TIP #4 Rice on every plate!
!Rice seems to have gotten a bad rap over the years in the United States with all these fad diets, but I have good news. The 2020 dietary guidelines for all Americans recommend that at least half of your grains should be whole grains and the other half can be refined grains. Many people confuse refined grains with indulgent grains. Refined grains such as enriched white rice, enriched wheat pasta, and enriched white bread contain B-vitamins and folate which helps with growth, development, and function of cells, DNA, and turns your food into energy! They also contain iron that helps prevent anemia and oxygenate all the cells in your body. Indulgent grains such as cookies and desserts contain added sugar, fat, and more calories. In many health studies, unhealthy diets lumped white rice with sweets, making it appear just as unhealthy as our favorite desserts. This is a MYTH! I recommend that you eat mostly whole grains but you can enjoy your white rice, especially when you add fiber-rich foods like certain lentils, peas and beans. As a Latina, we all know rice never goes without its beans!
Many cultural foods are rich in vitamins, minerals, fiber, and antioxidants that can help you manage chronic conditions like high blood pressure and reduce your risk of heart disease. Eating healthy CAN and should include your favorite cultural foods! Not only are these foods GOOD for you, but help us to keep to our culture and traditions alive!
DASH – Dietary Approaches to Stop Hypertension. The DASH diet is a dietary pattern promote by the National Institutes of Health to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods.