WHOLE GRAINS GROUP: BREAD, CEREAL, RICE, AND PASTA

WHOLE GRAINS GROUP: BREAD, CEREAL, RICE, AND PASTA

Bread? If you have the choice, go for 100 percent whole grain bread. And you may be able to snag a box of multigrain or whole wheat crackers, preferably made without partially hydrogenated oils. See any whole grain tortillas?

Cereal? Cereal boxes that brag about being enriched or fortified on the front or back are a good bet as long as they’re not loaded with added sugar. “Stone ground,” “whole grain,” and “high fiber” are also key words to find on the package. Look for cereals with at least four grams of fiber and no more than eight grams of sugar.

A bowl of whole grain cereal with 1 percent low-fat or skim milk (and a little fresh or canned fruit thrown on top, when handy) is a universal fast meal. Or head for the (unsweetened) oatmeal. It’s relatively inexpensive and easy to prepare, and it will make you feel happily full.

Rice? Brown rice is whole grain and white isn’tand you may not find brown in a convenience store. Ask the storekeeper to start stocking quick and convenient brown rice. Rice and (canned) beans are a delicious, nutritious combo.

Pasta ? Pasta is a good standby especially whole grain pasta. As an alternative to tomato-based pasta sauce, frozen vegetables can be thrown together with pasta, olive oil, basil, and grated Parmesan cheese.

PLANT OILS GROUP

Canola oil, olive oil, corn oil, peanut oil, sunflower oil, safflower oil, sesame seed oil, and soybean oil can probably be spotted.

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