Simple | Delicious | Satisfying Make Your Grains Whole Minimally processed carbohydrates (carbs) are an important part of eating the Med Way. Go Med and eat well by using the carb choice continuum to guide your selections.

EAT EAT MORE LESS

Fruits, Unprocessed Lightly Foods Pasta made Foods made Foods and vegetables whole grains processed made with with refined with refined beverages and legumes whole grains whole grains grains grains high in added without and without sugar added sugar added sugar*

Carbohydrate choice continuum *Choose 100% whole grains.

Fruits, vegetables, and legumes Choose 100% whole grains • Whole grains contain all the parts of the grain—germ, • Eat lots of fruits, vegetables, and Bran endosperm, and bran. legumes (beans) throughout the day. • Refined grains are missing one or more parts of the grain. • Choose starchy vegetables (potatoes, • Refined grains lack some of the nutrients that are found peas, and corn) less often than other in their whole grain counterparts. Endosperm vegetables, as they are not shown to have the same protective effect. Read labels Germ • Look for products that have a whole Unprocessed whole grains grain listed as the first ingredient. • Eat grains as grains. Choose whole • Select grain products lowest in added sugar. grains such as oatmeal, quinoa, brown rice, popcorn, and bulgur. • Eat unprocessed whole grains in combination with lots of fruits, vegetables, and legumes for a delicious Med Way combination. WHOLE-GRAIN FOOD NOT A WHOLE-GRAIN FOOD Carbohydrate choice continuum, continued

Lightly processed Pasta made with Foods and beverages whole grains without refined grains high in added sugar added sugar • Add vegetables, beans, and fish to • Eat and drink rarely—at most a • Choose lightly processed whole refined grain pasta. few times a week. grains such as rolled oats and • Beware. Sometimes grain whole grain pasta. Foods made with foods high in added sugar and refined grains saturated fat are made with whole grains. While most whole Foods made with • Add vegetables, beans, and fish grain versions are slightly whole grains and without to refined grains such as French healthier than refined grain added sugar bread or white rice. options, a whole grain cookie is • Choose 100% whole grain foods still a cookie, so save these types such as breads, crackers, and of treats for special occasions. cereals. • Look for “whole” as the first ingredient in the ingredient list (e.g., “whole wheat”). • Opt for whole grain foods that are made with minimal ingredients and minimal added sugar.

Find delicious Med Way recipes and resources @ medinsteadofmeds.com