Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Weekly column for the week of April 10, 2006
Q: Is quick-cooking oatmeal a whole-grain food?
A: Yes. Quick-cooking oats, which cook in one minute, and instant oatmeal both contain all the bran, germ and endosperm of regular old-fashioned oats. They are just steamed, flattened, or cut into smaller pieces to cook more quickly. Although the fiber content listed on labels of instant oatmeal is often lower than the fiber content for the two other forms, that's because a single packet of instant oatmeal usually makes a smaller serving. However, despite being whole-grain products with a good amount of fiber, instant oatmeal products can raise other health concerns because of their frequently higher sodium, sugar and calorie content.
Q: I keep hearing about the importance of magnesium. Is it hard to get enough?
A: Research links a sufficient intake of magnesium with a lower risk of diabetes, high blood pressure and osteoporosis. If ties to insulin function hold up in further studies, then magnesium could be associated with other benefits, too, like a lower risk for some cancers. We don't need incredibly large amounts of magnesium to receive these health benefits. Studies generally show that meeting the Recommended Dietary Allowance (RDA) is enough. Unfortunately, as American diets have become full of refined, processed foods, we're filling up on foods low in magnesium. This mineral's major food sources are dark green leafy vegetables, whole grains, nuts and dried beans. The average American falls about 100 milligrams short of the recommended amounts, but this shortage is easily remedied with a few adjustments in food choices. For example, substitute whole grains for some of the refined grains you usually eat, if you don't already have at least three whole-grain servings a day. Second, include a dark green vegetable on most days, if not every day. Third, work dried beans, seeds and nuts into salads, stews, or snacks regularly. Lastly, learn to enjoy plenty of vegetables and fruits throughout the day.
Q: Does a food record help people improve their eating habits? How do I keep one?
A: Studies often show that keeping track of behaviors makes a big difference in people's success at changing them. The reason should be obvious: Some people realize they overeat or make imbalanced food choices, but they aren't sure when, why and how much they eat. To remedy this situation, experts often recommend that people record what they eat all day long. People should note the times of eating, portion sizes, where they eat (for example, in a restaurant, at the kitchen table, or in front of the TV), how hungry they are (on a 1 to 10 scale) and whatever thoughts or emotions they can pinpoint while they eat. These notes help identify specific problem areas and give hints about what needs to change. Some people, however, may already know what behavior they want to change and why they do it. For them, a simpler record of what they eat all day and their portion sizes may be all that's necessary to help them focus on changing. They may even find it effective to record information related only to the particular behavior they're trying to change, like evening snacks, drinks, etc. Any food record that you keep should note positive happenings, like how many times you work vegetables and fruits into the day or relieve stress in non-food ways. A log that tracks successes fosters a positive can-do attitude.
Reprinted with permission from the American Institute for Cancer Research
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