Foods made from grains not only taste good, they are great for your health. They contain vitamin B, antioxidants, fiber and numerous minerals. To get the maximum health benefits, you should include the daily recommended daily allowance of grains in your diet. Three servings a day (48 grams) can dramatically reduce your chances for heart disease, strokes, diabetes and cancer.
Instructions
Get the Daily Recommended Daily Allowance of Grains
1. Understand which foods are considered grains. They include wheat, corn, brown rice, oatmeal, barley, and rye. Other foods in this category are grains and flours made from buckwheat, wheat berries and wild rice.
2. Add grain foods to your breakfast. In the morning, you can have oatmeal or buckwheat cereal. Another option is whole meal waffles or pancakes.
3. Prepare some simple grain dishes for lunch. Make yourself a sandwich using whole wheat, rye or multigrain bread. You can use lean chicken or turkey breast as your meat for the sandwich to keep the entire meal nutritional.
4. Include whole grains with your dinner as a side or main dish. You can have corn tortillas, whole grain pita or bagels. You can also add grains to casseroles, soups and salads. It just takes a half cup of brown or wild rice to give you about 8 grams of fiber.
5. Add grains to your snacks. Try multigrain chips and crackers or air popped popcorn.
Tags: Allowance Grains, Daily Recommended, grains your, made from, wild rice