The Healthiest You by Kelly Traver M.D. & Betty Kelly Sargent

Author:Kelly Traver, M.D. & Betty Kelly Sargent
Language: eng
Format: epub
Publisher: Atria Paperback

TIPS FOR CHOOSING HEALTHY CARBOHYDRATES

Begin your day with a high-fiber cereal; aim for 5 grams of fiber per serving. Look for high-fiber cereal brands such as Kashi, Healthy Valley, or Nature’s Path.

Eat at least five servings of fruits and vegetables per day. Keep freshly cut, ready-to-eat vegetables and fruits in the refrigerator to eat for snacks.

Throw vegetables into your food while cooking dinner to bulk it up.

Eat whole fruit instead of fruit juice. You’ll get fiber and more nutrients this way. Whole fruit also fills you up more than the equivalent number of calories in a liquid form.

Blend fruit and nonfat yogurt in a blender for a healthy breakfast or snack.

Eat whole-grain breads instead of processed, refined breads. These breads should list whole wheat, whole-wheat flour, or another whole grain as the first ingredient on the food label. Aim for brands that have at least 2 grams of fiber per serving.

Replace all-purpose flour in recipes with whole-grain flour.

Replace white pasta with whole-wheat pasta.

Say good-bye to white rice and hello to brown rice.

Add barley to soups and stews.

Add cooked bulgur wheat to salads, stews, and casseroles.

Add wheat germ to yogurt or cereal.

Add crushed bran cereal or unprocessed wheat bran to baked products such as breads, muffins, or casseroles, roughly one tablespoon per serving. You can also use bran products as crunchy toppings for salads, yogurt, or uncooked vegetables.

Add dried fruit to oatmeal, cereal, muffins, and yogurt.

Eat more beans, peas, and lentils. You can add them to salads, soups, and side dishes.

Enjoy low-fat popcorn.

It is important to shift the balance of carbohydrates away from simple sugars and refined carbohydrates and toward unprocessed carbohydrates, such as whole grains, fruits, and vegetables.

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