Confused about exactly how much to eat of which foods? The Biggest Loser experts lay it out for you
Whole GrainsYou should have 2 servings of whole grains daily.
Bread Serving Size: 2 slices of bread, preferably "light," 1 whole-grain bun or roll, 2 light Wasa flatbreads, 1 whole-wheat flour tortilla
Choose These to Lose: Whole grain bread, high-fiber bread (choose brands with around 45 calories per slice); Ezekiel bread; Wasa bread; whole wheat buns, whole wheat pitas, whole wheat tortillas, and whole wheat dinner rolls
Whole Grain Serving Size: 1 cup cooked
Choose These to Lose: Barley, brown rice, bulgur, corn grits, couscous, cream of rice, cream of wheat, millet, oat bran, quinoa, rolled oats, whole wheat cereal, whole wheat pasta, and wild rice
Biggest Loser Food Pyramid Pointers
For maximum nutrition, always lean toward the most nutritious grains--those that have undergone the least processing, such as those listed above. Brown rice, for example, is higher in vitamins and fiber than white rice. That's because white rice has been stripped of its husk, germ, and bran layers during processing. Similarly, rolled oats are more nutritious than instant oats. When grains are put through the process of refinement, the important nutrients are taken out. All that's usually left is the starchy interior, which is loaded with carbohydrates and not much else. Here are some other Biggest Loser Diet pointers:
- To purchase the most nutritious bread products, read labels. Make sure the first ingredient listed is "whole" wheat or "whole grain." If "wheat flour" is the first ingredient, this doesn't mean whole wheat. It usually means enriched flour with some whole wheat added.
- Choose breads with 2 or more grams of fiber per serving.
- Again, watch out for the term "enriched" on the label when buying bread or pasta. It's usually a sign that a food is made with processed white flour, meaning that it's low in fiber. Usually, the nutrients have been stripped and then replaced synthetically.
- Avoid most packaged ready-to-eat breakfast cereals. These tend to be highly processed and loaded with added sugar. Some exceptions are low-carb cereals (a favorite among cast members) and high-fiber cereals such as Kashi Go Lean, Fiber One, and All-Bran. Packaged cereals containing 5 grams of fiber or more per serving are generally considered to be high-fiber cereals.
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