You need something quick and easy to serve for breakfast- like those whole grain frozen waffles that caught your eye as you breezed past the freezer case in your local grocery store. What could be simpler? Pop them in the toaster and toss them on your breakfast plate. They must be healthy; after all, they're whole grain – right? But, before you toss that box of whole grain waffles into your shopping cart, make sure that they're really as healthy as you think they are. Here's what to look for when choosing a frozen whole grain waffle.

    Frozen Whole Grain Waffles: Are They Really Whole Grain?

    The ingredients in a whole grain frozen waffle will vary depending upon the brand you choose, so you need to do a little detective work. If a frozen waffle is truly whole grain, the first ingredient listed on the ingredient list should be whole wheat flour. It's important that the word "whole" be included, since wheat flour and unbleached wheat flour aren't whole grain at all. Don't be fooled by wheat flour or cracked wheat if it's listed on the label. A waffle can have these ingredients and still not be whole grain. Always look past the colorful advertising on the front of the box and read the ingredient list on the back of the package.

    Whole Grain Frozen Waffles: Ingredients to Avoid

    Once you've confirmed that your waffle is truly whole grain, be sure it doesn't contain ingredients you don't want. You'd be surprised how many frozen waffles still have transfats – usually listed as partially hydrogenated oils on the ingredient list. Even though the trans fat content may be listed as zero grams, it still contains trans fats if it contains partially hydrogenated oils or fractionated oils. No "healthy" frozen whole grain waffle should have hydrogenated oils. Ever.

    Frozen Whole Grain Waffles: Avoid the Big Three

    Check to see how much salt, sugar, and fat your frozen whole grain waffle contains. As with most packaged foods, waffles are usually high in sodium and most have some added sugar. Some are also relatively high in saturated fat, although frozen waffles with reduced fat and calories can be found in some grocery stores. Another concern are the dyes added to frozen waffles to give them added color. Some people are allergic to these dyes and they've also been associated with hyperactivity in children. If possible avoid frozen waffles that list dyes or colorings under their ingredients.

    Which One is Best?

    Kashi makes whole grain waffles that have a fairly good profile, although they're a little high in salt and have some added sugar. You're really better off making your own if you have the time since even the healthiest of frozen whole grain waffles are high in sodium, but if you're pressed for time Kashi isn't a bad choice.

    你需要一份方便快捷的午餐--就像是全谷物速冻面包，他们在你的视线之内就能买到，就在隔壁的食品杂货店里。就这么简单，把他们放在烤面包器里，看他们躺在你的盘子里。他们肯定是健康的，总之他们是全谷物的，是这样么？但是在你把他们放进你超市购物的小推车里之前，让我们先弄清楚，他是不是就像你想的一样健康，他们究竟是由哪些谷物组成的。

    速冻全谷物面包：真的全是谷物么？

    你要确定，你选的真的全部都是由谷物组成的面包，你需要一点小小的调查工作。如果速冻全谷物面包真的全部都是谷物，第一样成分一定是全小麦面粉。"全部"这个词很重要，如果有除了小麦面粉和原味的谷物还有别的添加剂，那么就不能称为"全部",不要被实验室里提取出来的其他调味料而愚弄了。不要总是看看那些面包盒子上的彩色广告和包装外套背面的面包成分的表格就相信他。

    全谷物面包：避免有配合剂

    当你想确定你的面包真的是全谷物的时候，你就要确定你的面包里不包含那些你不想要的配合剂。那些面包中含着的脂肪量将会让你惊讶--常常在配料表里面显示含有氢化油。他里面仍然是含有部分脂肪的，就像面包里含有氢化油和分馏油。健康的速冻全谷物面包里是不应该含有氢化油的。

    全谷物面包一定要避免的三样杀手

    检查看你的全谷物面包里含了多少盐，多少糖，多少脂肪。做为袋装食品，他们常常含有高量的钠和添加的糖，有很多都含有饱和的脂肪。当然你可以在很多商店里找到减少脂肪和卡路里的面包。许多有颜色的面包都含有添加剂，对于添加了氢的面包特别不适合儿童实用。如果可以，尽量避免有颜色的全谷物面包。

    哪一个才是最好的？

    Kashi在全谷物面包里面算是最好的了，虽然它里面常常喊有大量的盐，和一些添加的糖。如果你有足够的时间，就自己动手做面包吧，这会让我们更放心，这要比在商店里买的全谷物面包要好很多，但是如果你时间有限，那么Kashi将是你最好的选择。