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A few weeks ago, my husband and I had an appointment with Patricia G. Davidson, DCN, RD, CDE. During our 90-minute visit, we learned a lot of good information about making healthy choices during our grocery store trips and for our meal preparation.  Patricia also gave us a handouts to take home.  One of the lists delineated the healthy carbs. I surely needed that list.  As you know, my relationship with carbs needs some adjustment.  I implemented many of the suggestions during our subsequent trip to the grocery store. My husband was not happy that we did not buy potato chips.  I did not want to skip them either, but it’s a new day!  In my effort to get off to a good start with making better choices, I avoided most of the items on the “occasional choices” area of the list.  Patricia would have been pleased with our purchases.

As promised, here is a list some of the healthy choices for grains and fruits that Patricia recommended.  One serving size =

1 oz Bread. Rye, Multi-Grain or Sourdough

1/2 Large Pita or 1 Small Pita

1/2 English Muffin

3/4 cup Cold Cereal, Unsweetened

1/2 cup Cooked Cereal (slow-cooked)

1/2 cup Cooked Pasta or Noodles (large noodle)

1 Small Potato (3 oz) (red roasted)

4-5 Whole Grain Crackers

1/3 cup Cooked Rice (slow-cooked, long grain)

1/2 cup Cooked Dried Beans or Lentils

1 Small Roll or Muffin (2 1/2″)

1 Small Fresh Fruit.  Apples (Granny Smith, Empire, Gala), Pear, Orange, Plum, Peach, Nectarine

1/2 cup Grapefruit (check your medication)

1 1/4 cup Whole Strawberries

3/4 cup Berries, Cherries

1 cup Melon, Cantaloupe

Here are some miscellaneous tidbits.

* Think “chew.” The more you have to chew, the better.  Soft, mushy food turns into sugar quickly during the digestive process.

* Choose thick pasta (Ziti, etc.)  Pasta should be cooked al dente.

* Ideally, foods containing fiber should have 4 grams of fiber for every 80-90 calories.

* Almonds, pistachios and walnuts are the healthiest nuts.

* Fruit should be firm, not overripe.

* Bread should not contain corn syrup.

Other food groups will be featured in future posts. I do not want to overwhelm you with a barrage of facts and figures.  My husband and I have a follow-up appointment with Patricia in a few weeks. Stay tuned for more healthy food suggestions. Feel free to share your experience with a registered dietitian or nutritionist. Be blessed. Stay encouraged.