The Bread & Cracker Box
This week I started on a 12 week fitness and diet program/competition sponsored by my company's corporate wellness department and fitness center. 3 fellow co-workers and I formed the Data Geeks team. Each week there is a diet and exercise challenge. The exercise challenge or the week is 30 minutes of cardio 4 times a week. I have that beat. The diet challenge is to eliminate white bread from your diet. That's simple for me since I do not eat any bread. Below is their email dining tip for the week. It's pretty interesting. I thought I would share. --Tom
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Pepperidge Farm Natural Whole Grains Crunchy Grains bread is mostly whole grain. Pepperidge Farm Light Style Seven Grain bread isn't. Nabisco Reduced Fat Triscuits and Wheat Thins are all or mostly whole grain. Nabisco Wheatsworth crackers aren't. Marketers seem bent on feeding us white flour while making us think we're eating whole grains. Here are some tips to see through their schemes: 1. If you don't like the taste of whole wheat bread or crackers, try a brand that lists a whole grain first in the ingredient list. (That means the bread is mostly whole grain.) Remember: "wheat flour" and "unbleached wheat flour" are not whole grain. 2. Don't rely on fiber numbers to find whole grains. Breads, especially "light" loaves, may have added processed fiber from peas or other foods. It may help prevent constipation and diverticulosis, but it doesn't have the "package" of antioxidants and phytochemicals in whole grains. 3. Read labels carefully. Whole wheat and oatmeal are whole grains. But "oatmeal bread" and crackers that are "made with whole wheat" are mostly refined. Here's what the words usually mean when they appear on the front of bread and cracker labels.
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Pepperidge Farm Natural Whole Grains Crunchy Grains bread is mostly whole grain. Pepperidge Farm Light Style Seven Grain bread isn't. Nabisco Reduced Fat Triscuits and Wheat Thins are all or mostly whole grain. Nabisco Wheatsworth crackers aren't. Marketers seem bent on feeding us white flour while making us think we're eating whole grains. Here are some tips to see through their schemes: 1. If you don't like the taste of whole wheat bread or crackers, try a brand that lists a whole grain first in the ingredient list. (That means the bread is mostly whole grain.) Remember: "wheat flour" and "unbleached wheat flour" are not whole grain. 2. Don't rely on fiber numbers to find whole grains. Breads, especially "light" loaves, may have added processed fiber from peas or other foods. It may help prevent constipation and diverticulosis, but it doesn't have the "package" of antioxidants and phytochemicals in whole grains. 3. Read labels carefully. Whole wheat and oatmeal are whole grains. But "oatmeal bread" and crackers that are "made with whole wheat" are mostly refined. Here's what the words usually mean when they appear on the front of bread and cracker labels.
- It's whole grain if the front label says: rye (crispbread crackers), whole grain, or whole wheat.
- It's mostly refined grain if the front label says: cracked wheat, made with whole grain, made with whole wheat, multi-grain, oat bran, oatmeal, pumpernickel, rye (breads), seven-bran, 12-bran, etc., seven-grain, nine-grain, etc., stoned wheat, wheat, wheatberry, whole bran.
Follow my journey to a happy, healthy, active life at TomBilcze.com
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