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"RATE YOUR PLATE"
BREAD SCORE
6-11 SERVINGS RECOMMENDED

The Benefits:
Enjoy 6-11 servings from the Bread Group and you'll get:
  • high-octane fuel in the form of complex carbohydrates that will help you power through even the busiest days, and keep you energized for physical activity.
  • fiber that will fill you up, not out. Fiber also can help prevent constipation, hemorrhoids and digestive disorders, and may help control blood cholesterol and blood sugar levels when eaten in the context of a lowfat diet.

    Take Action:
    Select one tip from each column to work on over the next month. Once you feel comfortable with the changes, choose another tip and repeat the process.

    FIT IN THE BREAD GROUP WATCH THE FAT
    Buy breads and hot cereals that have at least 1.5 grams of dietary fiber per serving, and ready-to-eat cereals that have at least 2.5 grams per serving. Select lowfat or nonfat spreads such as jam, lowfat cream cheese or ricotta as toppings for bread.
    Choose a fiber-rich breakfast with breads and cereals at least 3 times a week. On the run, take individual packages of cereal to work with you. Order sandwiches on whole-grain breads such as 100% whole-wheat, pumpernickel, rye, multigrain or bran. Choose lowfat or nonfat snacks such as pretzels, graham crackers, ginger snaps, and baked tortilla or pita chips. Select grains prepared using lowfat cooking methods. For example, order steamed instead of fried rice and pasta with red sauce instead of cream or white sauce.
    Be adventurous - once a week, try a different grain such as brown rice or bulgur. You'll be surprised how easy these are to find in grocery stores and prepare at home. Ask for sandwich spreads such as mayonnaise, butter or margarine on the side, and use sparingly or, try mustard.

    The following foods provide fiber: To avoid discomfort, gradually inrease the amount of fiber you eat to 20-35 grams a day, and drink at least 8 cups of fluid daily - water is a great, no-calorie choice.

  • barley,* brown rice, bulgur
  • whole-grain breads, rolls and muffins
  • whole-grain ready-to-eat cereals
  • whole grain hot cereals such as oatmeal*
  • most fruits and vegetables, including:
    • apples*
    • broccoli*
    • Brussels sprouts*
    • carrots*
    • grapefruit*
    • oranges*
    • prunes*
    • spinach*
  • popcorn
  • dried beans,* peas* and lentils*

    *These foods are good sources of soluble fiber, which can help decrease risk of heart disease and some cancers when eaten in the context of a lowfat diet.

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