Eating Whole
Foods
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Are you having
trouble getting enough nutrients to fuel your active lifestyle? Do you
want to achieve optimum sports performance? Eating a diet of whole
foods-foods that have not had vital nutrients refined out of them-can
help you get the nutrition you need to meet these goals. Below, Patti
Tveit Milligan, MS, RD, corporate nutritionist for Henry's marketplace
in San Diego, explains what to look for when choosing whole grains,
legumes and other whole foods.
1. What Are
Whole Grains? Whole grains are grains-wheat, oats, rice and so
forth-that have not been refined. The refining process removes the
nutritious germ and the bran. Any whole grain can be eaten as a starch
dish or added to soups and casseroles. Cook grains whole: For every cup
of grain, use approximately two cups of water, and cook until tender and
fluffy (about 20 to 40 minutes). Some grains need more water; others
require presoaking, because of their hulls.
2. Are There
Many Whole Grains to Choose From? Corn, wheat, oats and rice may be
the grains Americans know best, but many other great whole grains are
available. For example, quinoa (pronounced "keen-wa") is exceptionally
nutritious, containing up to 50 percent more high-quality, complete
protein than other grains. The protein in quinoa contains all the amino
acids (building blocks that make protein) the human body needs to obtain
from food. What's more, quinoa has high levels of the amino acids
lysine, methionine and cystine, which are difficult to find in non meat
products and are thought to help detoxify the body. Quinoa is also rich
in B vitamins, phosphorus, calcium, zinc and vitamin E. Amaranth
contains more high-quality protein than any other grain except quinoa.
Originally cultivated by the Aztecs and the Chinese, amaranth has a
nutty, somewhat wild flavor. Millet contains a significant amount of
iron and has a better amino acid balance than any other grains except
quinoa and amaranth. Barley can be served as a cereal or used to thicken
soups and stews.
3. Why Are
Beans Considered a Near-Perfect Food? When combined with grains,
seeds or dairy products, beans provide an excellent source of complete
protein. High in carbohydrates and soluble fiber, one cup of beans per
day can lower cholesterol as effectively as two-thirds of a cup of oat
bran. Beans are a good source of vitamins B2 and E, calcium, phosphorus,
iron and potassium. They are also easy to store and prepare. Beans, as
well as lentils and dried peas, are in a food category called legumes.
4. What Are
Some Good Legumes? Adzukis are easily digested, burgundy-colored
beans native to Japan. They are delicious served with rice or millet and
are good with soy sauce, ginger, green pepper or winter squash. (Boil 90
minutes or pressure cook 45 minutes.) Black beans are the staple food of
Latin America and also feature in Japanese and Chinese cuisines. Black
beans and rice make a delicious dish, especially when seasoned with
onions, garlic, tomatoes and lemon or lime. (Boil 90 minutes or pressure
cook 45 minutes.) Soy beans-commonly sold as tofu, tempeh or miso-are
good sources of complete protein. Split peas are commonly used in soups.
The yellow ones have a mild flavor and need more help from other
ingredients than the green ones. (Boil 90 minutes or until tender, but
do not pressure cook.)
5. Are There
Other Whole Foods? Many whole foods other than grains and legumes
are also rich in nutrition. Orange, red and yellow fruits and vegetables
provide antioxidant compounds like carotenoids and vitamin C. Dark
green, leafy vegetables are an outstanding source of calcium, magnesium,
folic acid and trace minerals. Cruciferous vegetables-such as broccoli,
cauliflower and red cabbage-are thought to have cancer-preventing
properties. And sea vegetables-such as wakame, kombu and nori-are high
in boron, magnesium and B vitamins.
2002 by
IDEA Health & Fitness Association
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