LEGUMES
Legumes are good sources of protein, yet contain virtually no cholesterol or fat. At the same time, they provide an abundance of complex carbohydrates, soluble fiber, vitamins and minerals. Due to their characteristics, legumes should be liberally included in the diet.
Choices include:
DRIED BEANS (COOKED) 1/2 cup
black mung
Great Northern navy
kidney pinto
lima white
DRIED PEAS 1/2 cup
black-eyed
chick (garbanzo)
cow
split
LENTILS 1/2 cup
Monday, July 14, 2008
Grains - sources of complex carbohydrates
GRAINS
Foods in this group are excellent sources of complex carbohydrates, making grains important for heart health. In addition, most grain products are excellent sources of B vitamins and iron, and whole-grain products are good sources of fiber.
Remember, unlike wheat and other grains, oats contain soluble fibers that may help to lower harmful LDL-cholesterol levels. Choices include:
BREADS
bagel 1/2 small
biscuit 1 small
bread, sandwich 1 slice
cornbread, 2-inch square 1
English muffin 1/2
muffin 1 medium
roll, dinner 1 small
frankfurter 1/2
hamburger 1/2
hard 1/2 medium
tortilla, corn, 6-inch 1
pita pocket 1 small
Omit 1 fat-group unit
All values are for products without added salt or fat.
CEREALS & PASTAS
barley, corn, oats, rice, wheat cereals, cold 1 ounce or 3/4 cup
hot, cooked 1/2 cup
uncooked 1/4 cup
bran cereal 1/3 cup
oat bran 1/2 cup
pasta or noodles, cooked 1/2 cup
wheat germ 1/4 cup
whole-grain kernels
barley, buckwheat groats, bulgur, grits, hominy, rice, cooked 1/2 cup
popcorn, air-popped 2 cups
CRACKERS
arrowroot 3
bread sticks, 5 inches long, 1/2-inch wide 3
flat bread, thin wafers 4
graham, 2 1/2-inch squares 2
melba toast, rectangular 5
round 6
oyster 20
whole-grain, 2 by 3 1/2-inches 3
Note: Choose crackers without salt on top.
BAKING INGREDIENTS
arrowroot 2 tablespoons
bread crumbs, dry, salt-free 3 tablespoons
cornmeal 2 tablespoons
cornstarch 2 tablespoons
flour 2 tablespoons
tapioca 2 tablespoons
VEGETABLES
corn, whole-kernel 1/3 cup
on cob 1 small
peas, green 1/2 cup
potato, white, whole 1 small
mashed 1/2 cup
Foods in this group are excellent sources of complex carbohydrates, making grains important for heart health. In addition, most grain products are excellent sources of B vitamins and iron, and whole-grain products are good sources of fiber.
Remember, unlike wheat and other grains, oats contain soluble fibers that may help to lower harmful LDL-cholesterol levels. Choices include:
BREADS
bagel 1/2 small
biscuit 1 small
bread, sandwich 1 slice
cornbread, 2-inch square 1
English muffin 1/2
muffin 1 medium
roll, dinner 1 small
frankfurter 1/2
hamburger 1/2
hard 1/2 medium
tortilla, corn, 6-inch 1
pita pocket 1 small
Omit 1 fat-group unit
All values are for products without added salt or fat.
CEREALS & PASTAS
barley, corn, oats, rice, wheat cereals, cold 1 ounce or 3/4 cup
hot, cooked 1/2 cup
uncooked 1/4 cup
bran cereal 1/3 cup
oat bran 1/2 cup
pasta or noodles, cooked 1/2 cup
wheat germ 1/4 cup
whole-grain kernels
barley, buckwheat groats, bulgur, grits, hominy, rice, cooked 1/2 cup
popcorn, air-popped 2 cups
CRACKERS
arrowroot 3
bread sticks, 5 inches long, 1/2-inch wide 3
flat bread, thin wafers 4
graham, 2 1/2-inch squares 2
melba toast, rectangular 5
round 6
oyster 20
whole-grain, 2 by 3 1/2-inches 3
Note: Choose crackers without salt on top.
BAKING INGREDIENTS
arrowroot 2 tablespoons
bread crumbs, dry, salt-free 3 tablespoons
cornmeal 2 tablespoons
cornstarch 2 tablespoons
flour 2 tablespoons
tapioca 2 tablespoons
VEGETABLES
corn, whole-kernel 1/3 cup
on cob 1 small
peas, green 1/2 cup
potato, white, whole 1 small
mashed 1/2 cup
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