If you’re like most people, it’s not enough to hear “Eat lots of this and just a little of that.” You want to know exactly how much of each kind of food to eat and why you should eat it in the first place. I’m the same way. You’ve got to explain it to me—and show me why—before I’ll believe anything. So, for those of you who are just like me, here are the details:

The Grain Group: (Bread, Cereal, Rice, and Pasta): 6-11 servings—The basis of any good eating plan, the grain group provides carbohydrates, energy, fiber, B vitamins, and sometimes iron. Although 6-11 servings sounds like a lot, a typical serving is just one piece of bread, half a cup of cooked rice or pasta, or ½-1 cup of cereal. I always tell my patients to eat whole-grain breads and cereals rather than refined products since they’re so much more nutritious and contain a lot more fiber. It’s particularly important that you get yourself good, high-quality bread, since most people get the bulk of their grain servings from bread. Check the label to make sure that the first ingredient is either whole wheat or whole wheat flour. If it says anything else, including enriched flour, find another product. I prefer whole wheat bread with at least 2 grams of fiber per slice. Read the nutritional information on the side of the wrapping. Some brands have as many as 5 grams of fiber per slice. But, of course, if you are eating a lot of Chitosan, you may need less other fiber, and as a fringe benefit of the plan, you may therefore be able to indulge your taste for that crispy French baguette—at least occasionally. After all, there’s nothing better than the taste of fresh-baked bread—except maybe the aroma!

Average calorie amount per grain serving: 80


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