distance runners also need to fill up on simple sugars to keep their run going. This is why many long-distance runners consume sports drinks or energy gels (5, 6).

Eating around 45–65% of total daily calories from carbohydrates is a good goal for most runners (7, 8).

fat

Stored body fat is another great source of energy, especially when running long distances.

In general, you should aim to get between 20% and 30% of your total daily calories from mostly unsaturated fats. Avoid eating less than 20% of your caloric intake from fat (8).

Low fat intake is linked to a lack of fat-soluble vitamins and essential fatty acids (8, 9, 10).

During long-lasting endurance training, your body falls back on its fat reserves as the primary source of energy.

It does this through a process called fat oxidation. Stored triglycerides are broken down into fatty acids, which your body then converts into glucose (1, 3, 5, 6).

While the process of fat oxidation is useful in long distance running, it is less efficient than using carbohydrates during high-intensity exercise. Because fat takes more time to be converted into energy, and that process also requires oxygen (8, 9, 10).

In addition, dietary fat is less efficient as a training fuel than carbohydrates, which are consumed very quickly and are more readily available during exercise (8, 9, 10).

So instead of consuming fat specifically for running, you should consume it as part of a balanced diet to support the functions of your body.

Dietary fat is crucial for:

  • healthy joints
  • Hormone production
  • Nerve function
  • General health

It also supports the absorption of fat-soluble vitamins (A, D, E, and K), making it an important part of your diet (8, 9, 10).

If you have stomach upset, eat low-fat meals in the few hours before running. Instead, try to eat higher fat meals during recovery periods (10).

protein

Protein is not a primary source of energy during endurance training. Instead, your body supports (11, 12):

  • Muscle growth and regrowth
  • Tissue repair
  • Injury prevention
  • the production of oxygen-carrying red blood cells
  • Total recovery

Your muscles break down as you run, which makes protein fueling important in rebuilding those muscles. Without protein, the muscles cannot be rebuilt efficiently, which can lead to muscle wasting, increased risk of injury and poorer performance (11, 12).

Although individual needs vary, most research suggests consuming around 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of your body weight per day.

This is sufficient for recovery and can prevent muscle loss in extreme endurance athletes (8, 10, 11).

Micronutrients

Exercise puts a strain on your body’s metabolic pathways, so you need a diet high in micronutrients to support its function.

While every athlete has different needs, some micronutrients are particularly important (8):

  • Calcium. This is a major contributor to bone health and muscle contraction. Most people get enough calcium-rich foods in their diet, including dairy products and leafy greens.
  • Vitamin D. Vitamin D is important for bone health as it supports calcium and phosphorus absorption. It can also contribute to muscle metabolism and function. You can get it through sun exposure, supplements, and foods rich in vitamin D.
  • Iron. This is critical to the development of red blood cells, which provide oxygen to working muscle cells. Long distance runners, vegetarians, and vegans may need more than the recommended food intake – more than 18 mg per day for women and 8 mg per day for men.
  • Antioxidants. Antioxidants help reduce cell damage from oxidation from intense exercise. Eating foods high in antioxidants – like vegetables, fruits, nuts, seeds – seems to be more effective than taking antioxidant supplements.
  • Other nutrients and aids. Many athletes use supplements or consume foods to improve performance, such as beetroot, caffeine, beta-alanine, and carnosine. Some of these are backed by more research than others.

For most people, eating a variety of whole foods ensures that you are getting enough micronutrients.

If you think you have a deficiency or want to try a new nutritional supplement, speak to a doctor.

summary

Carbohydrates are your body’s main source of energy during exercise. As you increase the distance and time of your runs, your body also begins to use stored fat for fuel. Prioritizing your diet can help improve your performance.

Good timing when eating can make all the difference in your runs. Your timing largely depends on:

  • how long and far do you run
  • your personal goals
  • your tolerance
  • Your experience

The best way to find out what works for you is through trial and error.

Diet before the run

Most people who run for less than 60 minutes can safely exercise without eating first. Even so, you may want to have a small, high-carb snack to provide a quick source of glucose. Examples are (13, 14):

  • 2-3 Medjool dates
  • Apple sauce
  • a banana
  • a glass of orange juice
  • Energy gel

If you plan to run for more than 60-90 minutes, have a small meal or snack containing about 15-75 grams of carbohydrates at least 1-3 hours before your workout.

This gives your body enough time to digest your food (8, 13, 14, 15).

Examples of carbohydrates to eat are:

  • a fruit smoothie made from milk and a banana
  • Scrambled eggs and toast
  • a bagel with peanut butter

Avoid high-fiber foods a few hours before running, as these take longer to digest and can cause stomach upset during exercise. Examples are whole grains, beans, lentils, and some vegetables.

After all, people who run for more than 90 minutes may want to recharge with carbohydrates a few days before an event.

This involves consuming a large amount of carbohydrates before a long distance run to make sure your body is storing as much glycogen as possible for quick energy supply (8).

While carbohydrate loading, many people attempt to consume 3.2-4.5 grams of carbohydrates per pound (7-10 grams per kilogram) of their body weight per day 36 to 48 hours before running. The best sources are complex carbohydrates like (8, 9, 10):

  • potatoes
  • Sweet potatoes
  • Whole wheat pasta
  • Brown rice
  • Multigrain bread
  • low fiber cereals

During your run

The only macronutrient that you need to focus on while running is carbohydrates. What you consume should largely depend on the length and intensity of your run.

Here are general guidelines you can follow for different run lengths (8, 9, 10):

  • Less than 45 minutes. No high-carb foods or drinks are required.
  • 45-75 minutes. You might want a high-carbohydrate mouthwash or small sips of a sports drink.
  • 60-150 minutes. You may want to replenish your blood sugar level with 30-60 grams per hour of a sports drink or energy gel.
  • 150 minutes or more. For long distance endurance runs, you may need to fill up with 60-90 grams of carbohydrates per hour. Most people prefer to stock up on high-carb sports drinks, gels, chewy candies, and bananas.

trailing

Whether you eat right after your run depends on the intensity of the exercise, the duration of the run, and your personal preferences.

If you want to eat right away, try a small snack with carbohydrates and proteins, such as chocolate milk or an energy bar.

Try to eat a meal that is high in carbohydrates and protein within 2 hours of your run.

Try to consume between 20 and 30 grams of protein. Research has shown that this can promote increased muscle protein synthesis.

Some examples of high protein foods are (8, 9, 10, 16):

  • beef
  • chicken
  • fish
  • Eggs
  • tofu
  • Beans
  • lenses
  • tempeh
  • Protein powder (whey or vegetable based)

You should also replenish your glycogen stores by eating complex carbohydrates like whole wheat pasta, potatoes, brown rice, and whole grain bread, which provide a constant source of glucose for hours after your run (7, 8, 9, 15).

summary

In most cases, food intake before, during and after the run depends on many personal factors. Try out some of these pointers and tweak them as needed to see what works best for you.

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Whole Grain Benefits

The benefits of fiber | 2021-09-21

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The “Dietary Guidelines for Americans 2020-2025” state that more than 90% of women and 97% of men do not adhere to the recommended intake of fiber, and such deficits are associated with health risks. This is where fiber fortification in baked goods, a traditional source of intrinsic grain-based fiber, helps consumers get closer to their intake goals. While there is a lot of fiber in it, bakers may want to explore those that give the recipe a function, such as: B. those that can eliminate gluten in bread or reduce sugar in biscuits.

Family-owned and operated Royo Bread Co., New York, launches a low-calorie, keto-friendly artisanal bread that has 30 calories, 2 grams of net carbohydrates, and 11 grams of fiber per slice. Wheat-resistant starch is the first ingredient. Other sources of fiber include wheat protein, wheat bran, whole rye flour, ground flaxseed, and psyllium husk.

“Flax seeds are high in omega-3 fats and fiber,” says Ronit Halaf, a registered nutritionist who started the company in 2019 with her baker husband, Yoel Halaf. “Psyllium husks are an important part of all of our products. It contains soluble fiber and insoluble fiber that will help increase fullness, slow digestion, and most importantly, help you stay regular. Wheat protein, also called wheat gluten, is essential to keep our products together. It contains traces of wheat and is a rich source of fiber, vitamins and minerals. “

For Nature’s Path, Richmond, British Columbia, the focus was on eliminating added sugar in muesli. But ingredient technology also added fiber to it.

“People worry about the amount of sugar they’re consuming,” said Arjan Stephens, general manager of Nature’s Path. “Our new granolas contain 0% added sugar and are still 100% delicious.”

The muesli is available in vanilla-almond butter and mixed berry flavors, with each serving containing 17 grams of whole grain products. That doesn’t mean everything in fiber, however, as one serving only contains 3 grams. This still enables a high-fiber claim. The secret of the muesli’s sweet taste is its main ingredient: date powder.

“Dates are also high in fiber, which is great for digestive health,” said Stephens. “And their fiber content makes dates a low-glycemic food.”

While most Americans are aware that they need to consume more fiber and less sugar, it is not an easy task. You are not ready to forego quality and enjoyment.

According to a study by ADM Outside Voice, more than half of consumers associate fiber with benefits like digestive health. In addition, 56% of consumers report adding or increasing fiber to their diet, the Hartman Group reports in their report, Reimagining Wellbeing Amid COVID-19, 2021.

“However, added fiber can also be linked to digestive problems,” said Sarah Diedrich, Marketing Director, Sweetening Solutions and Fibers, ADM. “Our research has shown that almost 70% of consumers would stop buying a product if it caused gastrointestinal problems.”

This article is an excerpt from the September 2021 issue of Baking & Snack. To read the full fiber optic feature, click here.

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