Personal Choices

"Carbohydrates are in most foods so you have a great variety of choices with which to meet the carbohydrates recommendations for a healthy diet. The 2010 Dietary Guidelines recommends eating more unrefined carbohydrates and more fiber, and reducing consumption of foods that are high in added sugars. To accomplish these recommendations use some or all of the following suggestions: Get more daily carbohydrate servings from whole grains by eating a whole-grain cereal for breakfast, using whole-grain bread to make a sandwich for lunch, and eating a serving of beans and/or nuts with dinner. Make sure to get at least three servings (or more) of all the grains you eat as whole grains every day. A serving of whole grains is equal to one slice of whole-wheat bread, one ounce of whole-grain cereal, and one-half cup of cooked cereal, brown rice, or whole-wheat pasta. Food products made with cornmeal use the whole grain so choose tortillas, corn cereals, and corn breads with cornmeal listed as the first ingredient. When baking, substitute whole-wheat flour or other whole-grain flour for some of the refined white flour. If you like bread at dinner, choose a whole-grain muffin over a Kaiser roll or baguette. Add beans, nuts, or seeds to salad—they add texture and taste. Choose whole-grain pastas and brown rice, cook al dente, and add some beans and vegetables in equal portions. Change it up a bit and experience the taste and satisfaction of other whole grains such as barley, quinoa, and bulgur. Eat snacks high in fiber, such as almonds, pistachios, raisins, and air-popped popcorn. Add an artichoke and green peas to your dinner plate more often. Calm your “sweet tooth” by eating fruits, such as berries or an apple. Replace sugary soft drinks with seltzer water, tea, or a small amount of 100 percent fruit juice added to water or soda water."