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A WHOLE NEW DIET Americans Are Told to Eat More Whole Foods, but What Does That Mean? As One Dietitian Says, ". . . It's a Widely Used Term. But There's No Definition for It."WHAT's ON YOUR PLATE? Grain Train

Posted on: Sunday, 4 September 2005, 21:00 CDT

Whole foods.

The term is showing up in books, magazines and cookbooks. Later this month, it will appear on Omaha's newest health-food store, Whole Foods Market.

Even the federal government's 2005 Dietary Guidelines for Americans advises us to eat more whole grains, one of the most easily recognizable whole foods. Cereal makers are adding whole grains to their products, and ConAgra Foods has developed a whole grain flour that tastes like white flour.

So what are whole foods?

"On the consumer side, it's a widely used term. But there's no definition for it," said Karen Collins, registered dietitian and nutrition adviser with the American Institute of Cancer Research, a nonprofit group.

To some stricter adherents, she said, whole foods may mean eating only produce that's in season and grown locally.

But to nutritionists and researchers, it means eating foods that aren't processed in ways that remove nutrients or that contain additives, such as trans fats or sodium, that don't improve nutritional value.

Other local dietitians use terms such as unprocessed, healthy or natural foods to describe whole foods. Whole foods can include but don't necessarily have to be organic.

The concept meshes with the current dietary guidelines, which don't specify how foods should be prepared but recommend a diet rich in fruits, vegetables and whole grains, and low in saturated fats, trans fats, sodium and added sugars.

Although such eating styles haven't caught on with everyone, industry surveys in recent months indicate that Americans have some interest in whole, natural or healthy foods.

"People are starting to make the connection, 'Could I feel better if I ate better?'," said Gina Moss, a registered dietitian and nutritionist for the two Wild Oats Marketplaces in Omaha.

Locally, Omaha now is home to six stores that specialize in natural and organic foods -- two Jane's Health Market stores, two Wild Oats stores and two No Name Nutrition stores. The area's first Whole Foods Market, the chain's largest in the Midwest at 55,000 square feet, will open Sept. 21.

Many area grocers also offer natural and organic food sections.

ConAgra is seeking ways to ensure that its canned and packaged foods have more natural ingredients, said spokesman Garth Neuffer. In addition to Ultragrain, the whole grain flour, it sells Lightlife vegetarian products and is launching an organic line of Hunt's tomatoes.

Still, figuring out what constitutes whole foods can be tricky.

Brenda Lee Gibler is incorporating more fish and chicken into meals, using healthier oils and adding more vegetables. But the Crescent, Iowa, woman said she's still sorting through what's best for her family.

On a recent visit to the Wild Oats store at 78th and Dodge Streets, she checked out a frozen whole-wheat pizza crust.

"That's the hard thing, is to weed through all that's out there," she said.

Whole grains probably are the most obvious whole food, said Rita Frickel, a registered dietician with the Creighton University Cardiac Center.

The federal dietary guidelines now specify that three of a person's six daily servings of grain products should come from whole grain. Whole grains include all three layers of the grain kernel -- bran, endosperm and germ. Each layer provides different nutritional benefits.

Refined grains, such as allpurpose flour, have been milled, removing some of the bran and germ. Most refined grains are enriched, meaning that B vitamins and iron are added back.

But the fiber, natural phytochemicals and trace minerals aren't replaced, said Collins of the cancer research group.

Dietary fiber can help reduce blood cholesterol levels and may reduce the risk of heart disease, says the U.S. Department of Agriculture. Dietary fiber also is important for proper bowel function.

Frickel said 100 percent whole-wheat bread typically contains 3 grams of fiber per slice. White bread usually measures 1 gram of fiber a slice.

Consumers need to read the ingredient list to know what they are getting, she said. For example, "whole-wheat flour" should be the first ingredient listed for whole-wheat bread.

Label-reading also applies to cereals, said Lori Bonner, a registered dietitian with the Visiting Nurse Association in Omaha. Although cereal makers now are making more varieties with whole grain, the cereals still may have little fiber and have added sugar.

If you're counting on cereal to help meet your fiber needs, look for varieties that contain at least 3 grams of fiber a serving.

When it comes to fruits and vegetables, some dietitians prefer that people eat fresh ones. Eating whole fruit usually is considered better than drinking the juice because some of the pulp and the nutrients, usually concentrated in the skin, are lost in juice, Frickel said.

But Moss of Wild Oats said 100 percent fruit juice -- with no sugar or high-fructose corn syrup added -- can be substituted for one of the minimum five servings of fruit and vegetables we're supposed to get each day. The serving of fruit juice should measure 6 ounces, not the 20 ounces some of us are chugging.

"We still have to get the message out that portions matter," she said.

Some natural -- even organic -- foods may be processed, just in ways that don't damage nutrient content, Moss said.

An organic or natural boxed macaroni and cheese mix may be made from stone-ground wheat and real cheese. Oils are derived by pressing rather than by heat and pressure. Some colors may be added, but they come from natural sources, such as betacarotene.

If using canned vegetables, rinse them or seek reduced-sodium varieties, she said. Try canned fruits in lighter syrups.

"It's all about balance and variety," Bonner said.

WHAT'S ON YOUR PLATE?

Organic: Crops produced without most chemical fertilizers and pesticides and without genetic engineering and irradiation. Meat and dairy products from animals that eat only organic feed, haven't been genetically modified or given antibiotics to promote growth, and have met humane treatment standards. The federal government sets labeling requirements for organic foods. Healthy diet: According to the federal 2005 Dietary Guidelines for Americans, a diet should emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs and nuts and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars. Whole grains: Include all three layers of the grain kernel. Each layer comes with nutritional benefits. Other than whole wheat, whole grains include brown rice, whole cornmeal, oatmeal, bulgur (cracked wheat), buckwheat, popcorn and some lesser-known grains such as amaranth, quinoa, millet, spelt and triticale.

Grain train Whole grains are one of the most easily recognizable whole foods. They offer fiber and a variety of nutrients.

Endosperm: Makes up about 83 percent of kernel weight; source of white flour. Contains protein, carbohydrates, iron and B vitamins, riboflavin, niacin, thiamin. Bran: Outer layer, roughly 14 percent of kernel weight. Contains B vitamins, trace minerals, antioxidants and you guessed it fiber. Germ: The embryo or sprouting section of the seed; about 3 percent of kernel weight. Contains B vitamins, trace minerals, antioxidants and phyto (plant) chemicals.

SOURCES: Montana Wheat and Barley Committee; Rita Frickel, Creighton University Cardiac Center

Source: Omaha World - Herald

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