Fat Fighting Foods...Part 1

Stripping without the Starving...

Today I will be talking about using food to give you the best chance of losing that stubborn fat.

As I mentioned before in a previous Blog - No Thanks I'm Sweet Enough I spoke about my issues with eating too much sugar.

Well in this Blog I will tell you about the sorts of food that will help not hinder you progress and ultimately help you achieve your goals.

Now lets look at the foods in question:-

• Whole Grains
• Lean Meats
• Chilli
• Low Fat Dairy
• Green Tea

So what are these foods and what can they do for you??

Well today we will talk about:- 

Whole Grains.

You may have heard before that eating whole-grains is good for you. 
Many people still have reservations because they think whole-grains don't taste good.

What qualifies as whole-grains?
You first need to know that all grains start out as whole-grains. After milling, the grains must keep all three original parts – the bran, endosperm and germ – in their original proportions to qualify as whole-grains.
Some whole-grains can be eaten on its own such as brown rice and oatmeal. They may also be used to make whole-grain products e.g. brown rice in brown rice vermicelli; whole-wheat flour in wholemeal bread and chapati; as well as whole-wheat and oats in whole-grain breakfast cereals..

What's so good about whole-grains?
Fruit and vegetables are packed with vitamins, antioxidants and fibre. But many people do not realize that whole-grains are rich sources of these beneficial compounds too.

• Bran - This outer layer is rich in fibre, B vitamins, minerals and phytochemicals (beneficial plant substances).
• Endosperm - This middle layer contains mainly carbohydrate and protein.
• Germ - This portion of the grain is packed with B vitamins, vitamin E, trace minerals and phytochemicals.

During the refining process of grains (e.g. in the production of white rice and white flour), the germ and bran layers are removed – this results in the loss of a host of important nutrients.

The wholesome benefits of whole-grains. 
Whole-grains may also support weight management as they provide bulk to the diet. This promotes the feeling of fullness and helps reduce the risk of overeating.

How much do you need?
Dietary guidelines recommend that we eat sufficient amounts of grains especially whole-grains. Adults should consume 2 to 3 servings of whole-grain food. What does this mean for you?

Out of the 5-7 servings of Rice & Alternatives, 2-3 servings should be whole-grain food. All you have to do is replace your refined items with whole-grain items. E.g. instead of white rice, go for brown rice. Examples of 1 serving of whole-grain food are:

Some tips to get started.
Thankfully, getting more whole-grains into your diet is not as difficult as you think.
Other than brown rice or wholemeal breads, you can enjoy a broad range of ready-to-eat whole-grain breakfast cereals, instant oatmeal, chapati and whole-grain biscuits.
 
Enjoying your whole-grains.

Examples of ways to include whole-grains:

• Make your sandwich with wholemeal or whole-grain breads. For a start, use one slice of white and another slice of wholemeal bread to make an interesting sandwich.
• Mix brown rice with white rice when you are cooking for your family.
• Enjoy whole-grain cereals with low fat milk or yoghurt, and top it up with any fruit of your choice

Eating a variety of whole-grains not only ensures you get more nutrients, but will also make your meals and snacks more interesting.

Sam.
FitandFull.
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