We asked St. Elizabeth Physicians Weight Management Center dietitians Amber Cranfield, Betsy Oriolo, Rebecca Jilek, Patti Kowaloski and Eric Davenport to share with Healthy Headlines readers 10 things they should be eating more of in 2016. As the first part of the series, here are April’s two foods: sprouted grains and salmon.
Sprouted grains
What they are: Grains are a great source of nutrients in most of our daily diets. They provide us with nutrients like fiber, iron, B vitamins and protein. Sprouted grains have become more widely known in recent years, but are they a better choice? The answer is yes.
Why they’re good: The sprouting process (taking grains after they’ve begun to grow, but before they become fully formed plants) makes grains easier to digest and absorb, making the punch of nutrition even bigger. We get more essential amino acids, vitamins and minerals and fiber from sprouted grains.
How to find them: Sprouted-grain products like bread, pasta and cereal are available at leading grocery stores. The Food For Life Baking Company has a diverse line of breads (including cinnamon raisin), buns, tortillas, English muffins, cereals, waffles, even a vegan chicken-nugget alternative. Kellogg’s Kashi line of healthier cereals now includes a sprouted-grain variety. Way Better Snacks (available at Kroger, Target and elsewhere) offers a variety of chips and crackers made from sprouted grains.
Salmon
What it is: Fish is a wonderful, low-calorie source of protein. Salmon, in particular, is a fish we should include in our meal-planning rotation.
Why it’s good: Salmon is packed with nutrients like omega-3s, vitamin D, B vitamins and selenium (a mineral that acts like an antioxidant). The healthy fatty acids (omega-3s) we get from salmon may help protect us from heart disease. Salmon also provides a specific type of protein called calcitonin. This small protein may help increase our collagen production, which may be beneficial for those suffering from joint pain or inflammation.
What to know: Salmon is available wild-caught or farm-raised. The difference is in the diet; farm-raised salmon are given high-fat feed to produce larger fish, while wild salmon eat natural organisms. The result is that farm-raised fish are somewhat higher in saturated fat, in addition to the desired fatty acids. You’ll find another difference in the checkout line: Wild-caught salmon is more expensive.
The bottom line: Both wild-caught and farm-raised salmon are still good for you. If the wild-caught variety doesn’t fit your budget, you can still feel good about eating farm-raised salmon.
