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Filed under: Fiber

“Good” vs. “bad” carbohydrates

HPRC Fitness Arena: Nutrition, Total Force Fitness
We hear about eating “good” carbs and “bad” carbs, but what exactly are the good ones, and which carbohydrates are refined?

Carbohydrates provide our bodies with energy. “Good” carbohydrates—usually the complex carbohydrates such as vegetables, fruits, and whole grains—have more fiber. They also contain vitamins and minerals. “Bad carbs” include refined carbohydrates—foods made with white flour—and processed foods with added sugars. To find out more about eating the good carbs, read the Centers for Disease Control and Prevention information on carbohydrates.

Wholesome whole grains

Filed under: Diet, Fiber, Nutrition
At least half your grain choices should be whole grains. Try these tips to add more whole grains to your meals and snacks.

September is National Whole Grains Month! Whole grains are natural sources of vitamins, minerals, fiber, and other nutrients that are essential for good health. The Dietary Guidelines for Americans, 2010 recommends that at least half of your grain choices should be whole grains.

Try these tips to add more whole grains to your meals and snacks:

  • Start with a hearty breakfast that features whole-grain cereals such as steel-cut oats, bran flakes, or shredded wheat. Eat breakfast on the run? Try switching to whole-wheat toast or whole-grain bagels instead of plain bagels. Substitute low-fat bran muffins for pastries.
  • Lunchtime sandwiches using whole-grain breads or rolls are full of flavor and fiber. Swap out white-flour tortillas with whole-grain corn tortillas.
  • Dinner sides can really shine when you replace white rice with exotic black or red rice or wheat bulgur. Add wild rice or barley to soups, stews, and casseroles. Whole-grain pastas give a nutty flavor to many dishes.
  • Snacks can feature whole grains too: popcorn, graham crackers, or granola bars are tasty, healthy options.
  • And don’t forget dessert: brown rice pudding, oatmeal cookies, or whole-wheat baked goods are just the ticket—wholesome and satisfying.

Remember, eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting. The U.S. Department of Agriculture has more information about the health benefits of whole grains and even more tips on how to include them in your diet.

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