Nutrition Facts

Breads, Cereals, Pasta and Starchy vegetables

Breads, cereals, pasta and starchy vegetables can be used in meals in various ways. Choose whole-grain varieties to increase your intake of dietary fiber. These servings can be done 6 times per day. Servings size can be

  • 1 piece sliced bread
  • 1/4 cup nugget or bud-type cereal
  • 1/2 cup hot cereal
  • 1 cup flaked cereal
  • 1/2 cup cooked rice or pasta
  • 1/4-1/2 cup starchy vegetables
  • 1 cup low-fat soup
Different types of foods can be done from these Breads, cereals, pasta and starchy vegetables. Many kinds of crackers and snacks are now available with no added salt and unsalted tops. Those can be done with animal, graham, rye crackers, saltine, oyster crackers, matzo, fruit bars, ginger snap, bread sticks, Melba toast. Some are high in saturated fats, so read the labels. Those made with partially hydrogenated vegetable oils may be high in trans fat. French fries, donuts and crackers are major sources of trans fat in the diet. Trans fats result from adding hydrogen to vegetable oils used in commercial baked goods and for cooking in most restaurants and fast-food chains. Trans fats raise LDL ("bad") cholesterol and total cholesterol. We can do different types of soups from cereals. We can do rice and pasta. Potatoes, corn, dry beans, green peas, lentils; winter squash; yams, sweet potatoes these types of starchy vegetables are also useful for different types of French fries.

Eggs

Eggs are rich in protein, B vitamins, iron, and other minerals. These are all essential for good health. But egg yolks are also high in cholesterol, which contributes to high blood cholesterol levels. Eggs, fish and shellfish are exceptions and are confusing for many people. They can be major sources of dietary cholesterol, but they are fairly low in saturated fat. Here are some tips how to use eggs in daily diet.Extra-large and jumbo eggs contain more cholesterol than large eggs -- each provides up to 93 percent of the daily limit. Eat only cooked eggs and egg whites. Raw egg products may contain dangerous levels of bacteria.

Milk Products

Milk is very important substance in our daily diet. You must provide children two or more servings, teenagers and older adults should have four. This includes fat-free or zero-fat, no-fat or nonfat, 1/2% fat or 1% fat milk; low-fat or nonfat yogurt; and low-fat cheese each day. Fat-free, 1/2% fat and 1% fat milk all provide slightly more nutrients than whole milk and 2% fat milk. But they're much lower in fat, saturated fat, cholesterol and calories. If you're used to whole-milk products (3.5% fat), you may find it easier to taper off slowly. Try 1% low-fat milk first, then change to 1/2% low-fat milk.