76 Part I: Eating Right with Every Bite
Grains and cereals
Grains and cereals can be very confusing. How can sugary cereals be whole
grain? Are all breads labeled whole wheat healthy? The truth about whole
grain is really pretty simple.
When purchasing bread, crackers, English muffins, pastas, and cereals, look
for products that say 100% whole grain or 100% whole wheat. If a loaf of bread
just says whole wheat, it’s white bread with caramel coloring added to it. And
sugary cereals labeled whole grain may have a little whole grain but the
majority is still made of white flour. 100% is the key that ensures you’ll get
some good vitamins and minerals as well as fiber. If in doubt, look at the
ingredients. If you see the word enriched, put it back!
Center aisle staples
Thought you should focus on the perimeter of the store, you have to forge
into the center aisles for some foods.
Many of the fats are located in the center aisles. Since oils, salad dressings,
and condiments comprise much of the fat in a typical diet, knowing what
you’re buying is particularly important.
✓ Buy regular salad dressings with no more than 100 to 150 calories
per 2-tablespoon serving. And remember that you don’t have to eat
2 tablespoons; 1 is often sufficient. If you have GBP, you may get
dumping syndrome from eating full-fat salad dressings.
✓ Reduced-fat dressings should have no more than 100 calories per
2 tablespoons. It’s still important to measure.
✓ If you must use mayo, look for reduced-fat or fat-free versions. If you
only like full fat or the salad dressing kind, measure it carefully and use
sparingly.
✓ Use olive oil, peanut oil, and canola oil when you can in place of other
oils. These oils are healthy, but still loaded with calories, so use sparingly!
✓ Remember that trans fats are bad for you. Even though the label may
say trans fat free, look for the word hydrogenated in the ingredients. If
you see this word, put it back!
What about canned goods? They can be great timesavers. Contrary to what
many people believe, they can also be very healthy. Vegetables for canning
are picked at their peak and processed quickly; they aren’t sitting on a truck
for days at a time. However, canned beans, soups, and vegetables can be high
in sodium. When possible, buy reduced-sodium brands. Rinse canned beans
