whole grain and whole wheat is kind of like saying car and toyota corolla. wheat is a kind of grain, so as long as we're talking relatively unprocessed, it's potato, potato. erm. tomato, tomato. you know the song... it's the whole part that is more important than which grain you pick.
step one should really be tracking where you are. make sure you change your diet preferences so that you are tracking other things like fiber and other vitamins and minerals. after at least a week or so, look at where you are falling with regards to where you should be. if you run the feedback report it will even give you suggestions for what you can do to help you get in the ranges that you want to be in. in general add more fruits and veggies. if you are eating really high fat things, eat smaller portions of them. and if you want better suggestions, share your nutrition tracker or some fairly typical days [with quantities. oatmeal doesn't tell us much, it could be 1/4 cup, it could be eight cups] and people are more than happy to offer suggestions.
Fitness Minutes: (555)
2/4/13 2:52 P
yes, very confusing for even me still :) Multi-grain simply means many types of grains are in there, not necessarily the whole grains, also not necessarily free of bleached white flour as well. Message: eat 100% whole wheat or 100% whole grain instead of white or multi-grain :)
White - uses only a small part of the grain, not the good stuff.
Multigrain - uses many types of grains, but still ground up and doesn't use the whole kernel. Essentially "flavoured white bread" and no better for you.
Wholewheat - started with an entire kernel, but ground the thing up again, which IIRC loses some of the benefit of being whole kernel in the first place.
Wholegrain - uses the entire grain but does not grind it up. The best kind.
Advice for beginners - do nothing for two weeks. Track what you're eating. Start by knowing where you ARE. You cannot know where to go if you do not know where you are.
Then, replace white bread with wholegrain, sure, also ensure meats are fat-trimmed and not processed (eg chicken legs better than sausage, chicken breast better than chicken legs). Switch to trim milk, especially with extra calcium if available in your area. Drink water rather than tea, coffee, or soft drinks. Ensure every meal has some protein source, some vege or fruit, and some carbohydrates. Make sure you're eating enough.
Edited by: UNIDENT at: 2/4/2013 (15:03)
Fitness Minutes: (555)
2/4/13 2:31 P
Actually, I believe that 100% whole wheat is a better choice than multi-grain, which can have processed white flour in it still, but true whole grain breads I think are a better choice than whole wheat, as they have the germ still, so more fiber. Make sure your breads are either whole grain, or whole wheat, not multi-grain
(edited because I confused multi-grain and whole grain)
Edited by: 35BYMAY at: 2/4/2013 (14:36)
Fitness Minutes: (6,007)
2/4/13 2:27 P
What kind of foods should you start out with? I can't afford all the different food so what are some small substitutions? Like whole grain instead of whole wheat, things like that.
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