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.