Saturday, September 11, 2010

Eat More...

Do you ever wonder how eating whole wheat and whole grains will benefit you? Why not just eat white bread and enriched pasta? Here is a little advice that will hopefully assist in answering your questions. I have been researching this topic for some time now and thought I would share it with the rest of you.

First and foremost, Eat More...
-Whole-wheat bread (not enriched but whole grain or 100% whole wheat)
-Brown rice
-Whole-wheat pasta
-Whole-grain cereals

Eat Less...
-White bread
-White rice
-White pasta
-Cereal made with added sugar and fat

Take a look at the ingredients on the product you are buying. The first ingredient should read whole grain. If "enriched" is listed, it's not whole wheat. Also, while you're checking the ingredients, make sure "high fructose corn syrup" is not listed anywhere. We will get to refined sugar another day.

What is whole grain?

"whole grain" means that the entire kernel (including the bran, endosperm, and germ) is left intact during processing. Therefore refined grains are missing some of these parts not allowing the consumer to benefit from all of the nutrients.
Fun fact: about 85-90% of grain products found in supermarkets are made from refined grains.

Whole grains are excellent sources of antioxidants, fiber, phytonutrients and vitamins, all of which contribute to good health.
-Decreased risk of heart disease
-Lower cholesterol levels
-Protection against many types of cancer
-Assistance with weight management

The food pyramid suggests 3 servings of whole grain per day.
What Counts as a Serving?
1 slice of whole-wheat bread
1/2 cup cooked brown
rice or whole-wheat pasta
1 cup whole-grain cereal
-raisin bran
-shredded wheat
1/2 cup cooked oatmeal
5-inch corn tortilla
3 cups popcorn

READ the labels and don't let marketing fool you.


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