Grains: The Orange Band

The orange band on Mypyramid (http://www.mypyramid.gov/) is the first and largest band. This represents the grain food group. The pyramid suggests that we make half our grains whole grains. What makes a grain whole? In nature, a grain consists of the bran, endosperm and germ. The bran and germ have most of the nutrients such as the B vitamins, Vitamin E, minerals and fiber. A whole grain is a grain that still has all of it parts intact after being processed into the food products we buy. For example, white flour has been processed down to only the endosperm, or the middle layer of the grain. It has very little nutrients because the germ and bran have been removed. In whole wheat flour, the bran and germ remain along with it nutrients.

There are a variety of foods that can be considered whole grains, such as high fiber bread and cereal, whole grain or whole wheat pasta, brown rice, oatmeal and many others. Always read labels when buying packaged foods and be sure that the first ingredient says “whole” in front of the grain, such as whole grain or whole wheat flour.

It is easy to incorporate more whole grains into your diet. Instead of eating white bread, choose whole wheat or whole grain bread. Read labels and choose bread products that contain 3 grams of fiber or more. Another option instead of white rice is brown rice. A typical serving is a 1/2 cup. There are many types to choose from but the healthiest is long grain brown rice. Popcorn (without salt and butter) is also a whole grain. A serving is 3 cups popped and makes a delicious snack.

Some interesting and unusual grains that many Americans may not have tried are Quinoa, Millet, Kamut and Amaranth. These grains are considered ancient grains because they were eaten by our ancestors. Some in modern America are beginning to rediscover how delicious these grains are.

There are many more ways to incorporate whole grains into your eating plan. Visit http://www.mypyramid.gov/pyramid/grains_tips.html for more tips.

Healthy Action Step: Incorporate one new whole grain into your eating plan such as whole wheat pasta (instead of white) or high fiber cereal. Feeling adventurous? Choose Quinoa or Amaranth in place of rice.

A New Beginning

The decision to become healthier is not an easy one but is a commitment to your self that can be life changing. Redefining lifestyle habits is a process and needs to be undertaken at your own pace. This is not a crash diet; this is a new way of eating and living. In the process you can discover things about yourself and enjoy foods you never thought you would. During this journey you will most likely lose weight though this is not the main focus. A good place to start our journey is by using Mypyramid --www.mypyramid.gov

Hopefully, many of you have heard of Mypyramid, the USDA’s guide to healthy eating. This pyramid is the recommended way to eat. It is a set of 6 colored bands. Each band corresponds to one food group --the orange band for Grains, the green band for Vegetables, the red band for Fruits, the yellow band for Oils (fats), the blue band for Milk (dairy products), and the purple band for Meat and Beans. These bands form the pyramid shape. It is recommended that our diet consist for mostly of Grains, Fruits and Vegetables. Milk, Meat and Beans are recommended in lesser amounts. Oils (fats) should be consumed in small amounts.

Serving sizes vary depending on your individual profile. Visit http://www.mypyramid.gov/mypyramid/index.aspx to get your own personalized plan.

The last component of Mypyramid is physical activity, represented by the individual walking up the stairs on the side of the pyramid. It is recommended that we do some form of moderate physical activity for 30 minutes a day. These sessions can be broken up into 3 (10 minute) sessions. If this seems daunting or you have never exercised before, start out by walking more during your regular day. Take the stairs instead of the elevator, or park further from the entrance of the stores you normally visit. As this becomes easier, incorporate the official 30 minutes of physical activity into your day.

In future posts, I will expand on each band and give you ideas for incorporating these foods into your eating plan.

Healthy Action Step: Go to http://www.mypyramid.gov/mypyramid/index.aspx and get your personalized plan. Print it out and put on your refrigerator.