A Wonderful Vegetarian Diet - Part 1
Bread, potatoes, breakfast and other cereals
Included in this group are all types of bread (muffins, crumpets, scones, soda, pitta, naans and chapattis), also crispbreads, water biscuits, crackers, and all cereals (wheat, oats, barley, rice, millet and rye), pasta, rice and flours.
If you’ve been following my recent articles you’ll know we’ve already discussed the Eatwell Plate, which also include potatoes, and other starchy vegetables, such as plantain, cassava, yam and sweet potatoes, within this group as well.
Starchy vegetables have been included here, because they have a similar amount of carbohydrate per serving, as you will find in a slice of bread, but depending on where you look for nutritional information, you may also have noticed that potatoes are often grouped with the other vegetables, which can seem a little confusing.
What beneficial nutrients are found in the group?
Foods from this group are carbohydrate-rich, and the best source of energy for our bodies. Unrefined cereals are a valuable source of fibre, protein, carbohydrate, B vitamins and contain some fat, iron, vitamin E and trace minerals. They are also relatively inexpensive and a valuable source of variety in the vegetarian diet.
Refined and unrefined grains
Grains can be divided into two subgroups, whole grains and refined grains. Most of the grain’s goodness is concentrated in the outer bran layer and germ of the seed, so whole grains can contain up to 75% more nutrients than refined cereals.
Refined grains have been milled, a process which removes the bran and the germ. Unfortunately this process removes the fibre, iron, and B vitamins. Most refined grains will have B vitamins (thiamin, riboflavin, niacin, folic acid) and iron added after processing, however fibre will not be added.
Whole grains include whole wheat flour, oats, popcorn, rye, barley, multi-grain, seeded or mixed-grain bread, whole wheat pasta, brown rice, and cereals such as Weetabix, Shreddies, or Muesli. Refined grain foods include white flour, white bread, tortillas, white rice, noodles, spaghetti, and couscous.
How much should you be eating?
Vegetarians require 6-11 servings from this group each day. To ensure you’re getting adequate portions, always have a serving with each of your meals.
If you’re interested in finding out your daily requirement from each food group, you can enter a few personal statistics at USDA MyPyramid, and receive a customised food guide. This is a really great website, packed full of useful information.
While eating refined grains, such as white bread, can make up an important part of a healthy balanced diet, where possible, opt for foods which are high in fibre, such as whole grain bread, high fibre breakfast cereals, oats, brown rice, to ensure you are eating adequate amounts to meet your calorie requirements, and getting all of the required nutrients. Also, try to avoid adding additional fat or having them fried, as this is what makes carbohydrate an “unhealthy” option.
A serving from this group would be:
- 1 slice of bread
- 1 oz of dry cereal
- 1/2 cup cooked cereal, rice or pasta
- 1/2 bagel or muffin
- 1 medium potato
Please remember, if you are increasing your fibre intake, ensure you are drinking 8-10 cups of fluid each day for maximum benefit.
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May 15, 2007
“You need 6-11 servings per day” was always confusing to me until I realized that I, personally, do not ever need 11 servings of grain on any day. Only 6 for me. I got my information at http://www.mypyramid.gov/mypyramid/index.aspx.
May 15, 2007
Thanks again for you input! Your comment gave me an idea, so you’ll see I have now included the link to the USDA’s MyPyramid in the post, so that people can look up their personal requirements. Hopefully this will be less confusing for everyone!!
Many thanks again.
May 16, 2007
Good nutrition is all about portion control (size and number), isn’t it? By the way, I notice you group potatoes with grains. That’s very different from the USDA pyramid, or the Vegetarian pyramid at oldwaysPT ( http://www.oldwayspt.org/vegetarian_pyramid.html ). They both have potatoes in the vegetables. The “vary your veggies” advice from the USDA is somewhat at odds with the notion of the potato as a staple to be served at the evening meal. I know the potato is a staple in many parts of the UK and (I suspect) in the US as well.
May 16, 2007
You are absolutely right - good nutrition is all about portion control!
Yes I group potatoes in the Bread, cereals and potatoes group. I’m a UK qualified dietitian - that may have something to do with it!!
However, I do realise that the pictorial view of the vegetarian pyramid, as represented in my Introduction to the series, lists potatoes with the vegetables, however in the picture itself, it does not have a picture of them to indicate this, and therefore I think it was okay to use this pyramid. There appears to be limited resources out there for vegetarians in some ways, I actually found it difficult to find a decent pyramid - I’m sure there are better, however I’m not aware of them. Maybe I will create my own version!!
For example, I found two different Vegan pyramids, one showing potatoes in the vegetable section, and one showing them in the cereal and bread group:
http://www.gettinglean.com/veganpyramid.jpg
http://www.veganfoodpyramid.com/vegan-pyramid-1280×800.jpg
My reasoning for grouping potatoes in the cereal and bread group is because I see them as a ’starchy vegetable’ - as I’ve now indicated above, they contain around the same carbohydrate as a slice of bread.
It is very confusing!! :-/
Thanks again for your input!