When it comes to getting the best taste and the greatest nutritional value from grains, keep it whole grain. Quinoa, oats, short-grain brown rice and wild rice, polenta (which is made from corn) and barley are most nutritious in their whole, unprocessed form. That’s because the bran is still intact, and the bran is where most of the minerals, vitamins and plenty of fiber reside. Processed and packaged foods are rarely made from 100 percent whole grains. Think of them as empty carbs with lots of preservatives, so switch to these flavorful grains to load up on nutrition, including essential minerals and even some protein. Tip: Don’t be fooled by the word “multi-grain” on packages — this does not mean that a variety of or even any whole grains were used. Brown rice is high in magnesium and tryptophan, barley is high in selenium and tryptophan, and steel cut oats are high in manganese and zinc. These grains are simple to prepare. Bring water to a boil, add your grains and cook on low heat for about 45 minutes until tender. Remove from the heat and keep covered for 5 minutes to allow the grains to fluff, then stir with a fork. Quinoa is another excellent choice, high in iron and manganese, plus it’s quicker to cook than the other grains. Rinse a cup of…  read on >

Tax it, and fewer folks will buy it. So it goes with sugar-sweetened drinks, new research suggests. The California city of Berkeley introduced the nation’s first soda tax in 2014, and within months people were buying 21 percent fewer sugary drinks. Three years later, 52 percent fewer of these drinks were being sold while consumption of water rose 29 percent, the researchers found. “This just drives home the message that soda taxes work,” said study author Kristine Madsen, faculty director of the Berkeley Food Institute at University of California, Berkeley’s School of Public Health. “Importantly, our evidence comes from low-income and diverse neighborhoods, which have the highest burden of diabetes and cardiovascular disease, not to mention a higher prevalence of advertising promoting unhealthy diets,” Madsen said in a university news release. The study shows that a soda tax can influence what people buy and can be effective in encouraging healthier drinking habits. This could potentially reduce diseases like diabetes, heart disease and tooth decay, which have been linked to sugar, the researchers added. Sugar-sweetened drinks are very cheap, but cost America billions each year, Madsen said. “They’d cost much more if the health care costs were actually included in the price of the soda,” she added. “Taxes are one way of taking those costs into account.” For the study, Madsen and colleagues polled some 2,500…  read on >

It may still be winter, but it’s never too early to plan for your kids’ summer camp. And now’s the time to think about preparing them to handle allergies and allergic reactions, according to experts at the American College of Allergy, Asthma and Immunology (ACAAI). “Kids who suffer from seasonal allergies, food allergies or asthma also wonder about their health. For them, additional preparation is necessary to keep them safe and happy, so they can enjoy their time away from home,” ACAAI president Todd Mahr, said in a college news release. The ACAAI has five tips to help make the summer camp experience a great one. If your child suffers from asthma or food allergies, consider sending him or her to a camp that specializes in these conditions. Specialty camps can have trained staff who know how to treat asthma and allergies. You can search the internet for camps that focus on your child’s needs. Before sending your child off to camp, consult with your allergist and make sure prescriptions are up-to-date and your child has everything needed to treat their allergies or asthma. The allergist can also provide a plan to share with the camp. Be sure the camp’s staff is prepped on your child’s allergies and asthma. They should know if asthma makes some activities difficult. Be sure the medical staff knows about…  read on >

If supermarket circulars influence your grocery shopping, you could be saving money at the expense of your health. That’s because studies show the offerings are often far from the healthiest food choices. Researchers looked at a year’s worth of circulars from a small Midwestern grocery chain to see how the nutritional quality of sale items compared to that of the average American diet, which itself scores low. They found that sales reflected a tendency to eat too much protein and not enough fruits and vegetables. While 25 percent of sale items were for protein-based foods, only 8 percent were for vegetables and 7 percent for fruits. Worse still, less than 3 percent were for the most healthful dark green, red and orange vegetables. So, it’s important not to let these circulars dictate your eating habits. Eating healthy doesn’t have to cost as much as you might think. The difference can be as little as $1.50 more per day. Interestingly, some studies have shown that even people who spend the most money on food don’t automatically select healthier choices. Regardless of budget, the average family spends the biggest chunk of their food budget — about 35 percent — on items like snacks, treats and frozen dinners. That means shifting just some of your shopping dollars may be enough to boost your diet. Once you’re at the…  read on >

Nuts and seeds are often mentioned in the same breath, but nuts seem to get all the attention. Time to stop overlooking seeds — they might be tiny, but they pack in a lot of nutrients. They’re also tasty and some make a filling snack. Like nuts, seeds have protein, carbohydrates and fats. Because of their fat content, they’re calorie-dense, and a half-ounce — weighed without the shell, about one tablespoon — is equivalent to an ounce of protein. Flax seeds are especially good for you because of their high omega-3 content and both soluble and insoluble fiber. To get the most benefits, buy them whole, keep them in the fridge and grind them as you need them (not in advance) — easily done in a coffee bean grinder. Besides sprinkling ground flax on cereal and yogurt, add it to smoothies, ground meat dishes and pancake, waffle and muffin batters. You can even use it instead of breadcrumbs. Sunflower seeds are a tasty source of vitamin E, some B vitamins and a wide array of minerals. They’re great when sprinkled over salads or creamy vegetable soups as well as on their own. Pumpkin seeds, also called pepitas, are another great choice, a good source of protein, zinc and antioxidants. You can buy them when shelled or unshelled, but it’s easy to roast your own anytime…  read on >

Nuts are a delicious food to enjoy year-round, adding a richer taste to many of your favorite dishes. High in protein, fiber and essential minerals, nuts also contain healthy mono- and polyunsaturated fats that help fight inflammation. Nuts are natural hunger-busters, but pay attention to your portion size. A snack of 10 to 12 peanuts, walnuts, pistachios or hazelnuts clocks in at about 100 calories. Toasting nuts brings out their flavor and improves their texture. Simply place a handful of nuts in a dry, small skillet over medium-low heat. Cook two to three minutes, transfer to a cutting board, and chop or use whole. You can also bake nuts in a preheated 350-degree oven for eight to 10 minutes. For hazelnuts and pistachios, transfer to a dry dish towel and rub the toasted nuts to remove their skins, which may be bitter. Chopped or ground nuts are also a healthier alternative to breadcrumbs. Here’s a tasty way to use them with fish. Pistachio-Crusted Salmon 2 4-ounce salmon fillets, skin on 2 tablespoons Dijon mustard 3 tablespoons chopped pistachios Olive oil cooking spray Preheat oven to 400 degrees. Place salmon in a baking dish, skin side down. Spread mustard over the surface of the salmon, then top with chopped nuts and spritz lightly with cooking spray. Tent loosely with aluminum foil and bake eight to 10…  read on >