Bread - What's Best?!

Whole wheat bread is low in fat, cholesterol-free and loaded with fiber, vitamins and protein. But there are a few key points to watch out for when checking bread labels. Here’s the lowdown.
Check your bread labels

1. Look for 100 percent Check the first ingredient for whole wheat flour. Many companies try to pass bread off as 100 percent whole wheat by using names like “whole wheat” or “whole grain,” but without the "100 percent" clearly present, chances are you’re getting a product that contains a lot more white flour than whole wheat.
2. Seek less salt Look for 200 milligrams of sodium or less per slice. You'd be surprised how much salt can be added to bread. Many varieties of breads are loaded with sodium (added for flavor and extended shelf life). Going over 2,300 mg of salt a day can lead to high blood pressure, which can put you at risk for heart disease, stroke and kidney failure.
3. Watch serving size Some brands will list the serving size as one slice, others as two. This can lead you to think that you’re getting fewer calories and less sodium or carbs. In addition, some brands will have larger than average slices.
4. Fill up on fiber Look for up to five grams of fiber per slice. Most brands of bread have about one to three grams of fiber per slice, but if you choose a high-fiber brand, you’re well on your way to meeting the recommended 25 grams of fiber a day! A high-fiber diet has a plethora of health benefits, such as protecting you from type 2 diabetes and heart disease.
5. Beware of extras The shorter the list of ingredients, the better. If the list looks lengthy, chances are there are additives you don’t need. Watch out for the following: unhealthy fats, such as partially hydrogenated vegetable oil or shortening, and high-fructose corn syrup and caramel coloring. If there is any added sugar, make sure it’s not one of the first five ingredients – the further down the list it is, the less sugar the bread contains.

Info found on Oxygenmag.com

Antioxidants = Anti-sore?

Blog number 2 on why we talk about fruits and veggies being important! Antioxidants are nutrients in our foods which can prevent or slow the oxidative damage you do to your body. When your body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants "eat" these free radicals and prevent & repair damage done by them. Many health problems such as heart disease, diabetes, cancer etc are can all somewhat be related to oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

But wait! You're thinking I'm young, healthy, athletic - what does this have to do with me? Let's look back at the second sentence: when your body cells use oxygen...for example, when you work out...hmmm. As an athlete, you're constantly producing free radicals - everytime you workout! So, how can you counteract these effects or get rid of them? ANTIOXIDANTS!

Where can I find antioxidants?

The most popular answer is fruits and vegetables. So what do we have for you in the weight room and dining hall that can fit in this category and help us get our antioxidants. Three things: fruit and salad bar in the dining hall, fruit provided in the mornings in the dining hall or locker room, and the smoothies (just in case you needed another reason to enjoy all three). The main goal is to aim for 5 a day - that's a combination of 5 fruits and/or veggies, not 5 of each.

Fiber! What is fiber?

You're back in school, going to class, working out and eating in the athletic dining hall. You hear all the time that you need to eat fruits and vegetables, but what are the benefits? The first one we'll explore is fiber.

Fiber is the part of foods that we cannot digest. Fiber can be found in fruits, nuts and seeds, vegetables, wholegrains, beans and peas. It is often referred to as "roughage".

There are two types of fiber: insoluble and soluble. You need both in your diet! Insoluble fiber gives structure to plants. It absorbs water, increases fecal bulk, and makes stools easier to pass. Examples of insoluble fiber are whole grains and vegetables.

Soluble fiber forms a gel in water. It lowers blood cholesterol and stabilizes your blood sugar (so you don't feel hungry 15 minutes after you eat your snack). Examples include oatmeal and kidney beans.

How much fiber do you need? Men need 38g per day and women need 25g per day.

You can increase your fiber intake in many ways.

• Snack on fruits and vegetables throughout the day (don't forget to pair it with protein!)
• Buy 100% whole wheat breads
• Choose brown rice
• Add ground flaxseed to your smoothies or yogurt
• Eat more beans! (Hummus is a bean!!)
• Snack on popcorn, dried fruits and nuts
• Read food labels - you may be suprised to find fiber in things like yogurt or your favorite breakfast cereal
• Drink a smoothie from the weight room and/or fill your plate with berries as well as other fruits and vegetables in the dining hall

Is this important to me, as an athlete? Yes because its important to your overall health! Fiber improves your digestive health and prevents constipation. It helps move waste through your body and may help you stay regular. It also helps prevent certain types of cancer, like colon cancer. Besides that, we all know fruits, vegetables, whole grains, nuts, seeds, and beans all have many benefits which you can find on the Top 25 Food List in your nutrition guidelines handout.

As always, if you have any questions or you want more information, stop by Coach Heitmeyer's office in the Yeckel Athletic Performance Center.
*Information from Nancy Clark's Sports Nutrition Guidebook, 4th edition.