Pam O'Brien: Hi! I am Pam O'Brien, Executive Editor of Fitness Magazine. Today we are going to discuss a few easy ways to get more grains into your diet.
One of the most important keys to a healthy diet is to eat grains such as bread; cereal and pasta which give you long lasting energy and provide important nutrients.
The average healthy adult should aim for six one ounce servings of grains everyday. Reaching this goal is a lot easier than you might think. We will show you how to work delicious grain choices into your breakfast, lunch, dinner and snacks.
Grains contain many important vitamins and minerals your body needs, such as B vitamins, iron, fiber, magnesium, selenium and folic acid.
Registered Dietician Sylvia Melendez-Klinger from the Grain Foods Foundation is here to explain the importance of incorporating folic acid into your diet.
Sylvia Melendez-Klinger: Enriched grains contain the vitamin folic acid which women of child bearing age need to help prevent certain types of birth defects such as Spina Bifida and other neural tube defects.
Hispanic women are twice as likely to deliver babies with neural tube defects, so they need to be specially vision that about folic acid consumption. Since the FDA mandated folic acid fortification of enriched grains, starting in 1998 the number of babies born in the US with neural tube defect has decrease by approximately one third.
Given this significant reduction the CVC recognized folic acid fortification of enriched grains as one of the top ten public health achievements of the past decade. In addition to folic acid's importance in prevent birth defects studies show it may help improve memory. And it has recently been linked to decreasing the risk of Alzheimer's disease as well as coronary heart disease, stroke, hypertension and even cancer. Some examples of enriched grains include pretzels, crackers and flour tortillas. Pam O'Brien: When incorporating grains into your diet you want to make sure you are eating right serving size. One serving of grains equals one ounce of grains which is the equivalent of one slice of bread, one cup of ready to eat cereal and a half cup of cooked oat meal rice or pasta.
At least half the grains you eat in a day should be whole grains which are especially rich in nutrients and fiber. Some examples of whole grains are oat meals, whole wheat bread and brown rice.
Here are a few tips of on how you can eat more grains throughout the day. At breakfast you can have a bowl of oat meal topped with berries, or make a breakfast sandwich with scramble eggs on an English muffin or top a piece of toast with peanut butter.
For lunch you could either beef and bean burrito or a turkey sandwich. For a snack have a bowl of popcorn or some crackers with hummus. And for dinner make a pasta dish with linguine, pesto, chicken and vegetables like asparagus, peas and onions or have pizza topped with grilled veggies and cheese such as spinach and feta, or you can make meat loaf using whole grain bread or cracker crumbs.
And those are some delicious ways to incorporate more grains into your diet.