Grains: In Good Company
No one food can deliver a person’s complete nutrient needs. That’s why we have food groups, and why grains comprise just one-quarter of MyPlate. Thankfully, grains pair well with other nutrient-rich foods, and they tend to keep good company.
Sandwiches are an excellent way to get more grains, while also delivering vegetables and quality proteins. A recent modeling study found that a typical lunch meat sandwich with cheese, lettuce and tomato, or a peanut butter and jelly sandwich, using either whole grains or enriched grains for each option, resulted in a sandwich with fewer calories, fat, and sodium than a typical American sandwich. This goes to show that both enriched and whole grain breads can make healthier sandwiches.
Pasta pairs well with a veggie-packed sauce and a sprinkling of cheese. Lean chicken or beef makes it a complete meal.
Cereal or oatmeal is so much better with low-fat milk and some fruit on top.