Eat Grains

Archive for June, 2008

Wheat is one of the earliest and most popular of all the grains. It is the basis for baked goods across the globe.

In its whole grain version, wheat contains plenty of B vitamins, vitamin E, and amino acids. Whole wheat flour can be substituted for white flour in all baked goods. Make sure to look for products such as pastas or bread with whole wheat as the first ingredient.

The whole wheat kernels, can be cooked and served in salads or soups. Also farro, a popular Italian grain that is very similar to spelt, can be used in place of wheat or spelt. Bulgur is cracked and toasted wheat. Bulgur is best known as the basis for a tabouleh salad.

Ideally, milling the whole kernel just before baking lends the grain to it’s fullest nutritional value without spoilage or oxidation. Wheat and spelt kernels can be kept in an airtight container in a cool and dry area for several months. Whole wheat flour, spelt flour, and bulgur should be stored in an airtight container in the refrigerator to slow oxidation process.

A whole grain is simply the most minimally-processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the bran and the germ are stripped away in the refining process, and much of the fiber, vitamins, minerals, and antioxidants are removed in processing as well.

The advantages of whole grains seem to increase with every new scientific study–from helping prevent diseases from cancer to cardiovascular disease to aiding in weight loss by lowering the glycemic index and providing a longer-lasting feeling of fullness.

Nutrition is about what you put in your body. It is a extensive subject. However, this articles primary focus will be on food, since that is a big part of a persons overall health.

A healthy diet that has natural foods such as veggies, fruits, whole grains, protein (lean meats), and dairy (low fat) is the key to having excellent nutrition.

Green veggies should be the chief food in your diet. Even though they may not taste as good as a slice of pizza, veggies have more nutritional value that is imperative for excellent health. They contain many vitamins your body needs, and by eating a variety of veggies you can ensure that youre getting them. Raw veggies are also high in fiber, and low in calories and fat, which make them a great healthy choice for snacks and meals.

Whole grains are another food that are healthy for your body. Notice I said WHOLE grains. Try to stay away from white-processed flour as there is barely any nutritional value in it. During the grain refining process almost all vitamins and minerals are taken out, as well as much of the fiber. Not to mention the fact that they bleach the flour, which puts chemicals in your body that shouldnt be there! So eat whole wheat bread instead of white bread, and whole rolled oats instead of instant.

Whole fresh fruits are another beneficial food group for your overall health and nutrition. They contain vitamins and fiber much like veggies do, but fruit is much sweeter which makes them great for when your sweet tooth starts acting up.

Another significant part of nutrition is protein. Protein can be found not only in lean meats and nuts, but also in veggies. Go for smaller portions of meats if you desperately have to have it however, and choose leaner meats such as chicken or fish over red meats such as beef.

Dairy is significant to keep in your diet as well. It is one of the primary sources of calcium which is significant for keeping your entire body functioning properly. However, you should eat low-fat dairy products to cut down on your fat intake.

As we all know, we should limit our fat intake. So do this by staying away from foods high in fat. Also, try to steer clear of fried foods, processed foods, and foods high in sugar and salt.

Eating healthy is just one way you can have better nutrition. Do some more research on it and youll be well on your way to having good overall health and nutrition.