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Grains, Fruits & Veggies
Dietary Basics
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Why the Emphasis? |
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These
3 food groups are the foundation of a varied diet. They come highly
recommended because they provide vitamins, minerals, and dietary fiber. They
are also generally low in fat unless they are fried or prepared or served
with lots of butter, margarine or some sort of cream or cheese sauce. |
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Complex Carbohydrates |
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Grains,
fruits and and some
vegetables are excellent sources of complex
carbohydrates.
Grains include: bread, cereal, rice and pasta. These are the
foundation of the food guide pyramid and should serve as the foundation of
your diet as well. Starchy vegetables include: corn and potatoes. Dry
beans and peas (like pinto, navy, kidney, black beans and split peas) are
included in the meat group, but they can also count as a serving of
vegetables instead of a meat alternative. |
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Fiber |
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Fiber
is found only in plant foods like whole-grain breads and cereals, beans and
peas, and other fruits and vegetables. Eating the recommended amount of
25-30 grams of fiber/day is important for proper bowel function.
It can also
reduce the symptoms of:
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Chronic constipation
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Diverticular disease
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Hemorrhoids
Fiber may also lower
the risk of:
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Heart disease
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Some other Cancers
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The
less processed the better.
Choose from whole-grain products, such as whole wheat flour and brown rice.
Eat the skin of fruits and vegetables when possible--a potato with the skin
has twice as
much fiber as one without. Fruits with edible seeds, such as raspberries,
strawberries and figs, tend to contain lots of fiber. Chopping or cooking
fruits or vegetables won't affect the fiber content significantly. |
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Adding Fiber
to the Diet |
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If
you plan on adding fiber to your diet,
do it
gradually.
The bacteria in your stomach and intestines need time to adjust to the
change. Adding fiber too quickly, or consuming too much on a regular basis,
may result in gas, diarrhea, cramps and bloating.
Along
with extra fiber,
drink
plenty of water and other fluids.
Fiber helps prevent constipation by acting like a sponge in your colon. The
fiber holds water and keeps waste moving along. In order for fiber to do its
job properly, you need to consume enough fluids. What's the goal? Aim for at
least eight cups of liquids per day. |
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Food Guide Pyramid
Source:
United States Department of Agriculture
Food, Nutrition and Consumer Service
Center for Nutrition Policy and Promotion
The New Wellness Encyclopedia
University of California at Berkley, 1995
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