Q: There are so many new foods on the grocery shelves with added nutrients. Should I eat these foods to get some of the nutrients lacking in my regular diet? Also, is the new whole wheat bread that looks like white bread good for you?

A: It has become quite a maze traveling through the grocery store. I recently was in the cereal aisle of a local grocery store looking for a variety of cereal boxes to use as part of a workshop activity. I felt overwhelmed! I can only imagine what most of you feel as you enter the long aisles with the never-ending choices of food.

Let's take a look at your question about the "white" whole wheat bread. While the white whole wheat bread has an additional gram of fiber as compared to regular white bread, it still does not match the fiber in whole wheat bread. This is due to the fact that companies are only using 30% to 50% of the new Ultragrain flour so as to maintain the taste and texture of white bread. Therefore, it makes sense that it does not have the same nutrition content as whole wheat bread. Is it better than white for those who don't like whole wheat? Absolutely. If you are accustomed to eating "true" whole wheat bread, though, keep eating it.

This Ultragrain flour comes from a special variety of wheat called hard white wheat, which produces a lighter color and a milder, sweeter taste that appeals to white bread lovers. This wheat is processed to reduce the size of the wheat germ and bran (which provide the fiber) of the wheat so that it is similar in size to the particles of white flour. Whole wheat flour, which is not processed as much as white and Ultragrain flours, contains larger particles, which helps to provide whole wheat bread with its distinctive taste and texture. Ounce for ounce, Ultragrain flour does have the same nutrition content as whole wheat flour.

But, since it is used in lower amounts in many of the new products, the nutrition content reflects this lowered amount.

You can find this new grain in several products, including Sara Lee Soft & Smooth Whole Grain White and Natural Oven Bakery Healthy Beginnings. Goldfish crackers, as well as English muffins and bagels, with Ultragrain flour are popping up on shelves, too.

With the emphasis on the positive health benefits of whole grains, as is reflected in the U.S. Dietary Guideline and MyPyramid, we suggest that you provide your children with "true" whole wheat bread.

The earlier they become accustomed to the taste and texture, the more likely they will continue this healthy eating into the future.

When it comes to adding nutrients to foods, the ones that come to mind are calcium and omega-3 fats. We have all heard that the majority of people do not get enough calcium in their diets. While we need ways to increase this intake, do be aware that there is an upper limit for calcium of 2500 milligrams per day. With so many foods being fortified with calcium and the use of calcium supplements, keep an eye on how it is adding up.

If you are taking two 500 milligram calcium supplements and consuming many of the calcium-fortified and enriched foods, you may need to reduce your intake to one supplement.

Also, take a look at whether the foods that have calcium added to them also have added Vitamin D and K and magnesium, all of which help to absorb calcium.

Many manufacturers are marketing the added calcium, but is it absorbed? Label reading is important here.

Today, the big buzz word is "omega-3s" and rightly so. These fats have been associated with lowering the risk of heart disease, reducing inflammation and helping with depression. There are three types of omega-3's that we need -- DHA, EPA and ALA. While DHA and EPA are found in fish and fish oils, ALA comes from plant sources. Only DHA and EPA are allowed to claim heart benefits, but the current belief is that all three are beneficial to your health.

Some manufacturers are adding DHA and EPA to foods such as eggs, margarines and peanut butter, while others are adding ALA to foods such as pasta.

When you eat ALA, the body converts it to EPA and then to DHA. But you shouldn't depend on your body getting enough DHA from ALA, as this conversion does not happen easily.

Since it is hard to get enough omega-3s through one's typical diet, it is a good idea to purchase foods that have these three fats added to them.

In addition to these foods, you can always include foods that naturally contain these fats.

Fatty fish such as salmon (although be cautious of mercury in farm-raised salmon), mackerel and herring provide DHA and EPA.

Walnuts, flaxseed, canola oil, soy and wheat germ provide you with ALA.

At this time, it is recommended that you consume 500 to 1,800 milligrams per day of EPA and DHA combined and 1,300 to 3,000 milligrams of ALA. Yes, omega-3 rich foods can help achieve this intake, but it is recommended by the American Heart Association that you take 1,000 milligrams of DHA and EPA combined each day.

When shopping for omega-3 supplements, make sure they are mercury and lead free.

For more information, call your local Penn State Cooperative Extension office.

The following Web sites might also be helpful in your quest to increase your intake of omega-3s:

www.oznet.k-state.edu/humannutrition/foodcont.htm
www.walnut.org
www.flaxcouncil.ca