Student Health Services

NUTRITION SERVICES


Nutrition Services

                         Whole Grain Goodness

fiorenza

Karen K. Fiorenza,
MPH, RD, LDN
Nutritionist

To Make an Appointment:

Call 610-436-2509 or
email nutritionist@wcupa.edu

A $10 visit fee is charged for all Student Health Services appointments.

Location

Wayne Hall, 2nd Floor
125 W. Rosedale Avenue
West Chester, PA 19383

Office Hours

Fall and Spring:
M-F 7:30am-2:30pm

Parking and Building Access


Transportation for Mobility-Impaired Students

You’ve all heard that eating whole grains is beneficial, and we should all be doing it. A “whole grain” consists of three parts: the bran, the endosperm, and the germ. The bran is the outer shell, and it’s full of B vitamins, fiber, and trace minerals. The endosperm makes up the majority of the grain and it provides energy in the form of carbohydrates and protein. The germ is the innermost layer, and it contains antioxidants, vitamin E, B vitamins, and healthy fats. Here are several tips for getting more of these delicious, healthy grains into your daily diet:

- Start your day with a wholegrain filled cereal, or a bowl of oatmeal

- When baking, substitute whole wheat flour for half of the white flour in your breads, muffins, biscuits, pancakes, waffles, etc.

- Experiment with less common whole grains such as barley, bulgur, wheat berries, amaranth, and quinoa.

- Substitute brown rice or wild rice for plain white rice.

- When dining out, be sure to ask for whole wheat options. Several Asian restaurants now offer brown rice, and some restaurants are now offering whole wheat pasta or whole wheat pizza crusts.

- Choose whole wheat tortillas and wraps when making quesadillas, tacos, and burritos.

- Stir cooked barley into homemade or canned soups.

- Try whole grains like bulgur or wild rice to make delicious cold salads. 

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                                            Food of the Week: OATMEAL

    Oatmeal is a fantastic food, for many reasons:

1. Fiber - oats are a great source of fiber and contain both soluble and insoluble fiber. All this fiber helps to lower cholesterol levels and thus reduce the risk of cardiovascular disease and stroke.

2. Oatmeal has a very modest effect on blood sugar, meaning that it is a great food for diabetics to eat.

3. Protein - oatmeal has the highest protein content of any popular cereal (8.5 grams per ⅔ cup of oats).
4. Minerals - oatmeal also contains phosphorus, potassium, selenium, manganese, and some iron.  

    Although oats are fantastic, not all oats are created equal. Instant oatmeal, which is still delightfully high in fiber and protein, is inferior to less processed forms of oats. In the store, look for steel-cut oats or rolled oats (make sure they’re old fashioned and thick) in order to get the most nutritional benefits out of your oats. However, if you really aren’t willing to branch out and use these less processed forms of oats, instant oatmeal is still better than no oatmeal, in my opinion. Quaker has several high fiber and weight control varieties of instant oatmeal out in the stores, which contain a good amount of both fiber and protein. Also of note, oats do not need to be cooked (although it does make them hearty and delicious). Raw oats can be moistened in milk, juice, or hot water. Just let them sit for a few minutes, then throw in some berries and nuts and enjoy! You won’t miss any of the health benefits by enjoying them raw. (recipe) (current issue of nutriton News)