7 Easy Ways to Optimize Your Whole Grain Intake

Including extra complete grains in your weight loss plan is without doubt one of the tastiest and handiest methods to cut back your threat of coronary heart illness, stroke, sort 2 diabetes, many cancers and weight problems. For finest outcomes embrace three servings of complete grains day-after-day.

Here are 7 simple methods to get three servings a day. (1 serving is 1/2 cup ready complete grains like oatmeal or brown rice; 1 slice of 100% complete wheat bread; a “serving” (verify vitamin label) of any 100% complete grain cereal; 1 ouncesof 100% complete grain crackers/snacks):

  1. 1 cup of ready oatmeal for breakfast; 1/2 cup brown rice at dinner.
  2. A “serving” of 100% complete wheat/grain cereal for breakfast; a sandwich at lunch made with 100% complete wheat or 100% complete grain bread.
  3. One 100% complete wheat bagel at breakfast; 1 oz (std serving) of complete grain tortilla chips for a snack.
  4. 1/2 cup stone floor complete grain grits (not customary grits) at breakfast; 1, 6″ 100% complete wheat tortilla at lunch; 1/2 cup barley at dinner (nice in soup and stews).
  5. three/four cup ready oatmeal at breakfast; three/four cup quinoa at dinner.
  6. 1/2 cup home made granola at breakfast; 1 serving (1oz) of 100% complete wheat crackers as a snack (100% complete wheat Wheat Thins, Ak-Mak, Rye Crisps, Triscuits); 1/2 cup brown rice at dinner.
  7. 1, 100% complete wheat English muffin at breakfast; three/four cup Quinoa at dinner.

If you need to be adventurous attempt the “other” extra unique complete grains – farro, kamut, spelt, amaranth and kasha.

If diabetic, pre-diabetic, obese or making an attempt to shed some pounds, bodily intact grains are finest. In different phrases, keep away from breads and crackers.

cereal whole grain snack fruit


Source hyperlink Weight Loss With Diabetes

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