Grocery Week Part IV: Grains

Now that you are well on your way to being a health-savvy shopper, its time to head towards the grains. Grains are one of your main sources of carbohydrates or....energy! Its what you are running on right now in order to breathe, read, walk, talk, run, jump, etc. Because the carbohydrates in grains are so crucial, you want them to be coming form the best sources possible!!! Also, remember the importance of whole grains!

Here are some quick suggestions for your grain purchases:

BREAD:

When buying bread, you have to think about what it is you want from your bread. Do you want maximum fiber, do you want the fewest calories possible, do you want it to be cheap? The answers to these questions will help you find the perfect bread for you.

For highest fiber you want to purchase a 100% rye bread.

For lowest calories you want a vegetable fiber wheat bread. (pictured)

For the lowest price you want the generic brand 100% whole wheat bread.

There are other good options out there like whole wheat or whole grain Sandwich Thins as well. You just have to hunt for what it is you want!!

PASTA:
When I talk about buying pasta, I'm talking about buying dried pasta in the box. There are options for buying fresh pasta, but we aren't going there. Dried pasta, in a tightly closed packet, will keep almost indefinitely (up to years). When buying pasta, keep two things in mind.
1. Whole wheat is your best choice for fiber content, but if you don't like it, don't sweat it. You can still enjoy pasta! One thing I suggest is making 1/2 and 1/2 batches. Mix half refined pasta and half whole wheat. That way, the taste is more similar to what you are used to, but you are getting in some extra fiber! You have to wash 2 pans, but it's worth it!
2. Generic is fine! To save money, grab the store brand - it still has a great taste, but with less of an investment!

RICE (Gluten Free):
Brown is better than white because of the fiber and additional vitamins and minerals. The only other rule with rice is.....experiment! There are so many different types of rice, and their taste and aroma vary greatly. My favorite, Jasmine rice, is a long-grain rice that has a soft, roasted-nut flavor. Yum!

CEREAL:
The goal: low sugar, high fiber. This is where you have to start reading your labels. Look at the first ingredient. If it starts with the word "Refined," move along. However, the 1/2 and 1/2 rule can be applied here too. For example: 1/2 Frosted Flakes, 1/2 Bran Flakes makes a good tasting, high fiber cereal.
Also, with fall and winter coming fast, don't forget about hot cereal. Oatmeal is a great way to get your fiber in for the day!

POWER GRAIN:
Quinoa (Gluten Free): With 3 more grams of protein per cooked cup when compared to brown rice, this grain is an awesome base for any dish. It can be substituted for any grain - in cereal, as a rice, anything! Also, it has more fiber, magnesium, and iron.