These are a Few of My Favorite Things …

By Barbara Day, M.S., R.D., C.N

It's no secret. All Americans have been challenged to eat more whole grain foods not only because they provide more nutrients but there is some scientific evidence that indicates whole grains can lower your risk of heart disease, stroke, diabetes, obesity and constipation. But, with all the creative marketing on labels these days, it requires a PhD in nutrition to interpret the labeling trickery. Since, I only have a master's degree in nutrition maybe that's why I find some of these whole grain labels tricky for even me to decipher! Since the 2005 U. S. Dietary Guidelines recommended that each American eat half of their grain allowance from whole grains or at least 3 ounces each day, finding foods that make the grade has been a challenge for most Americans. After spending many hours of explaining to friends and acquaintances how to read a food label and what to look for, I decided to spill the beans and let the readers know what some of my favorite whole grain foods are.

• Pepperidge Farm 9 Grain Bread . This is the type of bread that I eat with my sandwiches or with some of my meals. The first ingredient is unbromated stone ground 100 percent whole wheat flour. This bread contains no trans fats, artificial colors or preservatives.
• Reduced Fat Triscuits . This is one of my favorite crackers. I put some low fat cheddar cheese or low fat cottage cheese and veggies on these crackers for a quick lunch or snack. I add some fresh fruit, too.
• Kangaroo Whole Grain Sandwich Pockets . I especially like the ones with flaxseed but you can also get the pockets with oat bran and wheat bran. I like to add low fat cheese, shredded lettuce and diced tomatoes and shaved turkey to a quick lunch.
• Quaker Oatmeal to Go Breakfast Bars . This little bar is great for a recovery bar when I was training for the Triple Crown and miniMarathon. It's loaded with B Vitamins, iron, folic acid, calcium and dietary fiber. Plus they taste good, too. My favorite is oatmeal raisin but when I want something sweet I can be persuaded to eat the brown sugar cinnamon flavor, too.
• 100 Calorie Portion South Beach Diet Snack Crackers . I have to admit I love to eat foods that crunch. In fact, the reason I choose these snack crackers is because they come in 100 calorie packs and they taste good, too. They have a crunchy nutty flavor. I could probably eat the whole box — but I choose to eat only the 100-calorie pack. Portion size is important. I keep thinking — 100 calories is only 10 minutes of running — whereas eating the whole box ... you get my point. However, these little packs are not cheap - $.61 each pack.
• Kellogg's Smart Start Healthy Heart . To say that my husband and I are hooked on this cereal might be a little dramatic but let's just say we like the taste. I like to eat it as a snack and he likes to eat it for breakfast. The cereal is made with oat bran and contains no trans fat.
• Kroger Frosted Bite Size Shredded Wheat . My grandson, Reece, loves Frosted Mini-Wheats for breakfast. His dad, Geoff, and my other sons used to eat Frosted miniWheats as an alternative to cookies when they were growing up. They are made with 100 percent whole wheat and are a good choice for breakfast or snack-time, too.
• Post Grape Nuts . Sometimes I eat Grape Nuts for breakfast but I also add them to plain yogurt with fresh fruit like blueberries or raspberries. I eat that combination for lunch or as a snack. Grape Nuts actually taste like little crunchy nuts and when not softened by milk or yogurt they take a lot of effort to chew and crunch. They are made with from wheat and barley.
• Nabisco 100% Whole Grain Fig Newtons . I have tasted these only twice but I can tell you that I liked them. For some reason, the local grocery stores don't stock them. I purchased them in groceries in Tennessee and also in Florida . The label is confusing because it says there are 15 servings per container not how many cookies are in a serving. If you want to count how many Fig Newtons there are in the pack, you are home free in terms of what the actual portion size is. The answer, however, is 2 Fig Newton cookies = 110 calories (see the information below).
• !Tam-X-ico's! 100% Stone Ground Tortillas. These tortillas are great for wraps. They are made with stone ground 100 percent wheat. In fact, the label claims the product is made with 10 whole grains – cracked wheat, corn millet, oats, flax, rye, sesame, triticale, brown rice and soy.

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of Kentuckiana HealthFitness and Kentuckiana Healthy Woman. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. She is the author of Fast Facts on Fast Food For Fast People (ISBN 0-9631538-6-2) and High Energy Eating Sports Nutrition Workbook for Active People (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition and has a weekly health & fitness radio show on WKJK 1080 AM . She serves on the board of the Louisville Youth Training Center/Heuser Clinic and the Mayor's Healthy Hometown Movement Advisory Committee. She is a member of Fit Louisville, PE4Life, Coalition for a Healthy and Active America, the American Dietetic Association, NAWBO and Greater Louisville, Inc. She is a runner, a cyclist, a hiker and grandmother.