Whole Grains throughout Your Day
Studies have shown that a healthy diet and moderate exercise can significantly reduce the risk of degenerative diseases. More and more people are taking a proactive approach to improving their lifestyle. We all know that adding whole grains and fiber to your diet is a giant step towards optimal health.
What makes Fiber a good choice? Fiber is important for the health of our digestive system and lowers cholesterol. Dietary fiber is the parts of the plants that our bodies can’t digest; therefore it passes through our bodies without being absorbed. Foods that contain fiber are often a good source of other essential nutrients.
Food manufacturers have started catering to the public’s demand for better tasting healthy fare, but be sure to read the nutritional labels to ensure you are getting the promised fiber content. The Institute of Medicine and the Dietary Guidelines for Americans 2005 recommend that children (ages 1 and up) and adults consume 14 grams of fiber for every 1000 calories of food they eat each day.
For breakfast foods, look for whole grain varieties of pancake and waffle mixes. Eat whole fruits instead of drinking fruit juices. Add berries to your cereal, shakes, and yogurt. Skip the drive through and make your own breakfast sandwich using low-fat cheese, one egg, and Canadian bacon or low-fat turkey bacon on a whole grain English muffin.
Replace white rice with brown rice; white bread and pasta with whole-grain varieties. Have veggies with your meals whenever possible. Take them with you for a meal or a snack by having them cut up and ready to go.
Snacking throughout the day doesn’t have to mean munching down on bags of high calorie foods. Snack on raw vegetables or look for whole-grain varieties of your favorite snack crackers.
Add crushed bran cereal or unprocessed wheat bran to cakes, cookies, and muffins; or to baked casseroles and meatloaf.
Substitute legumes for meat up to three times a week. Use in place of meat; serve at a side dish; or replace the cream in your creamy soups with a can of drained, rinsed, and pureed white beans.
Try international dishes that use whole grains and legumes as part of the main meal.
The next time you’re shopping, be sure to compare like products to see if there’s a whole grain option. Not only will it fill you up but it will lower your risk of cancer and heart disease, too!
