Why 'whole grain' products aren't always all 'whole grain'

Q. How can bread and pasta labeled "whole grain" contain enriched (refined) flour? I thought I'd been eating products that were truly whole grain.A. The U.S. Food and Drug Administration (FDA) set the legal definition for whole-grain products as those in which at least 51 percent of the grain ingredients are whole grain. So if you check the list of ingredients, whole wheat or another whole grain may be listed first, but other refined grains may follow.The label may say "100% whole grain," which means it contains no refined grains. If you see the yellow "Whole Grain Council" stamp, check whether it says "100% whole grain," otherwise it also contains some refined grains.Not every whole grain product uses those stamps, however, so the other way to know how much of a product is actually whole grain is to look past the first ingredient to see whether other grains are listed. Fiber content on the Nutrition Facts label can give some hint, since a whole grain usually supplies at least two grams of fiber per serving; but sometimes refined grains contain added bran, wheat germ or soy protein, which adds fiber but not all the nutritional value of whole grains.Choosing more whole grains will help you meet the Dietary Guidelines recommendation that at least half of your grains be whole grains.Q. My New Year's resolution to lose weight seems to have gone nowhere. My wish is sincere, so what can I do?A. I don't know how much you're scolding yourself about your lack of success with the resolution, but the first step is to stop carrying that mental baggage. Drop the judgments and focus on a problem-solving approach, trying to identify what specifically has not gone as you'd hoped and develop some creative alternatives.Instead of setting your goal as weight loss - something you only indirectly control - identify up to three changes in your behavior - which you directly control. Try to find the sweet spot between overly ambitious changes that aren't realistic for you and those so minimal they won't have much impact. Target very specific behaviors, such as snacking on a piece of fruit instead of sweets, beginning a meal with three-quarters of your usual portion, reducing calories in mixed dishes by adding more vegetables while reducing the amount of refined starches and meats, or eliminating a daily sugar-laden beverage.Behavior research shows that when we put those targets in writing and keep track of our progress every day, we do better than simply having a mental intention to change. When you encounter obstacles, don't give up; try out some alternative ways to surmount the barriers you see.Don't be afraid to ask for help from a registered dietitian (RD) in doing this. You can find an RD based on your zip code at the American Dietetic Association's Website, eatright.org.bull; Provided by the American Institute for Cancer Research. More about the group and its New American Plate program at aicr.org.