Whole Grain Additions to Breakfast, Lunch, and Dinner

You know that in order to have optimal health, you need to add whole grains and fiber to your diet. But many whole grains look unappealing to the average consumer. Luckily, food manufacturers have started catering to the public’s demand for better tasting healthy fare.

You may not know it when you’re staring down a box of sugary cereal, but childhood favorites like Lucky Charms now comes as a 100% whole grain food.

There are also many cookies that are also labeled whole grain foods, including an all-time favorite – Chips Ahoy!

Since most Americans only eat one serving of whole grains per day, this is a great way to get to the minimum recommended three servings per day each of us should consume.

For breakfast foods, you can make your favorite pancakes in a whole grain variety now using Aunt Jemima Whole Wheat Pancake and Waffle Mix.

Or, you can skip the drive through at a fast food restaurant and make an egg McMuffin of your own using low-fat cheese, one egg, and low-fat turkey bacon on a whole grain English muffin.

Instead of making your lunch with white bread, you can sneak whole grains into your meal by replacing it with better-tasting whole grain options like Wonder Stoneground 100% Whole Wheat bread or Sahara-Thomas whole wheat pita breads.

Snacking throughout the day doesn’t have to mean munching down on bags of high calorie Cheetos and Doritos chips anymore.

You can use Wasa and Triscuit crackers or pack a few 100% Whole Grain Fig Newtons to get you through the day.

When dinnertime arrives, try steering clear of processed white grains and opt for whole grains instead, like whole wheat pasta and brown or wild rice blends.

The next time you’re wondering your grocery aisles, be sure to compare like products to see if there’s a whole grain option you can use.

Not only will it fill you up and stave off hunger, but it lowers your risk of cancer and heart disease, too!

The Smart Way to Add Dairy to Your Diet

If you’re trying to eat healthy, you might worry about adding too much dairy to your diet, since dairy products are generally considered high fat foods. But if you add the right kind of dairy to your meal plan, it doesn’t have to have a negative impact on your calorie count.

In fact, studies have shown that dairy foods may actually contribute to weight loss and a healthier body, since it provides the body with the calcium it needs.

Calcium found in dairy products is far better than any other source of calcium.

You can implement dairy products into your diet plan by concentrating on low-fat options, including cheese products and milk.

People who increase their intake of low-fat dairy to 3-4 servings per day, as recommended by Perdue University, have seen a 28% increase in the amount of fat they burn while exercising.

You can start by adding items like low-fat yogurt, cottage cheese, cheddar cheese, and skim milk to your daily menu.

Increasing your intake of these foods helps your body function better.

Most people associate calcium with strong bones. While it does contribute to a decrease in osteoporosis, it has other benefits you can enjoy, such as regulating your heartbeat.

When your body is deprived of calcium, it creates a hormone known as calcitriol, which causes it to horde calcium in your fat cells, resulting in weight gain.

Michael Zemel, author of The Calcium Key, claims that increasing your dairy intake while decreasing calories and fat doubles your weight loss efforts than I you just cut calories and fat consumption alone.

To add dairy and calcium, try substituting your morning muffin with cereal and milk.

Replace your sodas with low-fat milk and when a recipe calls for water, see if you can use milk instead.

When you’re cooking soups, try to use a milk base instead of a broth base if you’re trying to increase your dairy intake.

Milk makes rice and risotto dishes creamier in texture, which is another smart way to sneak in your dairy.

Or, if you prefer to get your calcium in a glass, you can simply make it a point to drink an 8-ounce glass of low-fat milk with each of your three daily meals.

Learn more about your health online when you read the rest of our information here about: Mindful Eating Nutrition guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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