Nutrition News by Charlyn Fargo

What we bring into our homes from the supermarket can make a huge difference in just how healthy we eat. Registered Dietitian Dave Grotto of Elmhurst, Ill., author of "101 Foods That Could Save Your Life," led a tour through the supermarket to help consumers eat healthy.

"A good healthy diet doesn't have to break you," said Grotto. "The battlefront is here and in your homes."

People think shopping the perimeter of the store is the best place to get healthy foods, but Grotto says that's not always the case.

"It may take you down the wrong path," he said. "Look at the deli — there are a lot of great, fresh items, but I don't have a clue what treasures or dangers are hidden inside the deli food. If you have high blood pressure, you don't know the amount of salt or calories in many of the prepared foods. Take spinach dip — a little dab will do you at 110 calories per tablespoon."

He recommends asking the deli manager for the nutrition facts on a product before you purchase it.

Some foods not on the perimeter aisles can offer healthy choices, such as canned vegetables and soups.

"The assumption is that unless it's fresh, it's not good for you, but if you look at the literature, there's not a lot of difference nutritionally between fresh, frozen and canned. For canned veggies and beans, you just need to rinse them 30 seconds in a colander before using to reduce the sodium by 50 percent."

Nearby shelves now offer whole grain pastas and grains, healthy cereals and oatmeal. Whether you buy instant or steel-cut oats, both have the same amount of fiber. The problem comes if the packets have a lot of sugar. "It's much more economical to buy the instant or steel-cut oats in bigger containers and add your own fruit."

His No.

1 rule for grocery shopping is to eat before you go. "I don't make logical decisions when I'm hungry," he said.

Q and A

Q: Should I consider a tortilla the equivalent of one slice of bread?

A: Like bread, tortillas do count as grain products, since they are made from either wheat or corn. A slice of bread typically contains 75 to 100 calories. A tortilla's calorie content varies substantially depending on size and fat content. Corn tortillas are often the most comparable in calories to bread, with 50 to 65 calories each. Flour tortillas typically range from 110 to 180 calories each because they contain some added fat and may be large enough to contain 50 percent to 100 percent more carbohydrates, as well. Just as in choosing bread, look for whole-grain options (corn or whole wheat) and compare fat content listed on different tortilla labels. And be aware that if you choose super-sized tortillas, each wrap or burrito may be more like two or three standard servings of bread. — American Institute for Cancer Research.

RECIPE

This recipe for Zesty Walnut Hummus, from the California Walnut Board, is a nutritious appetizer that is easy to prepare.

Zesty Walnut Hummus

1/2 cup walnuts, toasted

1 can (19 ounces) chickpeas, drained and rinsed

1/4 cup Italian salad dressing

1/2 teaspoon cayenne pepper

In a blender or food processor, puree walnuts, chickpeas, salad dressing and cayenne pepper together until smooth. Serve with vegetable sticks or pita triangles. Serves 18.

Note: To toast walnuts, preheat oven to 350 degrees. Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequency.

Per serving: 63 calories, 2 g protein, 7 g carbohydrate, 3 g fat, 1 g fiber, 134 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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