Questions I often get are "Why are some foods so high in carbohydrates? Why do I need carbs, anyway?" There is a lot of confusion-therein an opportunity to do a little primer-all food is classified into 3 main nutrients: protein, fat and carbohydrates. If the food you're eating is not protein, like meat or poultry and it's not a fat, like butter or oil, then it's likely carbohydrates, like grains, pasta, rice, fruits, vegetables, milk and sweets. Carbohydrates are necessary for good nutrition because they give us the energy our bodies need and provide important nutrients like vitamins and minerals. Eliminating or severely restricting carbohydrates results in a body that won't function as it's supposed to.
If you're cutting back on carbohydrates, try moderation-not deprivation. Also think smart carbs instead of low carbs, the lowest amount of carbs for the greatest amount of nutrients. A basic 4-mula for a balanced, smart carbs diet includes:
- Whole grains and fiber to maximize nutrition. Eat at least 3 servings of whole grain foods every day, like whole wheat bread, brown rice, old-fashioned oats, whole wheat pasta and whole-grain cereals. Substitute half whole wheat flour for white flour when baking. Whole grains are packed with fiber, vitamins, minerals and antioxidants, so important for a healthy diet.
- 5 servings a day of fruits and vegetables. Most vegetables have fewer carbs than fruits do, so if you're watching carbs, focus on eating more vegetables. (Don't restrict fruits, because they are also packed with nutrients and are a good alternative to high-fat desserts.) Both frutis and vegetables are powerhouses of vitamins, some fiber and certain antioxidants.
- 2 or 3 servings of low-fat dairy every day. Dairy foods like fat-free skim milk and light yogurt are high in calcium, which helps build strong bones and may help burn more fat as part of a high-calcium, reduced-calorie weight loss diet.
- 2 or 3 servings of lean meat, poultry or fish each day. Particularly aim for at least 2 or 3 servings of fish each week, like salmon and tuna that are rich in Omega-3 fatty acids. Lean meat and poultry are good sources of protein and have essential iron and zinc. These proteins contribute calories and fat, but do not contain carbs.
Two other tips that are equally important:
1. Keep an eye on portions. Large portion sizes add up to more calories, so its helpful to recognize what healthy portions look like and to have a watchful eye.
http://communityadmin.bettycrocker.com/blogs/journals/archive/2009/04/10/portion-size-a-key-to-losing-weight.aspx
2. Be Active! A healthy lifestyle includes keeping physically active. Shoot for at least 60 minutes of physical activity every day.
Two recipes from the Betty Crocker Whole Grains Cookbook that are low in carbs, high in flavor and nutrients; one a bread and one a snack.
Three-Seed Flatbread
Prep Time: 10 Minutes
Start to Finish: 1 Hour 15 Minutes
6 frozen unbaked 100% whole wheat Texas bread dough rolls (from 48-oz package)
2 teaspoons olive oil
3 cloves garlic, finely chopped
1 teaspoon ground flaxseed or flaxseed meal
1/2 teaspoon black sesame seed or poppy seed
1/2 teaspoon white sesame seed
1/2 teaspoon salt
1/4 teaspoon dried basil leaves
2 tablespoons shredded Parmesan cheese
1. On microwavable plate, place frozen rolls. Cover with microwavable plastic wrap; microwave on High 25 seconds. Turn rolls over; rotate plate 1/2 turn. Microwave on High 25 seconds longer to thaw.
2. Spray 13x9-inch pan with cooking spray. On lightly floured surface, knead roll dough together. Pat dough in bottom of pan; brush with oil. Sprinkle with remaining ingredients.
3. Cover; let rise in warm place about 40 minutes or until slightly puffy.
4. Heat oven to 350°F. Bake 20 to 22 minutes or until golden brown. Cut into 12 squares.
12 servings
1 Serving: Calories 70 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0.5g, Trans Fat 0g); Cholesterol 0mg; Sodium 230mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 2g); Protein 3g
% Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 4%; Iron 4%
Exchanges: 1/2 Starch, 1/2 Fat
Carbohydrate Choices: 1/2
The seeds add interest and great taste to this wonderful flatbread. Eating more seeds, though they're not whole grain, is also a good change for anyone's health. And a simple change like replacing butter with olive oil can help reduce the amount of saturated fat you eat.
Whole Grain Serving: 1/2
Campfire Popcorn Snack
Prep Time: 5 Minutes
Start to Finish: 30 Minutes
6 cups popped light microwave popcorn
4 cups Wheat Chex®, Corn Chex® or Rice Chex® cereal
1 jar (7 oz) marshmallow creme
1. Heat oven to 350°F. Spray cookie sheet with cooking spray. In large bowl, mix popcorn and cereal; set aside.
2. In medium microwavable bowl, microwave marshmallow creme uncovered on High 1 minute; stir. Microwave about 1 minute longer or until melted; stir. Pour over popcorn mixture, stirring until evenly coated. Spread mixture on cookie sheet.
3. Bake 5 minutes; stir. Bake about 5 minutes longer or until coating is light golden brown. Spread on waxed paper. Cool about 15 minutes. Store in tightly covered container up to 2 weeks.
20 servings (1/2 cup each)
1 Serving: Calories 90 (Calories from Fat 5); Total Fat 0.5g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 135mg; Total Carbohydrate 19g (Dietary Fiber 2g, Sugars 8g); Protein 2g
% Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 2%; Iron 20%
Exchanges: 1/2 Starch, 1 Other Carbohydrate
Carbohydrate Choices: 1
Betty Tip The marshmallow creme adds sweetness to the popcorn and cereal without adding fat. The key to making good snack choices is to find the best-tasting snacks with healthy ingredients that are low in calories and still satisfy. This snack fills the bill!
Whole Grain Serving: 1/2