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Welcome to Real Food Experience Week 3: Adding Whole Grains to Your Real Food Diet
The Real Food Experience helps you improve your health by improving your diet. Adding more real food is the simplest way to do that. This week, we are looking at carbohydrates and sharing a few simple ways to add more whole grains into your real food diet.
Carbohydrates have a bad reputation in the Western diet. Unfortunately, we tend to forget that carbohydrates are an important part of a healthy, real food diet. They provide your body with the energy it needs every day.
Complex carbohydrates, like whole grains and legumes, are the type of carbohydrates you want in your diet. Their natural sugars take longer to break down in your system. Therefore, giving you energy over an extended period of time.
Use this month’s healthy family-friendly meal plan to help add more real food to your diet. You can also sign up for our meal planning tips and monthly menus. These tips and menus are delivered to your email 2 times a month.
Adding complex carbohydrates or whole grains is a simple matter of swapping ingredients. Enriched white flour is prevalent in the Western diet. By substituting whole grains you can clean up your diet and eat healthier. Let’s take a look as a few ways you can make simple real food diet swaps.
Simple ways to add more whole grains into your real food diet
- Choose breads with whole wheat or whole grains
- Have brown rice instead of white rice
- Try a new grain like Farro, Millet, Quinoa, etc.
- Swap your current pasta for a whole wheat version
- Swap snack crackers for whole grain versions or substitute them for other real food options (fresh or dried fruit, fresh vegetables, cheese, nuts, etc.)
Real Food Experience Weekly Challenge
Add at least one whole grain food each day
The easiest way to determine if a food has whole grains is to read the label. Look for the “whole grain”, “whole wheat”, etc. If you need help with this week’s challenge, try adding:
- A slice of whole wheat toast at breakfast
- Enjoy a bowl of steel cut oatmeal for breakfast
- Add quinoa or farro into a homemade soup
- Serve brown rice with a stir fry meal
- Use whole wheat noodles for spaghetti night
- Snack on whole wheat crackers
Making small changes this week will add to the changes you have made in previous weeks; adding more fruits and vegetables and reading labels. Be sure to share your triumphs and comments with us in the comments below. You can also share with us in the Real Food Experience Facebook group where we share tips, ideas, and general support to help each other eat better and live healthier.