Making smart food choices are easier than you think. Changing how you think about grains and protein is a good place to start.
Make your grains whole grains, which have a gentler effect on blood sugar and insulin compared with refined grains. Over time, eating whole grains (brown rice, whole wheat bread, whole grain pasta) in place of refined grains (white rice, white bread, white pasta) makes it easier to control weight and lowers the risk of heart disease and diabetes.
Pick healthy protein sources such as fish and beans, not burgers and hot dogs. Eating fish, chicken, beans or nuts in place of red meat and processed meat can lower the risk of heart disease and diabetes. So limit red meat — beef, pork or lamb — to twice a week or less. Avoid processed meat — bacon, cold cuts, hot dogs and the like —since it strongly raises the risk of heart disease, diabetes and colon cancer.
—Source: Harvard School of Public Health
Good Neighbor Pharmacy Health Connection, September 2014
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