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I've been asked to begin a blog that shows a "how-to" for the things that bring pleasure to my life. So, the intent of this blog is to share recipes, gardening, composting, sewing, crafts, art, everyday projects and even psychology tips to aid in healing wounds and living the life you're meant to live, a life with purpose!
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Monday, January 3, 2011

Food facts with Best Grains to include in Your Diet: Diet, Chart ranking protein & fiber in food, How to eat healthy.

Eating healthy is a great way to feel better.
The Daily food chart:
Fats: 2 servings (like one tsp of olive oil per serving) or sparingly
Dairy: 2-3 servings
Fruits: 2-4 servings
Vegetables: 3-5 servings
Fish, Poultry, Meat, Dry Beans, Eggs, Nuts, Legumes: 2-3 servings
Grains, bread, cereal, rice, pasta 6 servings



For vegetarians, the food chart to consider whenever planning your day is:
Fats:2 servings
Dairy (if you allow): 2-3 servings
Fruits 2-4 servings
Vegetables: 4-6 servings
Legumes, nuts, & other protein rich foods: 5 servings
Grains (that can also have a high protein count, like Quinoa): 6-11 servings

Best Grains and how they Rank:

It's misleading, if not impossible, to rank grains. Their relative value depends on what nutrients you are looking for. Is one nutrient more important than another? Is fiber more important than protein? Maybe, if you're a senior citizen, but not if you're a child. Do you judge nutritional value by nutrients per ounce, or nutrients per calorie? When you see any rating system for food, take it with a grain of salt and remember that variety is an important key to healthy eating.
In spite of these difficulties, I decided to give it a try and rate the twelve most common grains according to the following nutrients: protein, fiber, iron, zinc, folic acid, vitamin E, riboflavin, niacin, thiamine, and calcium. If you assign one point for each of these nutrients, the ratings come out as follows:

Total Nutrient Points
(highest to lowest)
Fiber Content
(grams per serving)
Protein
(grams per serving)
1. Amaranth
2. Rye
3. Oats
4. Wild rice
5. Millet
6. Barley
7. Quinoa
8. Buckwheat
9. Whole wheat
10. Brown rice
11. White rice
12. Corn
1. Barley
2. Amaranth
3. Whole wheat
4. Rye
5. Buckwheat
6. Millet
7. Oats
8. Wild Rice
9. Quinoa
10. Corn
11. Brown Rice
12. White Rice
1. Amaranth
2. Oats
3. Rye
4. Wild rice
5. Millet
6. Quinoa
7. Barley
8. Whole wheat
9. Buckwheat
10. Corn
11. Brown Rice
12. White Rice
The grains highest in calcium, ranked in order are: amaranth, quinoa, oats, barley, rye, and whole wheat. Gluten-free grains are: corn, rice, soy. (Buckwheat may contain a small amount of gluten.) The top five grains for iron are: quinoa, amaranth, oats, enriched rice, millet and barley. The top grains for zinc (an important immune-booster) are: wild rice, rye, amaranth, oats, and quinoa. The top grains for folic acid are: millet, wild rice, rye, amaranth, and oats.

1 comment:

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