Page 3 - BrockCoNewsletterJulyAugust-2020.indd

Nutrition NOte: ask the rdN:

WHOLE GRAINS VS REFINED GRAINS
IS IT TRUE THAT IT IS BAD TO SNACK
There are two major categories found in nutrient content and more fi ber. Processing BEFORE BEDTIME?
the Grains or Starches food group. Foods of the grain removes several important parts It depends. Snacking on high sugar or high
found in this category are typically whole- of the grain, causing it to be less nutritious saturated-fat foods is not a good idea, but if
grains or refi ned grains. Whole-grains are and contain less fi ber if any. The more your choice contains whole-grains and protein
a better choice and should make up the processing a grain undergoes, there are or whole-grains and a healthy source of fat
majority of the starches you have in your fewer benefi ts of eating that grain. Think of (like avocado, nuts, or seeds), it is. Keep
diet. Refi ned grains are everywhere in it this way; if you are eating a starch and it in mind, the longer we go without fueling

foods, but knowing the di erence can help is the color white, like pasta, rice or bread, our body, the sooner the onset of slower
you make healthier choices. you are getting calories from those foods metabolism. It is important to remember to
Foods with minimal processing tend to but no health benefi ts. If you eat food eat three meals daily and have healthy snacks
contain whole-grains. They include cereal, that is brown or speckled with grains, like in between. Maintaining this schedule keeps
whole-grain bread, crackers, and snacks. whole-grain bread, brown rice, or whole- your metabolism running and helps you

Whole-grain products have all of the parts wheat pasta, you are getting several benefi ts to burn calories more e ciently. With the
of the grain intact, which results in higher and increase your nutrient intakes. window between a bedtime snack and your
breakfast meal shorter, you can keep that
metabolism running full speed.
WHOLE GRAINS VS REFINED GRAINS
WHAT TYPES OF SUGAR ARE NOT
CHOOSE THIS INSTEAD OF THIS
CONSIDERED ADDED SUGAR?
• Whole-grain Bread or Rolls • White Bread or Rolls When it comes to sugar, not all sugars are
created equal. Sugar found in fruits and
• Brown Rice • White Rice
unsweetened dairy products is considered
• Popcorn • Pretzels
a natural sugar and does not contribute
• Tortilla Chips • Potato Chips to adverse health e ects. Added sugars in

• Quinoa • Couscous processed foods or table sugar contribute to
• Triscuits • Saltines increased chances of developing long-term
health problems. Although maple sugar and
• Cheerios • Rice Krispies
honey exist in nature, these sweeteners act like
added sugars in the body. When looking for
something sweet to eat, choosing a product
that already contains natural sugar, like fruit
or unsweetened dairy products are best.

IS THERE ANYTHING THAT I
CAN INCLUDE IN MY DIET THAT
WILL HELP ME SLEEP BETTER OR
INCREASE MY FOCUS?
Your brain craves nutrients found in certain
foods. Foods found in the brassicas family—
cabbage, kale, and caulifl ower—can help with
memory and brainpower because they contain
sulforaphane, which helps keep the brain
focused. If you are craving sleep, try increasing
your intake of foods containing tryptophan,
like chickpeas. Regularly including them in
your diet or eating hummus can help you
catch some zzz’s.

Have a question? Send it to
eathealthy@brockco.com