July News from Fleet Feet

As athletes, it is essential that we are sure that our diets help fuel our athletic pursuits. That said, this summer we should all try to put a "whole" in our diets - whole grains, that is.

Research reveals that whole grains offer vitamins, minerals, and fiber as well as high levels of antioxidants and other healthy plant-based nutrients. Whole grains also contain protective antioxidants in amounts near or exceeding those in fruits and vegetables. Even better, they provide some unique antioxidants not found in other foods. Corn, for example, has almost twice the antioxidant activity of apples. Wheat and oats almost equal broccoli and spinach in antioxidant activity.

Along with the antioxidant benefits, whole grains have several other advantages. For instance, the fiber in whole grains helps promote digestive health, and recent studies indicate that eating more whole grains may help reduce the risk of heart disease, cancer and diabetes in addition to improving insulin control and helping with weight management. With all these benefits, doesn't it just make sense to include them in your diet?

What is a "whole grain?"
Although we're often told whole grains are good for us, many of us don't know precisely what a "whole grain" is. All grains start out as whole grains. If, after milling, they keep all three parts of the original grain - - the starchy endosperm, the fiber-rich bran, and the germ - - in their original proportions, they qualify as "whole grains."

Isn't it difficult to include whole grain foods in your diet?
Consumers may worry that finding and preparing whole grains could be difficult. However, new whole grain foods introduced in the past few years provide plenty of options to appeal to everyone's taste, budget and busy schedule. Americans today can enjoy a broad range of whole grain ready-to-eat cereals, white whole wheat bread, 90-second brown rice, instant oatmeal, popcorn, whole grain crackers, whole grain chips, and many more choices.

What is a serving of whole grain?
The Dietary Guidelines define a serving of grain as 1 slice of whole grain bread or a� cup of 100% whole grain hot cereal, cooked pasta, rice or other grain. Runners need at least three to six one-ounce servings of whole grains per day. As Americans try to appreciate the nuttier, fuller taste of whole grains, many start with products made with a mix of whole and enriched grains. In these foods, servings are counted differently: 16 grams or more of whole grain ingredients count as a full serving. This means most Americans need 48 grams or more of whole grain daily. A growing number of foods are being labeled with information about whole grain content (often in grams), making it easier for consumers to identify whole grain products. When reading labels, please do remember that foods made only with bran are not whole grain products and high fiber is not always equivalent to whole grains. Check the ingredient list for whole grains among the first ingredients.

Without a doubt, this whole grains are "wholly" important for athletes and their diets.

* Guest writer Leslie Funkhouser is a local nutritionist, runner, and owner of Wellness Concepts.