Healthy Economy: Nutrition and Shopping Strategies

Grain Products

• Bake your own muffins, quick breads and cookies. Home-baked goods may not cost less than store-bought varieties, but the health benefits could be much greater. Use the information below to make delicious, nutritious baked goods.

• Whole wheat flour adds B vitamins – such as niacin, vitamin B6 and folate – and extra fibre and is a source of the antioxidant selenium. One cup (250 mL) of whole grain flour provides 16 grams of fibre, compared with 4.1 grams in regular all-purpose flour.

• Oatmeal is rich in soluble fibre, which may help reduce blood cholesterol, and insoluble fibre, which promotes regularity.

• Wheat bran packs a fibre punch with 13.5 grams per 1/2 cup (125 mL).

• Add fruit for extra fibre and vitamins. Frozen whole berries are a bargain when fresh berries are out of season.

• Read labels when buying “grainy” breads, such as 12-grain, as they can cost considerably more than 100% whole wheat bread but have less fibre.

• Store whole grain flours and nuts in the freezer to keep them from becoming rancid. Keep flaxseeds and millet in airtight containers in the refrigerator.

• A hot bowl of oatmeal or multigrain cereal, such as Red River, is warm, nutritious, low in calories and fat, and economical. A 3/4-cup (175 mL) serving of Red River provides 3.6 grams of fibre, as well as flaxseeds, which may help lower cholesterol levels. Quick-cooking or regular oatmeal is a source of soluble and insoluble fibres, iron, zinc, folate and niacin.