Special Food Product Review: Fiber One Honey Clusters

Occasionally, I will post reviews of food products I feel fit into a healthy diet. It can be complicated and time consuming to sift through all the products on shelves to find healthier products. Drawing attention to healthier options will help make the task of changing eating habits that much easier.

A new cereal has hit grocery store shelves: Fiber One Honey Clusters. This new cereal is a high fiber breakfast that claims to contain 51 percent of your daily fiber needs. It is a cereal of wheat flakes with clusters of crispy honey flavored pieces, and has 13g of fiber and 160 calories per serving (serving size 1 cup). With 280mg of sodium and 1.5 g of total fat, Honey Clusters is an attractive choice for a healthy breakfast. This is also a good choice if you have been eating low fiber sugary cereal but need a change. Add some fruit, such as a banana or blueberries, and you will have the ultimate healthy breakfast. There are a few criticisms I have of Honey Clusters. For all the fiber it contains, it does taste very sugary. Also, the ingredients list has high fructose corn syrup as an ingredient. The sugar keeps the cereal from tasting like bitter cardboard—a main complaint of other high fiber cereals but we need to keep our intake of sugar down. Overall, Fiber One honey clusters is recommended for a person interested in adding fiber to their diet just stay within the serving size to keep your sugar intake at a minimum.

For a free sample and more information, visit http://freesample.fiberone.com/FiberOne/Default.aspx.

The Nutrition Facts Label

One of the most important tools we have when choosing healthier food products is the Nutrition Facts panel found on all food packages in the United States. This panel gives a breakdown of the nutritional profile of the food contained in any given package. It lists the serving size, total calories, calories from fat, amount and type of fat, cholesterol, sodium, carbohydrate, fiber, sugar and protein content. It also lists some of the vitamins and minerals the food contains. Reading the panel is not difficult when you know what to look for.

When learning to read a nutrition facts label the best place to start is at the top-- the serving size and servings per container. Think about how much you will realistically eat of the food you thinking about buying. For example, if you are going to eat the entire box and there are 2 servings in a box, then you need to double everything else you see on the panel.

Second, look at the total calories. Whether this food will be a snack or a main meal, this information will let you know how much you are eating. If you are eating this for breakfast, choose a food that has 300-400 calories per serving, 300-400 calories for lunch and dinner should be 400-600 calories. Choose snacks that are about 100 calories each.

Third, look at the fat content. Pick a food with no trans fat and very little to no saturated fat. These fats can raise your risk of heart disease and need to be avoided. Higher amounts of poly and mono unsaturated fats (good fats) can help reduce the risk of heart disease. Choose foods with most of the total fat coming from good fats. Cholesterol is related to the fat content. Be sure to pick a food with little or no cholesterol.

Fourth, look at the sodium content. Choose a product with less than 300mg of sodium to ward off high blood pressure. Foods with sodium levels above 600mg need to be avoided.

Fifth on the nutrition facts panel is total carbohydrates. Unless you have been told to control carbohydrates by your doctor, the amount is not as important as with fat and sodium. Dietary fiber is a key part of total carbohydrate amount. Choose a food with at least 3g of dietary fiber per serving. It is recommended that we get 25-35g of fiber a day and choosing foods high is fiber will help you meet that goal.

The sixth component under fiber is the sugar content. Pick a product with a small amount of sugar per serving.

The seventh piece is protein. Protein content should be balanced with carbohydrates content. Be sure the food has a balance of 55-60 percent carbohydrates and 15-20 percent protein. This will ensure you are getting all of the needed nutrients from this food.

Lastly, read the ingredients list. This will give you important clues to whether the food is natural or a chemistry experiment. Avoid ingredients such as high fructose corn syrup, partially hydrogenated oils and any other ingredient you have trouble pronouncing. Choose all natural foods whenever possible.

Healthy Action Step: The next time you go grocery stopping, take up this challenge: Choose a food item containing 3 grams or more of fiber, 300mg or less of sodium, no saturated fat or trans fat and no partially hydrogenated oils.

Nutrition Facts Label Resource: http://www.ncpad.org/nutrition/fact_sheet.php?sheet=600

COOL Food Labeling

A law, part of the 2002 farm bill, has finally gone into affect which requires food manufacturers to list the country of origin on their foods products. Country of origin labeling, or COOL, is a good tool to use when buying locally grown produce or if you simply want to know where your food is coming from. All fruits and vegetables, including frozen products, must have the country of origin listed on it. If there is no label, the store must tell you on a sign. Raw chicken, beef pork, fish, shellfish and raw nuts all require labeling

There are exceptions: Cut up mixed fruit or any mixed frozen fruits and vegetables do not require a label. Any process foods such as roasted nuts or canned foods will not have to be labeled. Any meat that has special spices/flavorings or is already cooked does not need to be labeled. Turkey in any form does not require labeling.

The law took affect on September 30th and it will take 2-3 weeks for the labels to show up in stores.

Physical Activity—The Backbone Of Your Mypyramid Plan

Being physically active is a key component of Mypyramid and can involve many activities. A healthy lifestyle is dependent on how physically active you choose to be. Walking, running, riding a bicycle and participating in a sport are just a few of the ways you can fit essential exercise into your daily routine. It is recommended that you are physically active at least 30-60 minutes a day. This is in addition to your normal activity. If you are just staring out, aim for 30 minutes. Do an activity that does not require a lot of equipment, such as walking. Whatever type of activity you choose it should be of moderate intensity. This means you should break a sweat but still be able to hold a conversation. As you get stronger, gradually increase the time to 60 minutes.

There are three areas of physical activity that are essential for maximum health benefits, cardiovascular exercise (aerobic activity), strength training, and stretching/flexibility. Aerobic activity includes moderate to vigorous intensity walking, running/jogging, dancing, cycling, and swimming. This helps to strengthen the heart and pumps blood throughout the body. The heart is a muscle and will become stronger the more of this type of exercise you do. Strength training is lifting weights to tone muscle and you are better able to perform aerobic exercise. Stretching promotes flexibility and also allows you to do more activity. Doing all of these activities plus healthy eating will give you the best chance of avoiding serious illness such as heart disease, cancer, stroke, and type 2 diabetes. It also improves mood and self-esteem. If you have a pre-existing condition, see a doctor before starting any exercise program.

There are many ways to implement more physical activity into your life. You can join others in a walking group, sign up for an exercise class or walk/ride a bike instead of driving.. For more tips on how to incorporate physical activity into your daily life, visit http://www.mypyramid.gov/pyramid/physical_activity_tips.html.

Healthy Action Step: Look into what types of exercise classes are offered in your area and sign up for one. Jazzercise (http://www.jazzercise.com/) is one option and has many class offerings that are taught by trained instructors in a friendly atmosphere. There are also many low cost offerings through community park districts.

Oils—The yellow band

The last band on the pyramid is the yellow band which represents oils. Oils are liquid at room temperature and are the unsaturated (good) type. Monounsaturated and polyunsaturated fats are essential for good health and contain Vitamin E--a vital nutrient. Olive oil, canola oil, safflower oil, and cottonseed oil contain these unsaturated fats. They do not contain any cholesterol and are found in foods such as some fish, avocados, and nuts. Mayonnaise, soft tub margarine and salad dressings also contain these oils. These foods should be used in small amounts to flavor foods because they are high in calories and fat. This can cause weight gain in large amounts but are healthy in small servings.

This group does not include trans fat or saturated fat. Saturated fat is solid at room temperature. Examples include butter, lard, chicken and beef fat. These types of fat contribute to plague buildup and heart disease as well as increases in LDL (bad) cholesterol and total cholesterol. Palm kernel oil and coconut oil are both saturated fat based oils and should be avoided.

The daily recommended intake of oils is between 5-6 teaspoons which most of us get easily. An example of an entire day’s intake is one tablespoon of mayonnaise on a sandwich, and one tablespoon of margarine on toast. Other examples of a serving is 2 tablespoons of peanut butter is equal to 4 teaspoons of oil; 1 ounce of nuts is equal to 3 teaspoons of oil; and a half of a medium avocado is equal to 3 teaspoons of oil. For a list of other serving size equivalents visit http://www.mypyramid.gov/pyramid/oils_count.html.

Healthy Action Step: Switch the type of fat you use on food. For example, instead using butter on bread, brush extra virgin olive oil on it. Dipping bread in olive oil works as well.

Meat and Beans--The Purple Band

The next band on the pyramid is the purple band which represents the meat and beans group. There are many more foods included in this group than the name suggests. Beef, chicken, pork and turkey along with dried beans, peas, fish and shellfish, nuts, seeds, vegetable burgers (made with beans) and eggs are all included. These foods provide many essential nutrients that help grow healthy body tissue and improve bone formation. Meat and poultry contain protein, B vitamins, Vitamin E, and Iron. Fish contain omega 3 fatty acids and other unsaturated (good) fats that help improve heart health. Nuts and seeds are also good sources of Vitamin E and omega 3’s and help reduce the risk of cardiovascular disease.

The recommended daily intake from this group is 5-6 oz. A one ounce serving is equal to 1 ounce of meat, poultry, and fish, ¼ cup of dried beans, 1 tablespoon of peanut butter, 1 egg and a half ounce of nuts. To get the recommended requirement mix it up by choosing a variety of foods including low fat cuts of meat. For example, a meal could consist of a 4 oz piece of grilled chicken with a mixed salad of lettuce, tomato, cucumber, red peppers and ¼ of cooked kidney beans. For more ideas, visit http://www.mypyramid.gov/pyramid/meat_tips.html.

Healthy Action Step: When buying meat and poultry choose lean cuts and trim any fat before cooking.

Milk--The Blue Band

Milk and products made from milk are an important part of any diet, especially those of children and adolescents. Low fat and fat free milk contain important nutrients such as calcium and vitamin D to help them build strong bones and teeth. These foods also contain potassium, which can help adults maintain normal blood pressure and cardiovascular health. Adults can also see improvement in bone mass by consuming milk and milk products.

It is recommended that children 2-8 years old drink 2 cups of milk a day. Kids 9-18 and adults are encouraged to drink 3 cups a day. This can be low fat or fat free fluid milk, yogurt, and reduced and low fat cheese. A one cup serving is 1 cup of milk or yogurt, 1 ½ oz of hard cheese, 2 oz processed cheese, 2 cups cottage cheese, and 1 cup frozen yogurt. Choose low fat products when eating foods in this group to reduce your risk of heart disease. The saturated fat in whole milk and full fat cheese can contribute to increases in LDL “bad” cholesterol and contribute to weight gain. The easiest way to incorporate more milk products for both children and adults is to swap out soft drinks for a glass of milk.

For a great topping or dessert take 1 cup of low fat or fat free vanilla or other flavored yogurt and place it in a strainer lined with paper towels. Let the liquid drain out for at least 8 hours or overnight. The result with be a thick topping for fruit or mix in a little honey and walnuts for a quick dessert.

Healthy Action Step: Replace one soft drink beverage with low fat or fat free milk. Gradually increase until all soft drinks are replaced with milk.