Grains
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- Make half your grains whole
- Look for the words "whole grain" before you buy breads or cereals. Beware of those products that advertise "mult-grain" because that's not the same as "whole grains."
- Examples include:
- Whole wheat flour
- Brown rice
- Buckwheat
- Bulgur
- Muesli
- Whole grain barley
- Amaranth
- Millet
- Quinoa
- Sorghum
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Breakfast
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- Breakfast is the most important meal of the day.
- Start your day with a cup of oatmeal for breakfast.
- Look for cereals with at least 3 grams of fiber per serving. Some has as much as 13 grams in a single serving.
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| Brown-bag It |
- Bring a baggie of whole grain crackers to snack-on.
- Brown-bag your lunch with a sandwich made of whole grain bread or a whole wheat wrap.
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| Pack a Snack |
- Munch on dry popcorn or dry cereal for a snack.
- Replace plain bagels with whole wheat bagels.
- Whole wheat snack crackers are tasty treats at staff meetings.
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| Portion Distortion |
- A large bagel is typically two or more servings. Try a smaller version or only eat one half of a larger bagel.
- Read your cereal box nutrition label. Serving sizes range from 1/2 cup to 1 cup. Not all cereals are the same serving size.
- How big are your buns? When choosing sandwich buns, choose smaller options with fewer calories.
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