Breads and baked goods can contribute to a healthful diet, especially when integrated with other nutritious foods and healthy eating habits. According to the “Report of the Dietary Guidelines Advisory Committee” released by the USDA and Health and Human Services, Americans should consume more vegetables and whole grains, eat less fatty meats, salt and sugar. Specifically, the report recommends that individuals should:
- Lower maximum intake of salt from 2,300 mg to 1, 500 mg
- Eat less saturated fat – total saturated fats should drop to 7%of total daily calorie intake from the previous 10%
- Drink fewer sugar-sweetened beverages
- Eat more seafood and low-fat dairy products
- Eat more vegetables, cooked dry beans and peas, fruits, whole grains,nuts and seeds.
- Increase nutritional education, enhance healthy cooking skills and followgood food safety practices.
- Stop adhering to the concept of “discretional calories,” which wasadded in 2005. The idea was that people who ate according to the guidelines would have a handful of calories left over to indulge in ice cream or chips or other foods with less nutritional value. (Source: International Dairy, Deli, Bakery Association)
How many servings of grains should I eat per day?
The 2010 Dietary Guidelines for Americans recommend eating 6 servings of grains each day, with at least 3 coming from whole grains.
Does bread contain iron?
All grain foods are a major source of iron, a key nutrient in the production and release of energy to the body.
Does bread contain folic acid?
Grains are a primary source of folic acid in Americans’ diets playing an important role in healthy pregnancies by preventing neural tube defects. For more information, visit www.marchofdimes.com. In addition, according to the Centers for Disease Control and Prevention (CDC), folic acid is not only good for growing fetuses, it may also reduce the risk of heart disease and stroke in adults.
Are whole grains high in fat?
Whole grains are naturally low in fat.
Do whole grains have much fiber?
Whole grains are a good source of fiber, and can lower the risk of irritable bowel syndrome and diverticular disease.
What kind of carbohydrates do breads have?
The complex carbohydrates in bread and other grain-based foods provide essential fuel the body needs.
I've heard eating whole grains can help prevent health problems, is this true?
Whole grains contain important nutrients such as selenium, potassium and magnesium, which collectively may help boost immunity, lower blood pressure and prevent heart disease and some forms of cancer.
How many grain servings are there in a sandwich?
Having a sandwich for lunch accounts for two grain servings of your recommended 6 daily servings.
What are the common grains that we eat here in America?
There are eight common grains consumed in America: wheat, barley, oats, rice, corn, millet, rye and sorghum. These grains can be consumed as whole grains, but some can also be found in their enriched form.
How can whole grains be eaten?
Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other foods. If a food label states that the package contains whole grain, the "whole grain" part of the food inside the package is required to have virtually the same proportions of bran, germ and endosperm as the harvested kernel does before it is processed.
What are enriched grains?
Enriched grains provide our bodies with essential B vitamins (niacin, thiamine and riboflavin), which collectively help maintain a healthy nervous system and increase energy production, and which may help lower cholesterol. Enriched White Bread provides practically the same values of thiamine, niacin and iron as whole wheat bread. It gives twice as much riboflavin, plus a great deal more calcium. Products made from white flour are enriched with four major B vitamins, including folic acid.
Are carbohydrates bad for me?
The Institute of Medicine recommends Americans consume about 225-325 grams of carbs per day.