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By HELEN W. SMITH
Extension Agent, Home Economics
Forget fasting or expensive weight-loss schemes to shed pounds, and remain trim while enjoying oriental noodles, dinner rolls, pasta and bagels.
Nutritionists and federal dietary guidelines suggest eating more bread and grain foods to achieve lower-fat, health diets. But “lower fat” doesn’t have tb mean eating skimpy portions or giving up everything you like. It simply means eating smart, and the first step to smart eating is adding more bread and grain food to your diet.
It’s only a half-baked truth that bread is fattening. Breads and other grain based foods not only satisfy hunger, but are also high in fiber and complex carbohydrates. Complex carbohydrates are essential to healthly diets because they provide the kind of energy needed to work and play.
Another benefit of eating more carbohydrates like those found in grain foods is reducing total amounts of fat consumed. When complex carbohydrates replace high-fat, '“highcalorie foods, they help control weight because they contain less than half the calories of fat. This makes a big difference in addition to the fact that calories from carbohydrates are less likely to turn into body fat than calories from fat.
When counting calories, count on carbohydrates to satisfy hunger. For example, the mayo on a burger usually has as many calories as the entire bun. Two buns could be eaten for the same calories by skipping the mayo.
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