Consuming
Thoughts
Fay Strickler
Penn State Extension
Home Economist
For Berks Co.
Selecting breads and cereals at
the supermarket is easier now that
the Nutrition Facts are mandated
on all labels. These grain products
are the foundation for the new
Food Guide Pyramid which also
includes rice, pasta, and all other
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Laceyvilla, PA 717-869-2407
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Myarstown, PA 717-866-5708
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foods from grams.
Grain products like enriched or
whole-grain cereals and breads are
important sources of starch, pro
tein, iron and several B vitamins.
Whole-grain items are also good
sources of fiber, magnesium, and
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folate (folacin). Six to eleven ser
vings each day are recommended,
depending on your age, sex, size
and how active you are.
Breakfast cereals are a regular
item on most shopping lists. With
more brands coming out every
day, picking the right cereal can
sometimes be confusing. Here are
some tips to help you sort it out
• The “Nutrition Fact” label on
cereals provides information
about fiber, starch and sugars.
Comparing labels can help you
choose a cereal that’s low in sug
ars and sodium and high in fiber.
Bran, whole-wheat and other
whole-grain cereals provide the
most fiber per serving. The term
whole on the label can help you
identify products made with
whole-grain ingredients.
• Total sugars can range from
less than 1 percent trfmore than 55
P
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percent of the cereal by weight
Read labels to compare cereals.
Granola and “natural” cereals can
provide considerable amounts of
calories, fat and sugars. Many
ready-to-eat cereals provide quite
a bit of sodium.
• Among hot cereals, oatmeal
and other whole-grain types pro
vide the most fiber. Regular and
quick cooking types arc much
lower in sodium than instant cer
eals in individual serving packets,
especially if you omit salt during
cooking.
Supermarket bakeries have ex
panded in the past few years to in
clude a variety of bread products
and sweet baked goods. They vary
widely in fat, sugars, and fiber
content.
• Sweet baked goods (cakes.
I
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pastries, muffins) provide more
fat and sugars than plain breads,
rolls and bagels. Croissants and
biscuits are higher in calories, fat
and sodium then most other
breads and rolls.
• Generally whole-grain breads
are higher in fiber than those made
from refined flours, but figuring
out which breads are whole-grain
can be tricky. Wheat bread does
not mean whole wheat, and color
is not a good indication because
colorings can be added to make a
product look more like whole
wheat. Look for whole-wheat
bread (made with 100% whole
wheat flour) or another whole
grain listed first on the ingredient
label. Other whole-grain ingredi
ents include cracked wheat, bul
gur, oatmeal, whole commeal,
whole rye and scotch barley.
• Crackers vary quite a bit in fat
and sodium content Generally,
crackers that feel greasy to the
touch are higher in fat than other
types. The label will indicate how
much fat and sodium the cracker
contains.
• Cracker varieties that are low
er in fat and/or sodium include
rice cakes, matzo, melba toast,
zwieback, saltines, graham crack
ers and gingersnaps. A variety of
unsalted and low-sodium crackers
are also available.
• Cookies made with whole
grain flour, oatmeal, dates, raisins
or figs' provide more fiber than
other types.
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