Enjoy Grain Choose some whole-grain foods every day. Grain products are good for you. They have vitamins, minerals, and fiber. They are low in fat, but are filling, and there are many kinds to choose from. Choose some whole-grain foods every day. Whole-grain breads have more fiber than white breads. There are many kinds of whole-grain foods. For example, try whole-wheat breads, bran flake cereals, oatmeal, brown rice, corn tortillas, or popcorn. Aren't starchy foods fattening? Many people think starchy foods such as breads, rice, and pasta are fattening. They are not. But what you add when you eat them can make them fattening! For example, butter or margarine, mayonnaise, cheese sauce, or gravy can make the starchy foods fattening by adding many extra calories. What are grain products? Breads Cereals Rice Pasta This popular dish uses pasta and vegetables with a lowfat dressing. 1. Cook macaroni and frozen vegetables according to package directions. Leave out the salt. Drain. 2. Add the green pepper, onion, and lowfat italian dressing. Mix all ingredients. 3. Chill well. Package-mix dinners and other ready-to-eat foods are popular because they are easy to make and save you time in the kitchen. Just add a salad or fruit, a roll, and something to drink for a complete meal. Many package-mix foods are high in fat and sodium. Be sure to read the nutrition labels. Choose the products that are lower in fat and sodium. You can lower the fat and sodium in foods you prepare from mixes. Look at the example in the picture. Leave out the salt Use half the margarine Use lowfat milk instead of whole milk Following the tips in this picture will lower the sodium content by 260 milligrams and the fat content by 6 grams in each serving. |