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Grains for Dieters

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Daily Intake Recommendations for Grain Group Selections

Looking for a few good grains to insert into your healthy weight loss plan? After all, this Basic Food Group recommends more daily servings than any other group - with the minimum recommendation at 6 servings.

Healthy Grain Group Choices for Dieters, Whole Over Refined

Great selections include whole grains and at least one-half of the amount that you choose for your plate should be of whole grain variety.

 


These are rich in dietary fiber content which in turn assist in sweeping toxins from the gut. They are a vital key to digestive health.

Grain Group: Cereal Tips for Dieters

1. Be sure to measure out serving size as most contain 100-plus calories per serving.

2. A serving generally ranges from 1/2 to 1 cup. Granola mixes often hold 150 kcals or more per 1/2 cup serving, so be sure to check the nutrition label before pouring into your cereal bowl.

3. Using reduced fat milk will also assist in keeping calories under control.

4. Pair your whole grain cereal with fresh fruit such as sliced banana or whole berries for an added burst of nutritional benefits.

5. Cereal makes an excellent wholesome snack - straight from the box, without milk. Be sure to measure the recommended serving size. It's just too easy to go overboard.

Dieting Tips for Rice, Couscous, Pasta

1. As with your cereal, be sure to use a measuring cup until you get accustomed to serving sizes.

2. Generally, one cup equals a serving and where rice, pasta and couscous are involved.

3. Rice, Couscous and Pasta all contain about 200 kcals per 1 cup, when cooked.

Grain Group: Bread Tips for Dieters

1. Those infused with other whole grains boost nutritional values. For example, bread topped with honey and oats add health. Breads that contain fruits and nuts also add nutritional values.

2. The sweet-based breads such as banana nut bread or cinnamon raisin make healthier and lighter calorie choices over cupcakes, doughnuts, candy bars, pies and cookies.

3. Substitute the recommended amount of cooking oil with mashed fruit in homemade quick breads and save fat and calories.

4. When milk is listed in the recipe, 100% fruit juice or prepared tea can often be substituted. Another option is the coconut milk which contains a skinny 80 calories per cup at the market. It can be found in the dairy section.

Unhealthier Grain Group Sources While Dieting

The following selections from this Food Group contain the most fat over their peers. The amounts that are given are based on fat grams.

Unhealthy Grain Choices for Dieters

Most Fat Content, Based on Grams

Tropical Trail Mix

24

Macaroni & Cheese

18

Eclair, Chocolate Icing

16

Cheese Danish

15

Pineapple Upsidedown Cake

14

Doughnut

12

Pizza, 1 slice supreme style

11

Blueberry Muffin

10

Potato Chips, Cheese Puffs

10

White Cake, 1 slice

9

Brownie

9

Snack Cake, Chocolate Frosting

8

Croutons, 1 cup

7

Toaster Pastry

7

 

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