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 Breads, Cereals,
Rice, Pasta, and Other Grains
Breads,
cereals, rice, pasta, and other grains, and dry beans and peas are generally
high in starch and fiber and low in saturated fat and calories. They also have
no dietary cholesterol, except for some bakery breads and sweet bread products
made with high fat, high cholesterol milk, butter and eggs.
Like fruits
and vegetables, naturally low fat, low cholesterol breads and other foods in
this group are also good choices. You should be eating 6 to 11 servings of
foods from this group each day.
When buying
foods from this group, remember to:
- Choose whole
grain breads and rolls often. They have more fiber than white breads.
- Buy dry
cereals, most are low in fat. Limit the high fat granola, muesli, and oat bran
types that are made with coconut or coconut oil and nuts, which increases the
saturated fat content. Add fat-free skim milk or 1% milk instead of whole or
low fat (2% milk) to save saturated fat and cholesterol.
- Buy pasta and
rice to use as entrees. Hold the high fat sauces (butter, cheese, cream,
white).
- Limit sweet
baked goods that are made with lots of saturated fat, mostly from butter, eggs,
and whole milk such as croissants, pastries, muffins, biscuits, butter rolls,
and doughnuts. These are also high in cholesterol.
| Quick Check
Breads and Cereals - Try It!
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| Try one of
the things below. Do it today!
 For
breakfast, instead of doughnuts and muffins, I’ll try a hot or cold cereal
with skim milk or toast and jelly.
I’ll
top my spaghetti with lightly stir-fried vegetables instead of meat or a creamy
sauce.
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Go to/Print Out the Entire Food Group List
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