Thursday, May 24, 2012

CEREALS

What is a serving of cereal? Sadly, there's no easy answer. Serving sizes for cereals will vary between brands and types so it's important to check the label to see what one serving is. 

Try to choose cereals high in whole grain ingredients like whole wheat, buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, or whole rye. These types of cereals will keep us full and give us lots of nutrients. The sugary, sweet ones give us not much but a quick boost of energy and a crash later on.

Cereal does not always have to be eaten for breakfast. Try some sprinkled in with yogurt to boost your fiber intake!

Here are two examples of great cereal choices: 
2/3 cup of High Fiber Cereal = 80 calories, 9g fiber!





3/4 cup of Bran Flakes Cereal = 100 calories, 5g fiber

Granola can be a good choice too but it is usually higher in calories than other cereals because it has extra fat. Choose a small portion of granola to mix in with yogurt or another cereal for extra crunch.
1/4 cup of Pumpkin Flax Granola = 86 calories, 1.6g fiber


Tuesday, May 22, 2012

RICE AND PASTA

Choose brown rice and whole wheat pasta when possible. They are more nutritious than the white versions and will help you get your whole grain servings for the day.  What do the serving sizes look like for them?  Take a look...

Brown rice is a healthier alternative to white rice since it has more fiber than white rice. This is ½ cup of a brown rice medley. This rice has 80 calories, 2.5g fiber, and 3g protein. Meals made with rice can serve as good meatless alternatives.  Try a stir-fry with rice and veggies or rice and beans.


Pasta is similar to rice in that one serving is ½ cup, cooked.  This is 2oz of dry whole wheat spaghetti, which makes ½ cup cooked.  Unfortunately this is not a large amount, and portions can add up quickly.  If you are eating a pasta dish at a restaurant, try to portion out ½ -1 cup (1-2 servings) and take the rest home for another meal.



BREADS AND BAGELS

Ever wonder what a serving of bread looks like?  Or how much of that bagel is one serving?  Let's find out...

This is a multigrain bread (not bad but 100% whole wheat would be better). See how thin the slice on the right is?  That is one serving (75 cal, 1g fiber). The thicker slice is about 1 ½-2 servings. If you are cutting your own slices instead of using pre-sliced bread, be careful not to cut too thick.  You may be getting more than double what you think you are!



This is a whole wheat bagel. The size looks decent, but really it is 3 servings of carbs! One third of the bagel (on the left) is 80 calories and 1.3g fiber. Try to eat only ½ of the bagel at a time and save the rest for later or another day. At most delis, you can get the bagel scooped out, which can help save some unnecessary calories.




HIGH CARBS FOR GOOD HEALTH













Cans and frozen foods can make your life easier.

Aim for more beans in your diet - in soups, salads, in stews or as a side dish.

Soybeans in pods (edamame) can be bought frozen. Just boil the pods in 3 mins, add a little salt, and you have a tasty snack. Out of the pods are delicious too.

Garbanzo, black, red kidney, navy, pinto and lima beans are yummy too. Have a variety.

3 bean salad is tasty - add vinegar, oil, a little sugar, diced onions and chopped peppers.

Eat beans at least 3X/week. Add corn and peas for tasty nutritious vegetables.

If you are diabetic, then you do need to pay attention to these carb sources. Find a dietitian to help you on www.eatright.org.