Whole Grains and Health

Feeling guilty about eating carbohydrates? If at least half the grains you eat come from whole grain foods, you can skip the guilt. The United States Department of Agriculture (USDA) released its new food guidance system, MyPyramid, in April 2005. For the 2000-calorie level, the USDA Food Guide suggests a total daily grain consumption of six ounce-equivalents for most, although the amount varies with your age, sex, and level of physical activity.

What is a Whole Grain?
A plant seed in its complete form. The refined grains we know and love, such as white bread and pasta, have been stripped of the nutritious bran (the outer layer) and some of the germ (the part from which the plant sprouts), leaving only the endosperm. Even though refined grains are often enriched with vitamins and minerals, the fiber can't be replaced. The truth is, without whole grains in your diet, you'll miss out on many positive health benefits.

Nutrients Found in Whole Grains

Dietary fiber
Minerals such as iron, selenium, and magnesium
B vitamins including niacin, thiamin, riboflavin, and folate

Health Effects
Eating adequate amounts of whole grains may contribute to overall health and lead to any or all of the following specific benefits.

Reduction of:

Blood cholesterol levels
Constipation
Diverticulosis
Blood lipids in Type I and II diabetics
Blood glucose levels in Type I and II diabetics
Obesity levels

Lowered risk of:

Coronary heart disease
Developing Type II diabetes
Cancers of the gastrointestinal tract (mouth, esophagus, stomach, colon, and rectum)

Whole Grains and Whole Grain Products
Both regular grocery stores and health foods stores carry whole grains, sold separately as well as included in many ready-made products. Samples include:

Whole-wheat flour
Barley
Oatmeal
Brown rice
Popcorn
Whole-wheat crackers, breads, pasta, and tortillas

Some Options for Adding More Whole Grains to Your Diet

Read labels to make sure the whole grain is the first listed ingredient
Substitute whole grain products for refined products you already eat, such as pastas and breads
Use whole grain products in casseroles or soups
Mix wheat or oat flours with white flour or substitute for the entire flour requirement in baked goods or other flour-based recipes
Opt for a whole grain cereal for breakfast

No Guilt
As you can see, there are many ways to enjoy the carbs in grains without the guilt. Take the time to research the possibilities and experiment with whole grains. You really can find foods that both taste good and are good for you, too.

-- Trina Lambert

Related Links:

USDA -- Inside the Food Pyramid

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.