Avoid bad carbs.
Watch out for foods made with refined flour and added sugars and fats - especially cakes, cookies, crackers, candy, and doughnuts.
Check the ingredients label for fiber.
The whole grain ingredient should be the first one listed.
Eat more whole grains.
These great sources of fiber help lower cholesterol and reduce risk of heart attack (and they keep you regular!).
Get 25 grams of fiber a day (for a 2000 cal diet).
Check the nutrition label for the grams of fiber in each serving.
Get fiber from fruits.
Small pear 4.3gm, medium sweet potato with skin 4.8 gm, medium sized orange 3.1gm, medium banana 3gm.
Get fiber from other foods.
1 cup has this much fiber: navy beans(20 gm), bran cereal(18 gm), lentils (15 gm), spinach(7), broccoli(5.5).
Look for fiber on the label.
Check for "excellent source of fiber" or "rich in fiber".
Look for whole grains in the ingredients.
Whole or cracked wheat, whole rye, wild or brown rice, buckwheat, oatmeal, sorghum, millet, quinoa, and triticale.
Make a list of your favorite whole grain foods.
List the whole grain foods you like most, and list the meal times you like to eat them.
Make half your grains whole.
The other half of your grains should not be refined, but enriched with iron and foliate or "fortified" with added nutrients.
Plan your grains.
For 2000 calories, plan 6-8 servings of whole grain foods. Sample servings:1 slice bread, 1/2 cup cooked rice, or 1 oz dry cereal.
Avoid the pork.
Ham, sausage, and bacon all have saturated fat that adds calories, and clogs your arteries (IE, promotes atherosclerosis).
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