According to Nutritionist Janet Little

There are so many whole grain products available. Which ones are best?

Choosing whole grains can be easier than you think if you read food labels. First, check the ingredient list. Make sure whole grains are the main ingredient, appearing first on the ingredient statement. Look for “whole wheat flour,” whole rye, etc. And don’t be fooled by many multigrain products which include a variety of different grains but may not include whole grains.

Second, look for higher fiber whole grains. Check the Nutrition Facts table on the package label to find the amount of fiber per serving. To be considered a source of fiber, a food must provide 2 grams of fiber per serving. High fiber foods must contain 4 grams of fiber per serving.

My favorite choice for a healthful bread is one made from sprouted whole wheat berries. If you want to cut down on the carbs, sourdough products are a good pick because they contain little or no sugar. Breads made from enriched wheat flour are at the bottom of the list. There really is a great deal of truth to the joke “It’s a ‘wonder’ they can call it bread.”

Steel cut, rolled oats, or instant: Which oatmeal is best?

Oatmeal is one of the best foods for those looking to lose fat and stay healthy. It’s low in fat and a great source of water-soluble fiber.

Both steel cut and rolled oats are in the whole-grain family and are healthy for you. I think steel cut is best because it is the less processed. The groats are just chopped into small pieces. They’re chewier (grain aficionados prefer them) and need to be cooked a little longer.

Rolled oats go through a bit more processing. They are steamed, rolled and flaked so that they cook more quickly.
Instant oatmeal, especially in the envelopes, is thin, pre-cooked and less nutritious. It often has added salt and the flavored ones contain a lot of sugar.

There are a number of things you can add to your oatmeal to make it a complete breakfast meal. Cinnamon will help to regulate your blood sugar levels throughout the day. Berries contain anti-oxidants, are good source of fiber and will help to fill you up. Walnuts are one of the highest sources of Omega 3’s and vitamin E.

What is quinoa and why should I be eating it?

Although not common in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.  While it is considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. This recently rediscovered ancient "grain" was once considered "the gold of the Incas."

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. It is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa can be sautéed with cut vegetables for a healthy side dish or mixed with sliced cucumbers as a cold salad. It also is available in cereal flakes which make a hearty hot breakfast dish.

Janet Little is a nutritionist and spokesperson for Henry’s Farmers Market. Henry’s serves Los Angeles with stores in San Pedro and Woodland Hills. You can contact Janet at janet.little@henrysmarket.com for a 10% off coupon that can be used for the firehouse mess. She will also soon have her own nutrition information section on www.henrysmarket.com