BAGEL'S FIBER AND MONOUNSATURATED FATS

BENEFITS BEYOND FIBER

Did you know that whole grains provide much more nutrition than just dietary fiber? Whole grains are also an excellent source of B vitamins, iron, zinc, potassium, magnesium and antioxidants such as vitamin E. Some whole grains are not brown, and some brown breads are not whole grain.

So don't go by color alone. Instead, look for the word 'whole' before the type of grain in the ingredient list, like whole wheat or whole oats. The U.S. Dietary Guidelines recommend we eat at least three servings of whole grains each day.


HEALTHY BAGEL SPREADS

Do enjoy a bagel for breakfast? While modest portions of whole-grain bagels can be a healthy breakfast option, be careful with your smears.

A 1-ounce portion of traditional cream cheese adds about 100 calories and 10 grams of fat with 5 grams coming from the unhealthy saturated type.

For a healthier spread, consider this alternative-a blend of silken tofu, cinnamon, vanilla extract and minced dried fruit. But, if you really love your cream cheese simply use less or try a low-fat or fat-free version. Your heart will thank you!


MONOUNSATURATED FATS

When cooking with fats, olive oil is a healthy choice. Olive oil contains monounsaturated fat, which can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL or "bad") cholesterol levels in your blood. It is best to substitute olive oil for saturated fats, such as butter and tropical oils, rather than just adding more olive oil to your diet. Other good sources of
monounsaturated fats include olives, canola oil, avocados, almonds,pecans, peanuts and peanut butter.

"LETTUCE" BE CLEAR ABOUT ICEBERG

Many say iceberg lettuce has no nutritional value. Not so, says the American Dietetic Association. While it's true that darker-colored greens like romaine contain more nutrients, iceberg can stand on its own merits when it comes to a healthy diet. It's low in calories, fat-free and a source of potassium, folate, beta carotene, lutein and a small amount of calcium and vitamins C and K. That said, it's still best to fill your plate with a variety of lettuces and other leafy greens, including arugula, escarole, bibb, romaine, spinach.and yes, even iceberg.

TRY TEMPEH!

Tempeh is a tender cake of cooked soybeans made of 100 percent soy or combined with grains, legumes and seeds. Fermentation helps bind the soy and grains together to form a solid cake. It can be found in the freezer, refrigerator or fresh produce section of your grocery store.

Try tempeh as a healthy replacement for meat in stews, casseroles, grille dsandwiches, kabobs or stir-fry. Marinated or barbecued tempeh makes a great main dish and is a good source of many essential nutrients as well as fiber.