Tuesday, September 22, 2009

Truth About Starches

Many foods high in starch, are low in fat and calories such as:
  • bread
  • rice
  • pasta
  • cereals
  • beans
  • fruits
  • some vegetables (like potatoes and yams)
They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: The Dietary Guidelines for Americans recommends eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice, and pasta group—even when trying to lose weight. Pay attention to your serving sizes—one serving is equal to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of pasta, rice, or cooked cereal. Avoid high-fat toppings, and choose whole grains. Some great whole grains are:
  • whole wheat bread
  • brown rice
  • oatmeal
  • bran cereal
  • or choose starchy foods that are high in dietary fiber too, like beans, peas, and vegetables.

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