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March 08, 2005
The New Dietary Guidelines: One step at a time. Grains.
Make half your grains whole: The guidelines recommend 6 daily servings of grains, but three or more should be whole grains, which are important sources of fiber and other nutrients. Replacing refined grains with whole grains (at least 3 ounces per day), can help reduce the risk of several chronic diseases and may help with weight maintenance, the guidelines indicate.
* Breakfast is your best opportunity to get whole grains, but it may mean ditching your usual fare. Bypass the bagel with cream cheese and opt for two slices of whole-grain toast.
* Enjoy a bowl of oatmeal. Whether instant, old-fashioned or steel-cut, all oatmeal is whole grain. One cup is 2 whole-grain servings.
* When choosing ready-to-eat cereal, look for ones that list whole wheat, whole oats or another whole grain as the first ingredient.
* For lunch, make sandwiches with whole-grain breads. Check the label to make sure you see the word ''whole'' on the package or in the first ingredient.
* Skip the white rice and use brown rice, wild rice, bulgur or whole-wheat couscous.
* When making bread, muffins, pancakes or waffles, substitute whole-wheat flour for part or all of the white flour.
Grains:
6 servings (6 ounces) per day
Including:
Whole grains (3 ounces)
Other grains (3 ounces)
1 ounce serving equals:
l 1 slice bread
l 1 cup dry cereal
l 1/2 cup cooked rice, pasta or cooked cereal
Posted by Lisa at March 8, 2005 12:32 PM
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