A diet rich in bread, rice and grains is high in carbohydrates. While eating only these three foods isn't the best idea, their nutrients and filling nature can make them healthy parts of a well-planned weight-loss regimen. Learning how to incorporate healthy grains in your diet can help you manage your weight and stay satisfied.
Types
Beans, rice and grains fall in the grain category in the U.S. Department of Agriculture's ChooseMyPlate plan, and some beans also belong to the meat category because of their high protein content. Beans include green beans, lima beans, black beans, pinto beans, kidney beans and many other varieties. Rice choices can include white or brown rice, jasmine rice, aromatic rice and basmati-type rice, according to Texas A&M University. Wild rice falls in the grass family and counts toward your grain requirement. The complete grains category includes both rice and beans, as well as cereals, breads, popcorn and cornmeal. The wide variety of foods enables you to choose different types of grains to eat throughout the day to add different flavors and textures to your diet.
Amounts
The USDA's 2010 Dietary Guidelines recommend that carbohydrates account for 45 to 65 percent of your daily intake. Choose the higher percentage, and fill the other 35 percent with vegetables, fruits, meats and dairy. If you allow yourself 1,400 calories daily, 910 calories can come from from beans, rice or grains, and 490 can come from other foods. Divide your 910 calories among beans, rice and grains to avoid boredom and enable you to get a variety of nutrients.
Beans and Rice
You can use quick-cooking rice or canned beans for ease of preparation. Read the labels on pre-seasoned rice and canned beans to verify that the sodium levels are appropriate. Your maximum sodium intake should be 1,500 mg per day, according to the American Heart Association. Rinsing the beans can remove some of the sodium. Eat 1/2 cup of beans or rice at a time, as a serving of beans has about 110 calories, and 1/2 cup of cooked rice has about 100 calories. Avoid adding butter to either the beans or the rice. Cook the rice without oil, and season your favorite beans with herbs, shallots, onions or vegetables.
Grains
Healthy low-calorie cereals make a filling, nutritious breakfast because of their low calories and plentiful nutrients. Choose a fortified, multi- or whole-grain cereal that has at least 5 g of fiber per serving and some iron, B vitamins and protein. Pair your cereal with fat-free Greek yogurt or milk. Oatmeal or cream of wheat can keep you full throughout the morning. Eat your sandwiches on reduced-fat pita, sandwich bread or 100-calorie thin breads. Add low-calorie vegetables, hummus and lean deli meat to your sandwich. Dinner grains can include rolls, quick breads or slices of whole-wheat French bread. Popcorn makes a healthy snack or addition to a trail mix, if you pop it with air rather than oil.
References
- U.S. Department of Agriculture: ChooseMyPlate.gov
- Texas A&M University; Rice Grain Quality; Christine Bergman, et al.;
- U.S. Department of Agriculture: ChooseMyPlate.gov: What Foods are in the Grains Group?
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- American Heart Association; Sodium (Salt or Sodium Chloride); February 2011
- USDA Nutrient Data Laboratory: Beans, Rice
Member Comments