CARBOHYDRATE- ( macronutrients) Our diet should contain 45-65% of carbs from total daily calories.CARBS majorily come from grains and fruits ,vegetables,milk products.Carbs are an important part of a healthy meal plan. Watching portion sizes and getting most of your carbs from fruits, vegetables, whole grains, low-fat milk and milk products
NOW LET’S LEARN MORE ABOUT GRAINS- As major carbs comes from grains and its products- Any food made from wheat, rice, oats, cornmeal, bajra ,maize,barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, roti, buns,dosa, pudla, idli are examples of grain products.
Grains are divided into 2 subgroups-
*Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, daliya (cracked wheat), steel cut oats, whole cornmeal,millet, and brown rice.
*Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white bun, white bread, and white rice,refined pasta and noodles.
*Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grain.
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).The B vitamins ( THEY ARE CALLED CO-FACTORS) thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat. These B vitamins are also essential for a healthy nervous system. So if diet is high in protein and fat but very low in carbs,we are missing most essential energy releasing vitamins, and you may feel tired,sluggish even if its high in protein .
1 serving of grains/starch-( 15gms carbohydrate,3gms protein 60-80 calories) –Taking right amount of carbs as per current lifestyle along with protein and fat is balanced healthy diet.
1 slice of bread
½ cup cooked pasta, rice
1 cup poha/upma cooked
½ cup cooked oatmeal
3 cups popcorn
1 cup mumra(puffed rice)
1 roti (6 inch diameter)
½ roti bajra,jawar,makai
1 pudla/besan chila- (5 inch diameter)
2 pancake 4”
¾ cup ready-to-eat cereal (about ¾ cup cereal flakes( poha chivda)
2 (5”puri, ½ naan
½ bagel or sandwich bun
REF-AAPI guide to nutrition
USDA guide of GRAINS
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